Achuckallen

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4forFRIDAY with Chuck Allen

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SELECTED READS, LISTENS, LEARNINGS, AND REVIEWS for March 5, 2021

I love to share good reads, learnings, listens, and reviews with friends and followers. So, thanks for joining me on my 4forFRIDAY BLOG. Each week, the 4forFRIDAYoffers recommended Reads, Listens, Learnings, and Reviews, for your enjoyment. Thanks Again!

A Really Good and Brief Read: Five More Minutes

One of my go-to authors, Terry Hershey, offers a fresh and insightful mindset to our daily grind and need to find peace, perspective, and patience in the journey.

A Really Good Movie on Netflix: Operation Finale

In 1960, the search for the Designer of the Master Plan” that would murder millions of innocent Jewish people, Adolf Eichman kicks into full speed. This is a really good film.

A Great Snack from Amazon or Costco: Sonoma Creamery Cheese Crisps – Pepper Jack Savory Cheese Cracker

If you like a little kick to your snacks, this is for you. Sonoma Creamery Pepper Jack Cheese Crisps are lightly baked Crunchy Real Cheese™ Snacks. Based on their famous Sonoma Hot Pepper Jack recipe, they bake in 10-month Aged Parmesan and a sprinkling of certified Gluten-Free organic ancient grains for a crunchy, craveable bite.

A Must-Read for Zoom Effectiveness: Why Leading a Remote Team Requires Radical Candor

In our now normal Zoom world, it’s important to equip yourself with the best tools to maximize your zoom experience. Whether you run a company, lead a team, or just by yourself navigating the challenges of working with others at a moment of uncertainty and social distance, it’s obvious why it’s important to care personally about your colleagues now more than ever.

A Quote from Rabbi Abraham Heschel

“I would say an individual dies when he (she) ceases to be surprised. What keeps me alive–spiritually, emotionally, intellectually–is my ability to be surprised. I say, I take nothing for granted. I am surprised every morning that I see the sun shine again.”

The Weekday Podcast is a 5 minutes/day, 5 days/week Cup of Encouragement, straight from the Scriptures.
New episodes are available Monday – Friday on the
Sugar Hill Church APP or at WeekdayPodcast.com

Go in Peace, Chuck

YOU & THE RIPPLE EFFECT

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How serving others strengthens you mentally, emotionally, spiritually and physically.

THE RIPPLE EFFECT

Have you ever noticed that when you do something kind for someone else, it seems to have a positive impact not only on their life but also on your own? That’s because there is a powerful ripple effect at play – one act of kindness can create waves of positivity throughout our entire being. Here are a few thoughts on the Ripple Effect!

The concept of the ripple effect has been used to describe how one small action can have a larger, cascading impact. In simple terms, it means that any change or action we take can cause a series of effects that spread beyond the initial point of impact. This phenomenon is not limited to physics or economics, but it also applies to our everyday lives and behaviors.

In recent years, researchers have delved deeper into the idea of ripple effects in relation to interpersonal relationships and well-being.

Multiple studies have shown that our actions towards others can create positive effects not only for them but also for ourselves. This is known as the “ripple effect on personal health.”

Now you may be wondering, how exactly does helping others improve my overall health? As mentioned earlier, the ripple effect refers to how one small action can set off a chain reaction leading to larger consequences. It originated from a visual representation of dropping a pebble into water and observing how it creates ripples that spread outwards.

In psychology, this concept is referred to as social contagion – where emotional states and behaviors can be unconsciously transferred from person to person within social networks. For example, witnessing an act of kindness can trigger empathetic emotions in us, resulting in us performing kind acts towards others. My friend, and co- host of the Positive Talk Podcast would say that is reflected through mirror neutrons.

The act of helping others has long been associated with feelings of fulfillment and satisfaction. What many people may not realize, however, is that there are also profound mental health benefits that come with lending a helping hand to those in need.

In the nonsensical world we live in, and the amount of energy we expend to live a more peace-filled life, this seems to be a no brainer. Here are a few benefits that serving others offer you.

1. Reduces Stress and Anxiety

One of the main mental health benefits of helping others is its ability to reduce stress and anxiety. Studies have shown that engaging in acts of kindness activates the areas of the brain associated with pleasure, social connection, and trust, leading to a release of feel-good hormones like dopamine and oxytocin. These hormones counteract the effects of stress hormones like cortisol, thereby reducing levels of stress and promoting relaxation. One study conducted by researchers at the University of British Columbia found that performing acts of kindness for others led to a significant decrease in participants’ stress levels. The act did not even have to be grand gestures; simple acts like holding open a door or offering words of encouragement were enough to produce measurable changes in stress levels.

2. Boosts Mood and Happiness

Helping others also has a significant impact on one’s overall mood and happiness levels. When we help someone else, we experience an increase in positive emotions such as joy, contentment, and gratitude. Additionally, research has found that performing acts of kindness can lead to a boost in serotonin levels – also known as the “happy hormone.” Who doesn’t want to be happier?

3. Increases Self-Esteem

Helping others can have a powerful effect on our self-perception and self-esteem. By making a positive impact on someone else’s life or contributing to something larger than ourselves, we gain a sense of purpose and accomplishment. This feeling can be especially beneficial for individuals struggling with low self-esteem or feelings of worthlessness. Several studies indicate that 85% of Americans suffer from low self-esteem. That seems like an impossible statistic, but based on my counseling appointments over the past few years, I’d say it is spot on.

4. Provides a Sense of Connection

Many people underestimate the importance of human connection in maintaining good mental health. By helping others, we are creating meaningful connections and building relationships with those around us. These social connections have been linked to improved mental and emotional well-being and reduced feelings of loneliness. I know this to be significant in recovery from grief, trauma, and depression. If you are struggling with an unfulfilled degree of relationships, volunteer to help others through civic groups, churches, non profits and non-governmental agencies. You’ll discover meaningful relationships with people built around doing good, together.

5. Promotes Mindfulness

In today’s fast-paced world, many of us struggle to slow down and be present in the moment. Engaging in acts of kindness requires us to be fully present and aware of our surroundings, leading to a state of mindfulness. By being mindful, we can reduce stress, improve focus and concentration, as well as increase overall feelings of happiness and satisfaction. There is a deep spiritual sense of contentment that is found within an attitude of mindful presence. There are times when simple mindfulness allows me to experience God in a deep, sabbath like manner.

Another way that helping others enhances our overall happiness is by promoting a sense of gratitude. When we engage in gracious acts towards those less fortunate than us, it reminds us to be thankful for what we have in our own lives. This perspective shift from focusing solely on ourselves to acknowledging the struggles and challenges faced by others cultivates feelings of appreciation for all the blessings in our own lives. The grateful heart is a heart after God’s best for our lives.

Another spiritual benefit is the opportunity for personal growth and self-reflection. Engaging in acts of service challenges us to step out of our comfort zones and opens up new perspectives, experiences, and ways of thinking. Serving others also encourages self-reflection as it prompts us to examine our motivations for giving back and how we can make a positive impact in the world. This introspection can lead to personal growth and a deepening of our spiritual understanding. My experience has been that the Bible, prayer and meditation come alive in my soul as my heart is moved to act with a spirit and tangibility of selfless service.

Giving back also allows us to align our actions with our values and beliefs. The teachings of Jesus emphasize the importance of serving others and making a positive contribution to both friend and enemy. Engaging in acts of service can help us live out these values and keep them at the forefront of our daily lives.

Ultimately, giving back is a powerful way to tap into our compassion, empathy, and kindness towards others. It is through giving that we are able to connect with something greater than ourselves, whether it be our community, humanity as a whole, and ultimately with Christ Himself. By spreading love and joy through acts of service, we not only enrich the lives of others but also nurture our own spirituality and well-being.

Making an effort to connect with others and find meaning in life is crucial for our overall health and well-being. It not only benefits ourselves but also has a positive impact on those around us. So, let’s make a conscious effort to nurture our relationships, give back to our communities, and appreciate the meaningful moments in life.

Along with gratitude, practicing humility is equally important for our mental health. Humility is having a modest view of oneself while acknowledging that there are other perspectives and experiences beyond our own. It means letting go of egocentric thoughts and behaviors such as seeking attention or validation from others. In its truest form, humility is the recognition that God is God, and He is in control, not us.

Strengthening spiritual beliefs can have a profound effect on our overall health and well-being. Our spiritual beliefs are an integral part of our identity, shaping our values, morals, and purpose in life. Numerous studies support the fact that living a God-centric life is key to living with a greater purpose and a more peace-filled life. Spiritual practices like prayer or meditation allow us to connect with God in a way that fuels our desire to act on our gratitude, humility, and peace through acts of service.

Furthermore, having strong spiritual, God honoring beliefs has been linked to improved physical health. Studies have shown that individuals with a strong sense of spirituality tend to have lower levels of stress hormone cortisol, better immune function, and a reduced risk of chronic diseases such as heart disease and depression.

By choosing to lend a hand or perform an act of kindness, we are not only making a positive impact on someone else’s life but also reaping numerous mental health benefits for ourselves. So let’s make helping others a regular practice and witness the positive effects it has on our overall health and well-being.

I’ll share seven ways to engage with greater intentionality in tomorrow’s post.

For now, would you consider making the conscious effort to determine how you might strengthen you entire being through acts of kindness, service, generosity, and grace this Christmas season, and beyond into the new year? Join the ripple effect and see how the Divine can greatly use you to change the trajectory of someone else’s life while growing and strengthening your own soul, mind and body.

Go in Peace, Chuck

4forFRIDAY Thanksgiving Edition

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Week 47 of 2023 is almost in the books. Wow! It’s hard to fathom how the time has flown by, and it’s Thanksgiving week. I trust that you and your family enjoy this holiday season. Have a great weekend, and allow the holiday colors to brighten your day! And as you go, go in peace! Thank you for joining me each week for the 4forFRIDAY.

This Week’s 4forFRIDAY

A Really Great Christmas Film: Journey to Bethlehem

A Book That Really Inspired Me: Life with Jesus: A Discipleship Course for Every Christian

A Helpful Article: Healthy, Biblical Tips for Dealing with Conflict

A Podcast You Should Listen To, Twice: SCRUPULOSITY, ANXIETY & RELIGION

A Quote from Former President Jimmy Carter:
“I have one life and one chance to make it count for something… My faith demands that I do whatever I can, wherever I am, whenever I can, for as long as I can with whatever I have to try to make a difference.”

Go in Peace, Chuck

THE SUPER POWER WE ALL NEED

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Practicing Gratitude: Unlocking the Key to a Positive Mindset and Increased Peace

Happy Thanksgiving Week!

If you have followed me over the years, you know that I had an extreme meltdown several years ago. I went from a high-functioning leader to an emotional train wreck. A series of what seemed like life-crashing events had taken a toll on my soul, to the point that I was depressed and completely out of sorts with the rest of the world.

I was so entrenched in my misery that I couldn’t see the many beautiful things that had been right in my life. And then it happened. I was given the antidote for my life, and it was life-altering in the best possible way. That antidote for my whacked-out state of life, you ask? PRACTICING GRATITUDE

THE ACTIONABLE PRACTICE OF GRATITUDE

Welcome to a world where gratitude is the key that can unlock your potential, transform your mindset, and skyrocket your productivity. In this fast-paced digital age, it’s easy to lose sight of the simple yet powerful act of gratitude for what we have. But today, I’d like to challenge you to change that narrative. Get ready to dive into the captivating world of gratitude journaling – a practice proven repeatedly to cultivate positivity, boost mental well-being, build your spiritual muscles, and enhance your ability to achieve an extraordinary life.  

Whether you’re a seasoned journaling pro or a complete beginner, this guide will provide valuable insights and tips to help you make gratitude journaling a powerful tool in your personal growth journey.  

At its core, gratitude journaling is a mindful practice involving consistently writing down things we are thankful for. It can be done in various formats – from writing in a physical notebook to using digital platforms or apps – but the essence remains the same: taking intentional time to reflect on and appreciate all the good things in our lives, especially when you cannot see them.

The power of gratitude lies in its ability to shift our focus from what we lack to what we have. In today’s society, we are bombarded with messages telling us we need more to be happy and prosperous. This constant comparison and pursuit can sap the joy of life right out of your soul. But this is the absolute truth – WHEN YOU ARE GRATEFUL FOR WHAT YOU HAVE, WHAT YOU HAVE IS ALWAYS MORE THAN ENOUGH!

Gratitude journaling involves regularly recording things you are grateful for in a journal or notebook. While gratitude is not new, consciously acknowledging and reflecting on what we are thankful for daily can profoundly affect our overall well-being. Here is the key – at least to me – acknowledging is simply the beginning. It is not enough to acknowledge. You must capture and write your points of gratitude down. And then act on them. By consciously seeking out moments of gratitude, we train our brains to be more attuned to positivity rather than dwelling on negative aspects. We also naturally begin to insert the spiritual element of our gratitude. When you start to capture what you are grateful for, you naturally lean into all the Divine has provided, even and maybe especially in times of struggle or heartache.

Numerous studies have shown that incorporating regular gratitude practices into daily life can bring about significant benefits spiritually, mentally, and physically. In terms of mental health, keeping a gratitude journal has been found to reduce stress levels, increase optimism and satisfaction with life, improve sleep quality, and even decrease symptoms of depression and anxiety. On top of this, practicing gratitude has also been linked to enhanced creativity, stronger relationships with others, increased self-esteem, and improved overall psychological well-being. Spiritually speaking, practicing and capturing points of gratitude will enhance your time with your Creator and motivate your sense of reverence for God. On the physical side, research has suggested that gratitude leads to lower blood pressure, more robust immune systems due to reduced inflammation, and better eating habits, resulting in a far more peace-filled life. This powerful act of mindfulness allows you to set the table for a day of fully present activity.

Here are some of how gratitude journaling can positively impact your life.

1. Shifts focus from negativity to positivity:

In today’s fast-paced world, getting caught up in negative thoughts and emotions is easy. Gratitude journaling helps redirect our attention towards the positive aspects of our lives. By actively looking for things to be thankful for daily, we train our minds to see the good in every situation rather than dwelling on the negatives. I’ve discovered that this must involve some measure of solitude, which is super healthy.

2. Increases happiness:

Studies have shown that practicing gratitude leads to increased happiness and overall satisfaction with life. When we write about what we are grateful for, it triggers positive emotions such as joy, contentment, and satisfaction. These feelings help create a more optimistic outlook on life and promote a sense of well-being.

3. Reduces stress and anxiety:

Gratitude has been found to be an effective tool in reducing stress and anxiety levels. By focusing on what we are thankful for, we shift our attention away from worries and fears toward feelings of appreciation and peace. This can help reduce the symptoms associated with stress and anxiety, such as muscle tension, headaches, and insomnia.

4. Improves relationships:

Expressing gratitude towards others can strengthen our relationships and make them more fulfilling. Acknowledging and appreciating the people in our lives can deepen our connection with them and create a sense of trust and positivity within the relationship. Let’s face it: we all need healthy relationships.

5. Encourages self-reflection and personal growth:

Gratitude journaling also provides a space for self-reflection, allowing us to evaluate our thoughts, feelings, and experiences. This process can help us become more aware of ourselves, our actions, and our behaviors. By identifying what we are grateful for, we can better understand what brings meaning and joy into our lives. This self-awareness can lead to personal growth and development.

To start your gratitude journaling practice, set aside four minutes daily to write down three things you are grateful for. These could be anything from simple pleasures like having a warm cup of coffee in the Morning to bigger things like supportive friends or a job you love. The important thing is to be sincere and specific in your writing. Be open to writing with heartfelt gratitude for what God has provided, done in, through, or for you. Building your spiritual appreciation will allow you to begin seeing God in all ways and all things.

Try incorporating this practice into your daily routine and see its positive impact on your life. I can assure you that it turned my life toward mental health, emotional stability, spiritual peace, and an enriched walk with God.

The Science Behind Practicing Gratitude

Neuroscience studies have shown that practicing gratitude can physically change our brain structure. When we express gratitude, our brain releases dopamine and serotonin – neurotransmitters responsible for feelings of pleasure, satisfaction, and happiness. As we repeat this behavior, these neural pathways are reinforced, making it easier for us to experience positive emotions and outlooks on life. By the way, the pastor in me wants to point out that this is exactly what Paul is referring to in Romans 12:2, 

“Do not be conformed to this age, but be transformed by the renewing of your mind, so that you may discern what is the good, pleasing, and perfect will of God.”

Furthermore, gratitude activates the hypothalamus – a part of our brains that regulates vital bodily functions such as sleep, digestion, metabolism, and stress levels. By activating this area of the brain, gratitude can help control stress hormones like cortisol, which can have damaging effects on our health if left unchecked. In fact, several studies have shown that people who practice gratitude regularly have lower stress and anxiety levels.

Researchers have also found evidence that practicing gratitude can lead to better relationships with others. A study published in Emotion Journal found that people who expressed more gratitude towards their partners reported feeling more connected and satisfied with their relationship than those who did not express gratitude as often.

A study conducted by Robert Emmons at the University of California, Davis, found that people who wrote in a gratitude journal experienced fewer symptoms of physical illness and reported feeling healthier overall than those who didn’t practice gratitude.  

The science behind gratitude is clear – practicing gratitude can physically change our brains, improve our relationships with others, and positively impact our overall health and well-being. So, next time you’re feeling down or stressed, take a moment to reflect on the things you are grateful for. You might be surprised at how powerful this simple practice can be.

Techniques for Gratitude Journaling

1. Set a consistent time and place

Just like establishing a daily routine for exercise or meditation, setting aside a specific time and place for gratitude journaling can help you develop the habit more easily. Choose a time of day when you are most likely to be free from distractions, such as early morning or before bed at night. Find a quiet and comfortable spot to focus on your thoughts without interruptions.

2. Be fully present in the moment

When writing in your gratitude journal, try to be fully present in the moment. Put away all distractions, such as phones or laptops, and permit yourself to disconnect from the outside world for a few minutes. Take deep breaths and focus on the task at hand – expressing gratitude.

3. Start with simple things

You might feel overwhelmed when thinking of things to be grateful for. This is especially true during challenging times or when we’re feeling down. In such moments, it can be helpful to start with simple things that we often take for granted – our health, our loved ones’ support, and having food on the table every day – these are all blessings that deserve recognition and appreciation.

4. Be specific

Rather than simply writing “I am grateful for my family,” try to be specific and write why you are grateful for them. For example, “I am grateful for the support and love of my family, especially my parents, who have always been there for me no matter what.”

5. Use different prompts

Sometimes, using different prompts in your gratitude journal can keep things interesting and help you explore a broader range of things to be grateful for. Some examples of prompts include:

– What made me smile today?

– Who inspired or helped me today?

– What challenges did I overcome today?

– What am I looking forward to tomorrow?

6. Include a talk with God

One of my daily gratitude practices is asking God to remind me of His goodness. I love to ask God to remind me of all He has provided. This opens my prayer life up to a never-ceasing conversation that starts with a simple, remind me, God.

The key to getting underway is in four small, simple lessons.

  1. Start Small and Simple
  2. Set Reminders and Track Your Streaks
  3. Stay Consistent with Your Timing (I prefer Morning)
  4. Write for You, Not an Audience

Experiment with different techniques, find what works best for you, and be easy on yourself if you miss a day here and there. With persistence and dedication, gratitude journaling will become a natural and rewarding part of your daily life.

Go in Peace – AND GRATITUDE, Chuck

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“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” -William Arthur Ward

“Everything we do should be a result of our gratitude for what God has done for us.” – Lauryn Hill

“This is a wonderful day. I have never seen this one before.”  -Maya Angelou

___________________________

Ephesians 5:20

Always give thanks to God the Father for everything, in the name of our Lord Jesus Christ.

1 Samuel 12:24

But be sure to fear the Lord and serve him faithfully with all your heart; consider what great things he has done for you.

1 Thessalonians 5:18

“Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.”

Colossians 3:15

“And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.”

4forFRIDAY with Chuck Allen

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Week 46 of 2023 is almost in the books. This has been a super-busy week. It never fails. As we head toward the holidays, problems in relationships and families seem to be exacerbated. I’ll be teaching this week with Anna Beth Havener on Israel and the War in Gaza. Join us at Sugar Hill Church. And, join us online HERE. I trust you are going into a great weekend and that fall colors brighten your day! And as you go, go in peace! Thank you for joining me each week for the 4forFRIDAY.

This Week’s 4forFRIDAY

A fascinating article from Jim Denison: Are the Jews still God’s chosen people?

A fun novel that is fast-paced and a bit intense

My favorite outdoor, waterproof boots from Under Armor

A fun and light Christmas album from Pentatonix (new for ’23)

A Quote from GK Chesterton:
“A dead thing can go with the stream, but only a living thing can go against it.”

Go in Peace, Chuck

4forFRIDAY with Chuck Allen

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Week 45 of 2023 is almost in the books. This past week, I traveled to South Dakota to pheasant hunt with my son-in-law. It was a fantastic time, and I cannot wait to go back and experience the wonders of South Dakota. I’ll be teaching this week on Finding a Compassionate Mission at Sugar Hill Church. Join me online HERE. I trust you are going into a great weekend and that fall colors brighten your day! And as you go, go in peace! Thank you for joining me each week for the 4forFRIDAY.

This Week’s 4forFRIDAY

A really good article from Brian Dodd: 5 Skills You Will Need To Develop To Have Your Best Year Ever

A Netflix show that is really good: All the Light We Cannot See

A pair of athletic shoes that I have loved. Kiziks

A book that really challenged me. Zero Latency Leadership

A Quote from Robert Heinlein:
“In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it.”

Go in Peace, Chuck

4forFRIDAY with Chuck Allen

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Week 43 of 2023 is almost in the books. What a week! I feel like it’s been one of those weeks where everything I touched turned to mufflers instead of gold! Let’s start again on Sunday. I’ll be teaching this week on Winning Communications at Sugar Hill Church. Join me online HERE. I trust you are going into a great weekend and that fall colors brighten your day! And as you go, go in peace! Thank you for joining me each week for the 4forFRIDAY.

This Week’s 4forFRIDAY

A Great Military Novel: Diamondhead, by Patrick Robinson

A Fish Taco That Will Cause You to Drive Out of Your Way!

A Lunch Meal Too Good Not to Enjoy: Rushing Trading Company

A Book that I Thought was Awesome: Simply Put: Why Clear Messages Win―and How to Design Them

BONUS: A Podcast for People That Might Wonder, “Am I Being Gaslighted?”

A Quote from Former UN Ambassador Nikki Haley:
“I wear heels. It’s not for a fashion statement. It’s because if I see something wrong, we’re going to kick ’em every single time.”

Go in Peace, Chuck