Expand Your Attention Span for Spiritual Growth

Got attention span deficit? In this Spiritual Growth UPGRADE, Dawn encourages us to expand our attention span so we can grow in our journey with the Lord.

According to a Time magazine report (2014) quoting Chartbeat, a data analytics company, one in three visitors to a webpage spends less than 15 seconds reading an article they land on.

A 2016 article in The New York Times noted a survey of Canadian media consumption by Microsoft that concluded the average attention span had fallen to only eight seconds.

(Apparently goldfish have an attention span of 9 seconds, but I'm not sure how you'd prove that's true.)

Human brains wander and are “in the moment” for just over half of our waking hours according to a study from Harvard University. The rest of the time we “zone out.”

I've watched the controversy over the rise of fidget spinners for children with poor attention spans; but attention isn't just a kids' issue.

I've joked that I have a shorter attention span than fruit flies—sort of like this common fly hopping on and off my husband's cell phone! But it's really not a laughing matter.

Part of the problem: we flit between television, radio, Facebook, Twitter, Instagram, Pinterest, our iPods and iPads and email. We’re distracted and incredibly busy and can’t seem to concentrate on one thing for long.

This problem affects Christians when it comes to spiritual disciplines and lifestyle.

• We find time to surf the Internet, but fail to swim in the cleansing streams of our Bibles.
• We eagerly chat on social media, but seldom get in deep conversations with our Heavenly Father.
• We can quote lines from favorite flicks, but somehow can’t memorize scripture.
• We spend hours looking for bargains in the mall, but miss seeing the desperate homeless woman outside.

As I write this, I am deeply convicted.

I am caught up in the busyness of modern society, the craziness of the constant media pull, and the emptiness of life when I forget God.

I need a major adjustment in my attention span, my use of time and the priorities I embrace. Do you?

I'm going to leave it to those much wiser to solve the brain/attention issue, but here are 5 ways I think we can expand our shrinking attention span to encourage spiritual growth.

1. Be Intentional in Seeking God.

Intentionality requires us to slow down and think so we can act wisely. In this crazy world, to come apart before we fall apart.

Redeeming or making the best use of time, as Paul encouraged, isn’t always about cramming more into our lives.

I like what Joan Webb, author of The Intentional Woman, says about this. “Speeding through life is not a productive way to redeem the time,” she says. “A better way to redeem life’s opportunities is to slow down, relax, and enjoy myself, others and God.”

Especially God.

Many Christians believe (see The Westminster Shorter Catechism, question #1) our chief purpose for existence is to enjoy God and glorify Him forever. We need to be intentional and seek Him.

It won’t just “happen” like an instant message flitting across your cell phone.

2. Meditate on Scripture.

Meditation is like mental training to improve our focus. It’s what sociologists call “mindfulness.”

“God designed us with the capacity to pause and ponder,” David Mathis wrote. “He means for us to not just hear Him, but to reflect on what He says.”

As a Christian discipline, meditation isn’t emptying the mind—as modern non-Christian teachers suggest—but rather filling the mind with real biblical truth and then “chewing” on it for a while. It is allowing the Word of God to “dwell in you richly.”

I have found meditation connected to prayer, Bible study and memorization. They all help one another.

3. Incorporate Exercise into your Day.

I’ve heard some people say “bodily exercise profits little,” quoting scripture, but a better translation of 1 Timothy 4:8 is “bodily training is of some value….” We don’t want to ignore our body’s need for exercise. And God designed us for a body-mind connection.

A study from the University of Illinois actually found physical activity can increase cognitive control and attention span. So why not get creative and use exercise time to the glory of God?

• Prayer walk around your neighborhood.
• Walk on a beach and hand out tracts.
• Memorize a scripture while exercising.

4. Stay Hydrated!

We forget how much of our body is made up of water. Even mild dehydration, one study found, can impact a person’s ability to concentrate for long.

In her super-intentional book, 40 Days to Healthy Living, RN Danna Demetre says, "If you wait to drink water until you are thirsty, you are already dehydrated," and one of the symptoms of dehydration, she says, is "poor concentration."

As you drink in the Living Water of the Word, don’t forget pure H²0 can refresh your body so you can focus on what God has to say. Keep a bottle of water with you at all times.

3. Ask Questions that Encourage Study.

Jesus was a master at asking questions. One author suggests Jesus asked 307 questions in the scriptures. He definitely wanted to get his disciples and seekers thinking.

He asked questions like, “Why are you afraid?”—“Where is your faith?”—and “Why do you call Me ‘Lord, Lord’ and not do what I tell you?”

Asking questions will help you stay engaged and apply what you are learning. It might even lead to a life-changing research project!

4. Incorporate Christian Music.

A study at Stanford University’s School of Medicine found listening to classical music engages the areas of the brain that affect attention and memory. Music certainly can play a part in a Christian’s focus on the Lord.

Choose music that is both inspirational and truth-packed to get your attention and creative juices flowing. I recommend the CD “Be Still: Piano Meditations” by Nancy DeMoss Wolgemuth.

(But Note: if you are like me, when you are deep in study you may want some simple symphonies in the background instead—I find myself singing words of well-known hymns, and my brain starts chasing other topics!)

5. Write to Focus.

Writing long-hand engages more mental processing according to researchers.

Whether you journal or simply make notes in book margins or underline passages, writing will help you focus your thoughts—even better than using a laptop (which can prove to be an easy distraction).

Which of these attention span expanders could help you today? Do you have other ideas to help you focus?

Dawn Wilson, founder and President of Heart Choices Today, is a speaker and author, and the creator of three blogs: Heart Choices Today, LOL with God (with Pam Farrel), and Upgrade with Dawn. She is a contracted researcher/reviewer for Revive Our Hearts and a writer at Crosswalk.com. She and her husband Bob live in Southern California and have two grown, married sons, three granddaughters and a rascally maltipoo, Roscoe.

Graphics adapted, courtesy of Pixabay.

Are You Really Addiction-free?

Surviving and thriving after numerous trials, Yvonne Ortega speaks words of wisdom to women who hurt and struggle. In this "Choices" UPGRADE, she encourages women to break free from their addictions.

Yvonne asks, “When you think about addiction, do you imagine a drunk person, who slurs his words, stumbles, and smells of alcohol? Perhaps you visualize a drug addict in a questionable neighborhood selling family possessions to buy illegal drugs."

Because I (Dawn) have faced few "addictions" of my own—like obsession with food—I know addictions can overwhelm anyone. But I also know from experience: we can break free!

There truly is hope!

Yvonne continues . . .

You may think that if you don’t drink or smoke, you are addiction-free.

• However, you may be addicted to food, such as sugar.

Can you make a meal out of candy, cookies or cake? Do you stop at the store, buy a half-gallon of ice cream, and eat it in one sitting? You may be obese. You eat when you worry, get bored, or can’t cope with grief or some other pain. Rather than talk with a trusted friend, mentor, or counselor, you eat.

Philippians 3:19 addresses this problem and says, “Their god is their stomach” (NIV).

• Perhaps you go shopping to cope.

Your father verbally, physically or sexually abused you as a child. You held in the anger and pain of that abuse, but turned to shopping to cope. Now if someone hurts you, you go shopping.

Until you face that pain, you will stay addicted to shopping. 

• Maybe you’re a slave to perfectionism.

If you invite guests to your home, your house will be in perfect order inside and out. You’ll probably clean the windows too. You’ll serve a homemade meal and wear the perfect outfit and have every hair in place.

Your addiction to perfectionism won’t allow you to relax, enjoy your guests, or life for that matter.

• If you choose unhealthy relationships, you might date an alcoholic, a batterer, or a gambler.

As one woman said, “My boyfriend doesn’t have a job, but he has a motorcycle. He’s exciting.” As she talked about the different men she dated, she said, “My parents never liked any of them, but they were fun—even the one who ruined my credit.”

She was addicted to unhealthy men and wanted to help them. She needed help to improve her self-confidence.

How can you BREAK FREE from addiction?

1. Admit that you use an escape mechanism to avoid reality.

James 5:16 says, “Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.”

It’s not enough to admit the addiction to yourself.

Do so to a pastor, a Christian counselor, or to a Christian recovery group. Confession and prayer will help you. 

2. Establish accountability.

The devil wants you crippled with guilt, shame, and secrecy.

Psalm 34:5 says, “Those who look to him are radiant; their faces are never covered with shame” (NIV).

When you meet weekly with your pastor or counselor, you set up accountability. This is comparable to a sponsor in a 12-step group. 

3. Know who you are in Christ.

Find Bible verses about your identity in Christ, such as Ephesians 2:10 (NIV):

“For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.”

Each day repeat those verses often.

Once you believe with your heart and soul who you are, the relief from addiction won’t entice you.

What will you do this week to break free from addiction?

Yvonne Ortega is a licensed professional counselor, a bilingual professional speaker, and the author of Moving from Broken to Beautiful® through Forgiveness, Moving from Broken to Beautiful: 9 Life Lessons to Help You Move Forward (both in paperback, Kindle) and Finding Hope for Your Journey through Breast Cancer (Kindle), all available at amazon.com/books. She not only survived but thrived after a domestic violence marriage, breast cancer, and the loss of her only child. With honesty and humor, Yvonne uses personal examples and truths of the Bible to help women move from broken to beautiful. Learn more about Yvonne at her website.

Graphic adapted, courtesty of TeeTasse, Pixabay.

5 Excuses That Sabotage Personal Growth

Gail Goolsby is a professional who implements practical counsel rooted in scripture. In this Spiritual Growth UPGRADE, she offers 5 excuses that sabotage our growth and success.

“You have a calling from God—a destiny,” Gail says. "So why aren’t you moving forward? What is holding you back?”

Sometimes I (Dawn) think the person who most needs posts by my guest bloggers is ME! I recognized myself in Gail's analysis and am taking her counsel seriously.

Gail continues . . .

The roadblock to personal growth and success in life for many people is: EXCUSES.

As a career educator, counselor and life coach, I have heard multiple reasons people give to explain away their failures and lack of achievement.

Here are 5 excuses that sabotage personal growth:

Excuse #1: I don’t have time.  

People believe this answer gives permission to say no or be released from an activity they want to avoid. They may follow up the statement with details of their schedule-packed day or week or year.

“Okay,” I say. “I have 24 hours every day—the same as you do, as we all do. How should we determine the use of the time? It will pass for us all. What do you have to show for your time spent?”

No time is a common complaint in today’s fast paced world, but a real problem when used to explain lack of progress toward selected goals.

Use time for what it can do for you—not an excuse for not doing.

Excuse #2: I am too busy.

This popular justification is a twin to #1 but deserves its own mention, as it frequently hijacks rational discourse about setting priorities.

I refuse to use the word "busy" in my conversations. I think the term makes people insecure, comparing their significance to those who claim such demanding lives. What does busy really mean anyway?

I try to help clients unpack their "busy" and see what activity is worthy to keep, but reorganize. Other endeavors may need to be booted out to make room for balanced living and growth.

For both these excuses, hear God’s answer: "So teach us to number our days that we may get a heart of wisdom" (Psalm 90:12, ESV).

Excuse #3: I tried before and I failed.

Fine. That was then and this is now.

“Define failure,” I say. “Tell me what happened.” I listen carefully to help the client discover the lessons, the take-aways that can help inspire him/her to try again.

Perhaps the goal needs tweaking or releasing altogether. Together we can often find the gain from the pain of failure.

Romans 5: 3-4 (ESV) says: "Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope."

Excuse #4: I am too undisciplined.

Here is some honesty, but still a cop-out.

All of us need training and new behaviors at various points in life.

When something is important enough, valuable enough, desirable enough, we find the strength and endurance to obtain the prize.

How do handicapped and semi-paralyzed individuals run races and create amazing artwork? They learn new things—hard things—by pressing through the I-want-to-quit stage. You can too.

Work hard. Be proud of your accomplishment.

Hebrews 12:11 (ESV) says:  "For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it."

Excuse #5: I am afraid. I need help.

Now we are getting somewhere.  

Sharing your hopes and goals with a trusted friend, counselor or coach can be the first step toward moving ahead and busting out of the failure box.

God gave us one another. His power multiplies as we combine our giftedness and ask for His guidance.

"Let each of you look not only to his own interests, but also to the interests of others" (Philippians 2:4, ESV).

Together we can push back the darkness and enjoy the radiant lives we have been given.

Which excuses are sabotaging your personal growth today? What action will you take to press toward the hope of your calling?

Gail Goolsby, MA, MEd, is a lifelong educator, including past leadership at an international school in Afghanistan. She and her pastor husband of 38 years live where the wind blows over the prairie in south Kansas. She counsels and coaches using God’s Word to help others learn to live well. Learn more about Gail and the services she offers at her website.

Graphic adapted, courtesy of Morguefile.

Well Done or Burnt Out?

Kathy Carlton Willis knows a lot about living under pressure. I've followed her and her husband during a difficult year, and she focused on the Lord to keep her faith strong. Kathy also knows a lot about the stress of burn-out, and in this Spiritual Life and Self-care UPGRADE, she shares wise counsel.

"Sometimes I wonder if my efforts will lead to me hearing 'Well Done' or being burnt out," Kathy said. "Let's look at the recipe for finding the balance."

I (Dawn) think this is such a vital topic in our busy, busy world. Several years ago, I almost totally lost my ministry because of a health issue related to burn out. Loving friends did question all I was doing at the time, but I wish someone had pulled me aside and asked tough accountability questions about my priorities and why I was doing what I was doing.

Kathy continues …

In most recipes, the difference between making a crispy creation and a delightful dish is in two variables. Time and temperature. (Just like the old phone service you could call for that information!)

Getting the best out of life for God’s BIG glory without burning out requires those same two variables. Let’s take a look at them.

1. Time

• How long do you spend on the things that require your attention during your waking hours?
• How long do you sleep and rest between periods of busyness?
• Do you have time to add something new to your schedule, or do you need to delete something before you add anything else?

2. Temperature

• How hot does your passion burn for your specific projects?
• How consistent are your efforts before you need to take a break?
• Do you get bored easily with the project?

Oftentimes we evaluate the ingredients of a recipe to determine if it will be a success, when the real issue is to make sure we have the time and temperature set correctly.

It’s wise to ask God to lead in adding to or taking away from your workload. Seek Him to reveal what activities tickle your taste buds. And follow His lead when it’s time to take it easy for a bit.

If it’s been a while since you had a day you could label BLESSED REST,  then you probably need a day like that!

Overdo or overdue?

Are you on the verge of burning out? I realized it was time to slow down and relax when I wrote the following paragraph to my mom:

“I want one day to relax and do what I want, when I want.

I haven’t had one of those in a LONG time. Overdo.

Sort of my Merry Christmas present to myself!”

See the problem? I spelled “overdue,” overdo. And that was the problem.

I was overdoing it—rest was overdue!

We rarely will admit we’re burning out until it’s too late. The toast is already burnt. We’ve pushed the time and temperature too long, too hot. 

And you know what happens when you let the toast burn? It stinks! It stinks when we push ourselves too hard, as well. We’re no good for anyone, at that point.

Let the toaster cool off and add more bread. You rest, then decide what God wants you to add or subtract from your life schedule to fuel your passions and feed your purpose without overdoing it!

Burnt Out?

And let us not be weary in well doing: for in due season we shall reap, if we faint not. (Galatians 6:9 KJV)

Well Done?

His master said to him, “Well done, good and faithful servant. You have been faithful and trustworthy over a little, I will put you in charge of many things; share in the joy of your master.” (Matthew 25:21 AMP) 

When you seek Jesus to be Lord of your life (Master) and are faithful in His instructions, seeking to be effective for the success of the Kingdom and not merely personal success, you will hear Him exclaim about your work, “Well done!”

Where are you headed—to hearing “Well done” or being burnt out?

Kathy Carlton Willis shines for God, reflecting His light as a speaker at writer's conferences and women's retreats, and as an author - contributing to three books and writing hundreds of columns and articles online and in print publications. She wrote Grin with Grace with AMG Publishers and has several books releasing over the next few years. She and her husband Russ live in Texas with Jazzy, their hilarious Boston Terrier.

Invest in Your Prime Relationships - Part 1

What are your "Prime Relationships"? In this Relationship UPGRADE, Dawn Wilson encourages the kind of "investments" in these relationships that reap powerful results—so it's important to know what they are.

[Note: For a more detailed version of this post with scriptures, see my other blog: Heart Choices Today.]

Investments are not only about money. Investments are akin to watering what you want to grow! We can invest in relationships!

When we invest in someone's life, it likely to cost us something. But investing is wise!

• Someone invested invested in my life this year with her time, helping me with a project.
• Another someone invested in my life using her financial resources.
  
• And another invested encouragement, motivating me to see the big picture when I was so focused on one failing day.

I want to invest in others' lives too, with time, talents, finances, prayers, words, truth ... and so much more. I'm asking the Lord to help me see needs so I can "invest" wisely. How about you?

In this two-part post, I want to share some practical ways we can wisely and faithfully "invest."

These are the first two "investents."

          Investment #1. INVEST in YOUR LORD

Don't forget: this is your prime relationship! 

Jesus said, "...what does it profit a man to gain the whole world, and forfeit his soul?" (Mark 8:36). 

We can store up treasures and yet not be "rich toward God" (Luke 12:21).

1. Know the Lord.

• Examine your heart. Do you really know Him, or just know about Him? 
• Seek Him. Pursue Him. Be intentional. 
• Grow in your intimacy with Him. 

2. Deposit Your Life with the Lord.

• Trust His character. 
• Appreciate His love. 
• Celebrate your security (in Christ). 

3. Seek to Please the Father.

• Yield Your body to Him. 
• Be obedient to Him.
• Follow Jesus' example. 
• Discover how to be like Jesus! 
• Bear good fruit! 
• Love others well. 

4. Cherish His Word.

• Use your Bible. 
• Stand for truth. 

5. Rely on the Holy Spirit.

• Don't Ignore God's Gift. 

          Investment #2. INVEST in  YOURSELF.

Viewed correctly and biblically this isn't selfishness.

If you don't invest in your own health and well-being, how will you find the strength to invest in others?

Loving others as yourself assumes you've learned how to love yourself biblically (Mark 12:30-31). 

1. Take Care of Yourself!

• Nurture your body.
  
• Move your body.
  
• Relax.
  
• Get some sleep .
  

2. "Paint the Barn."

• Maintain the Temple... reflect the beauty of the Lord who created you. 
• Style yourself for a simple, attractive appearance.

3. Expand Your Horizons.

• Discover your strengths and weaknesses ... your spiritual gifts.
  
• Develop some new skills and explore creativity options. 
• Expand your knowledge.
  
• Further your education.
  

4. Plan for Strategic Dreaming!

• Plan to decompress.
• Plan in daily "breaks" to rest and recharge.
  
• Give yourself permission and time to dream. 
• Be a FINANCIAL investor.
  
• Set aside some "dream" money.
  

5. Practice Gratitude.

• Look for things to appreciate. 
• Train yourself to notice God's goodness. 
  
• Be thankful for grace.
  
• Worship in thanksgiving.
  

We'll continue with three more "investments" in the next post. [Note: for a longer version of this post with scriptures, see my other blog: Heart Choices Today.]

Meanwhile, do you need to invest more in your relationship with the Lord, in your own well-being, or in your husband? Which of these tips might help today?

Dawn Wilson,  founder and President of Heart Choices Today, is a speaker and author, and the creator of three blogs: Heart Choices Today, LOL with God (with Pam Farrel), and Upgrade with Dawn. She is contracted researcher for Revive Our Hearts. She and her husband Bob have two grown, married sons, three granddaughters and a rascally maltipoo, Roscoe.