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Instigating Better

DAILY PRODUCTIVITY PLAN

WHEN GRATITUDE EXITS, THE WRONG THINGS HIT THE FAN by Chuck Allen

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“Gratitude is the ability to experience life as a gift.
It liberates us from the prison of self–preoccupation.”

–John Ortberg

For years, I have been an evangelist of gratitude. Not because I live a Pollyanna, positive-thinking lifestyle, but because of what intentional gratitude did to change my very existence.

I’ve written extensively about my consistent struggle with depression and emotional health. That’s not my point today. It is, however, a reminder that in a world where recent polls show that, “Mental illnesses are among the most common health conditions in the United States. More than 50% will be diagnosed with a mental illness or disorder at some point in their lifetime. 1 in 5 Americans will experience a mental illness in a given year,” we need a proactive reframing of our present conditions.

In a recent article entitled “Causes of Depression,” the following were the leading factors in a person experiencing the many varying degrees of this often debilitating emotion:

  • Abuse. Physical, sexual, or emotional abuse can make you more vulnerable to depression later in life.
  • Age. People who are elderly are at higher risk of depression. That can be made worse by other factors, such as living alone and having a lack of social support.
  • Certain medications. Some drugs, such as isotretinoin (used to treat acne), the antiviral drug interferon-alpha, and corticosteroids, can increase your risk of depression.
  • Conflict. Depression in someone who has the biological vulnerability to it may result from personal conflicts or disputes with family members or friends.
  • Death or a loss. Sadness or grief after the death or loss of a loved one, though natural, can increase the risk of depression.
  • Gender. Women are about twice as likely as men to become depressed. No one’s sure why. The hormonal changes that women go through at different times of their lives may play a role.
  • Genes. A family history of depression may increase the risk. It’s thought that depression is a complex trait, meaning there are probably many different genes that each exert small effects, rather than a single gene that contributes to disease risk. The genetics of depression, like most psychiatric disorders, are not as simple or straightforward as in purely genetic diseases such as Huntington’s chorea or cystic fibrosis.
  • Major events. Even good events such as starting a new job, graduating, or getting married can lead to depression. So can moving, losing a job or income, getting divorced, or retiring. However, the syndrome of clinical depression is never just a “normal” response to stressful life events.
  • Other personal problems. Problems such as social isolation due to other mental illnesses or being cast out of a family or social group can contribute to the risk of developing clinical depression.
  • Serious illnesses. Sometimes, depression happens along with a major illness or may be triggered by another medical condition.
  • Substance misuse. Nearly 30% of people with substance misuse problems also have major or clinical depression. Even if drugs or alcohol temporarily make you feel better, they ultimately will aggravate depression.

Holy Cow! After reading through that list, you realize that we are all candidates for experiencing some measure of depression – especially during the holidays!

Let me be clear. Significant depression requires professional care. If you are in the state of Georgia and you are living the challenge of depression, please reach our to ClearPath Counseling. The team of therapists and counselors at ClearPath are the best in the business, and they desire to help you make finding and receiving assistance simple and affordable.

In the meantime, we all could benefit from the emotional, physical and spiritual benefits of creating a simple and sustainable system of INTENTIONAL GRATITUDE in our daily lives. here’s why:

Before I even touch on the spiritual benefits, read these quotes from the National Alliance for Mental Illness.

“…. many studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed….” Learn more from Gratitude Changes You And Your Brain (Berkeley’s Greater Good Magazine).

In a study, “one group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.” Learn more from Giving Thanks Can Make You Happier (Harvard Health)

“There’s a growing body of research on the benefits of gratitude. Studies have found that giving thanks and counting blessings can help people sleep better, lower stress and improve interpersonal relationships….” Learn more from If You Feel Thankful, Write It Down. It’s Good For Your Health (NPR)

“A large study conducted by Virginia Commonwealth University showed that thankfulness predicted a significantly lower risk of major depression, generalized anxiety disorder, phobia, nicotine dependence, alcohol dependence and drug abuse….” Learn more from When Looking for Happiness, Find Gratitude, Gratitude (NAMI)

“…. experiments have shown that people whole partake in the “three good things” exercise — which, as the name suggests, prompts people to think of three good moments or things that happened that day — see considerable improvements in depression and overall happiness, sometimes in as little as a couple weeks….” Learn more from 7 Surprising Health Benefits of Gratitude (Time)

Just a reminder that none of these quoted sources are exactly bastions of spiritual health.

Gratitude, my friends, is a significant theme in the Bible. 

1 Thessalonians 5:16-18 in the NLT is pretty clear:
Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.

Did you read that? Give thanks in all circumstances. Thankfulness should be a way of life for us, naturally flowing from our hearts and mouths. And when it is, it has the power to reshape our emotions and hearts each day.

It is pretty significant that Paul doesn’t tell us to give thanks for everything. The preposition used is the Greek en, which is translated by the English preposition in. Paul isn’t saying that we must be thankful for the difficulties we encounter; instead, he is challenging us to be grateful in any circumstance. Paul recognized that the secret of peace, joy, and contentment isn’t found in circumstances. Instead, there is peace, joy, and contentment is directly found in recognizing it is Christ who strengthens us for whatever we might face.

I once thought that this was simply a mindset issue. That I could simply try harder to think more thankfully, or positively. That is simple hogwash. A growing body of research shows that writing down (physically) what you are grateful for can lower stress, help you sleep better, and may even reduce the risk of heart disease. Write it down!

When I started writing down – every single day – the three things that I am grateful for, my life started to radically improve. I was far more engaged with God, and He was obvious in sharing with me, His pleasure. I was calmer, more contented, less stressful, and a far better human to live and work with – far better!

I use a simple, sustainable system. I write on a plain 3×5 card each day three things I am grateful for that morning. It takes less than one minute. Be real, not super-spiritual. My thre this morning were quite real;
1) I finally got my new iPhone – love it.
2) My 12 year-old car is super clean and filled with fuel – woo-hoo!
3) God answered a significant prayer this week and I am so stinking grateful!

It’s not hard – Just three things that come to the top of your mind – Do not overthink it!

I then capture 4-5 qualities (adjectives) that describe the person I think God is asking me to be or become today. My examples from this morning included, SIMPLE, TRUTH-FILLED, APPRECIATIVE, HELPFUL, QUIETER. Some change often and some stay around a week or more. Again, don’t overthink it!

I them write a short scripture that I am attempting to memorize during the week (Sun-Sat).

That’s it! In total, I spend less than 5-minutes on this exercise. I’ve been at this for years now. And here is the good news.

I’VE NEVER BEEN MORE CONTENT, FULFILLED, PEACEFUL, AND HAPPY in my entire life. I know for a fact that putting intentional gratitude into my daily routine changed everything. I have had the privilege of helping a lot of people do the same, and every one of us can give you the same story – IT JUST WORKS!

In a world and a season that id fraught with anxiety, stress, weariness, and depression, you have everything to gain with this sustainable practice is proven scientifically, psychologically, and spiritually to greatly improve your life.

GET AFTER GRATITUDE!

“The greatest source of happiness is the ability to be grateful at all times.”

-ZIG ZIGLAR

Go in Peace & Gratitude, Chuck

ASLAN COACHING: Helping people build balance, purpose, and peace into their lives by instigating a better way to approach the challenges of todays hectic, stress-filled pace!
For information on how Aslan Coaching can help you,
send an email to chuck@aslancoaching.com

THREE WAYS TO BEAT THE MONDAY BLUES

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April 18, 2022

“Monday, Monday, so good to me.” The Mamas and the Papas launched that song in 1966. There have been a few changes in the world since ‘66.

But Monday hasn’t changed much. It is still the day that most of us never look forward to.

Monday has a special significance in our culture as the beginning of the week, which influences our mood and our physical, emotional, and spiritual health outcomes

The 7-day week and the meaning we associate with the days of the week is a social construct, and not based on biological or planetary cycles. But a host of negative outcomes, such as heart attacks and strokes, happen more frequently on Mondays as people transition back to the structured routine of the week.

Something about that doesn’t seem right. Furthermore, we shouldn’t give in to that. If it really is a social construct, and we can choose to make Monday better, why not do that?

A 2021 nationwide survey conducted by the Data Decisions Group tracked awareness and behavior related to Mondays and healthy behaviors. While 11% of people report that Monday is “a day to dread”, many people see Monday positively. They view it as an opportunity for a “fresh start” (40%) and a day to “get my act together” (18%).

83% of responders to the survey agreed that starting the week off healthy would help maintain a focus on health for the rest of the week.

Over the past few months, I’ve been radically focused on becoming a healthier husband, dad, grandad and pastor. I’ve learned the following three ways to kickoff my workweek. Please keep in mind that I’m a pastor. As a result, Monday morning could possibly be a bummer of a let down. But I’ve learned to make Monday one of my favorite days of the week.

1. PLAN YOUR WEEK ON SUNDAY EVENING.

You may not want to, but taking ten minutes to review your calendar, make appropriate adjustments, and make a few notes of a few things you need to add and delete to your schedule is one of the most impactful things you can invest ten-minutes in, always.

Make a very short list of four things you MUST accomplish this week. Write them down! Then prioritize them.

Keep that in front of you.

2. Set limits on the amount of time that you will spend that week on social media, television and enthralled with your smart devices.

Simple awareness of the time you spend on these often worthless efforts is half of your personal productivity and peace perspective.

Earl Sweatshirt once said, “Everyone’s like sheep on social media; like, one person starts making noise, and everyone’s like, ‘Hey, yeah!’ and then you got a whole bunch of people making noise at you.”

And, whether you like it or not, the man trying to buy Twitter said, “I think there should be regulations on social media to the degree that it negatively affects the public good.” -Elon Musk

Don’t let the addictive dopamine hit of a like, follow or friend determine your day, week, or attitude.

3. Determine to Rise Ten-Minutes Early Each Weekday.

Rising just 10-minutes early allows you room to do three things – yes I know I sound like a broken record – but this has had such a radical impact on my mental, emotional, and spiritual health. First, write down three things that you are grateful for. Don’t get all spiritual or intellectual on me. Keep it simple, but write it down. Second, read one chapter of the Bible-book of Proverbs. There’s 31 chapters. How ‘bout that? Third, write down 4-5 words that describe the person that you want to be or become this week. Again, keep it clear. Keep it simple. Keep it real.

As the Mamas and the Papas once sang, “Monday, Monday, so good to me. Every other day, every other day. Every other day, every other day of the week is fine, yeah.But whenever Monday comes, but whenever Monday comes. But whenever Monday comes, you can find me cryin’ all of the time”

I think I will choose a better Monday. How about you?

Go in Peace, Chuck

NOPE – Not Gonna do It

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AChuckAllen.com

It seems too easy to bash anybody that is leading anything today. Bash the president, the Congress, the Senate, the School Board, the Mayor, the CEO, the pastor, the Oscar Host…You get the idea.

I stopped writing this BLOG months ago because I was frustrated with everything. I prayed through my frustration. Talked through my frustration. Then worked through my frustration. The short end of this story is that I needed to pray, think and talk my way to being capable of working through my frustration. The following is a recipe for how I transitioned from frustrated human to peace-filled and productive, purposeful human.

I spent some time offline and off social media. I spent more time reading, praying, and rediscovered the power of solitude, investment, and trajectory. You must be thinking, here’s another preacher tale or worse, another self-help guide. NOPE, neither.

Over the past few months, I have discovered a more peace-filled and purposeful life stage. And it didn’t require an Apple Watch, super-planner, conference, book, or retreat. It took solitude, investment, and trajectory. Here, let me explain.

SOLITUDE:

We are a people that seem to stay in constant motion and with continuous noise. We fill our lives with such busyness that there is literally no time to know who we are, where we are going, or what we want to be. As a result, we drift into what the world wants us to be. But I’m not suggesting that you have to attend a silent retreat or isolate yourself. Instead, I recommend that you discover three, five-minute pauses in your day to grab solitude. Then, in that solitude, capture your investment and trajectory. Of course, I am assuming you know that solitude also needs to include quietude. That’s it. There are three five-minute pauses for your day that have an old-fashioned pen and a 3 x 5 index card. Pretty simple, right? Remember – Just three, five-minute breaks to SIT (SOLITUDE, INVESTMENT, TRAJECTORY).

INVESTMENT:

Now that you have sorted out a way to grab three, five-minute pauses in your day, grab your pen and index card and capture your investments in YOU! Start with GRATITUDE. Always start with GRATITUDE. On the top of the index card, write down two things you are grateful for today. Nothing must be cute, super intellectual, or spiritual. Just what are you grateful for. See the illustration below. This is my card from this morning. Invest in yourself by inserting GRATITUDE as an essential part of your morning routine (2 minutes). Harvard Medical School places a significant emphasis on GRATITUDE. The following is an excerpt from the hard medical Journal:

FRONT
BACK

“The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways, gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, being grateful also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power.”

“In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

Faith and science agree that grateful people are far more likely to be more contented and happier. Why not INVEST in your happiness and contentment?

In your solitude pause number one – insert gratitude s an investment in you, your present and future.

Then determine the trajectory of your day, on the same index card. Capture in bullet form a few (typically 5-6) statements that might describe the person you wish to be today. Again, see my illustration. I tend to focus on the cxharacteristics that I believe God might be nudging me toward improvement.

Once I’ve capture my gratitude and my desired person I want to be today, I like to capture one prayer thought that I am asking the Divine to settle in my life.

When I use the term “capture,” it is an effort of be clearly understood that you have given it thought. That you have prayerfully considered it, and you are writing it down on your investment card. The Journal of Experimental Psychology published research that shows how writing your thoughts down can reduce intrusive thoughts about negative events and improve working memory, even the simple act of writing something down lets your brain know you want to remember it.

These three simple steps can, and will change the trajectory of your life, especially when you engage your Creator with a conversation about all of them.

SOLITUDE + INVESTMENT + TRAJECTORY = GREATER PEACE
GREATER PEACE = MORE CONTENTED LIVES AND HAPPIER, HEALTHIER RELATIONSHIPS

To continue the change in trajectory, flip the card over at the end of each day and capture three thoughts.

1. What went well today?
2. What didn’t go so well today?
3. What am I asking God to do in my life tomorrow?

Write them down – file the day away and sleep like a rock.
Wash, rinse and repeat tomorrow.

SOLITUDE – INVESTMENT – TRAJECTORY – JUST SIT

It’s not fancy. It’s not digitized (unless youwant it to be), and it makes a huge difference. Just SIT in Solitude and accomplish these three pauses in each day. If you chose to consider this a version of journaling, I’m cool with that because, according to mental health professionals, journaling is one of the most recommended tools to have a clearer mind and a happier life. It helps to release mental blockades and be more precise about your thoughts. Additionally, journaling helps to understand your desires, priorities, and worries. Multiple studies prove that writing down your thoughts can lead to an increase in well-being and happiness.

1. Solitue – Gratitude
2. Solitude – Invest in who God desires you to be.
3. Solitude – Reflect on your day and place tomorrow into His hands.

So, NOPE, I refuse to join the masses and whine about everything, every leader, and every inconvenience in this life. I’ve stumbled into a simple, sustainable routine to just SIT in solitude for the purpose of investing in the trajectory of my life. As a result, I am more peace-filled and purposeful than any other time in my life. I desire this for you as well. This allows me to focus on my part of our world and prompts me to serve those I can serve in a sustainable, practical, purposeful way.

Maybe this tiny effort, multiplied over thousands of people might make a big collective difference as we all just SIT.

Go in Peace,
Chuck

3 Simple Ways to Make Your Day Better

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AChuckAllen.com

It’s like a broken record. “How are you?” “ Good, I’m good.” “But how are you, really?”
“I’m tired, frustrated, anxious, and tired of being tired.”

Okay, now we are talking!

Here are three super simple ways to make today better.

1. Don’t watch or listen to the news on any outlet. The rants and verbal assaults have a way of sucking you into a vortex of negativity. Get outside, go for a walk, play cards, read, paint, anything but watch the news. Again, it doesn’t matter which outlet you prefer – avoid the news today! Science teaches us that nature can change our attitudes and thought patterns. Just go outside.

2. Determine to be nice to someone today. I don’t think you have to make a meal for someone or cut their grass. Just be determined to smile, say hello, tip well, or help someone by opening a door. Anything that allows your brain to tell your body, way to go! The science proves this is a no-brainer. If you want to have a better day, be intentionally nice. It’s not complicated. It costs nothing. Here’s the kicker – you are the winner!

3. Do two things out loud today. First, find a song you’ve liked for years, then sing it like you are on The Voice. I’m talking about singing as if you can really sing. Or better yet, sing it like you are in a duet with the original artist. Just sing one song out loud! Second, talk to the Divine – out loud. If you are angry with Him, tell Him. He can handle it. If you are fearful, tell Him. If you are grateful, tell Him. Just talk to your Creator as if He were right there with you – because He is. Speak with God out loud. I promise you that this conversation will change your day for good!

We all need a better day, so what do you have to lose?

  • Avoid negativity, especially when you can choose to.
  • Determine to be friendly, or at least nicer to those in your path.
  • Sing loud and proud.
  • Pray big, pray loud, pray sincerely – but pray, out loud.

May you and yours have a better day. And May you go throughout your day in peace.

—Chuck

These Ten Minutes Will Change Your Life

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These Ten Minutes Will Change Your Life by AChuckAllen

I’ve read more leadership development and spiritual development books than I can count. I’ll continue to do so, as reading is one of the best ways to constantly sharpen your life, love and leadership.

After all of those books, I’ve determined that you can radically improve your life, if you will consistently do these three things, over just ten minutes, each day.

1. Gratitude! I’ve said it at least one thousand times, but gratitude will radically change your life. Don’t just think what you are grateful for, write it down. Use your phone, a notebook or my Power Routines Journal…but whatever you do, insert the intentional effort to be grateful for at least two things, every single day! The science and the Scriptures agree that gratitude, when intentionally added to your daily routine will put you in a far better place to succeed wildly. This takes three minutes, max!

2. Pray Outloud! That’s right, talk to the Divine, vocally. There is nothing that will jumpstart or get your prayer life started, like talking to God outloud. I struggled with keeping my eyes closed and trying to pray “correctly” to the degree that I was actually frustrated with prayer. When I started keeping my eyes open, my head up and speaking out loud, my prayer life took on an entire different trajectory. Stop worrying about if you are “praying correctly” and just talk out loud. God knows what’s going on and nothing you can do will wow Him anyway. So just talk. This can be as short as three minutes!

3. HUSH! That’s right. Just get quiet and get still for three minutes and listen or feel for what the Divine wants to speak into your life. Prayer has always been designed by your Creator to be a discussion, not a monologue. When we stop in a brief moment of quietude and solitude, we will all learn how God speaks truth, wisdom, peace, power and direction into our lives. I’ve never seen a bush burning, that wasn’t consumed, but I am given daily peace, power and direction when I stop and ask the Divine for each of those things. He pushes me, prods me, prompts me, speaks to me and gives me nudges within my soul. He will do the same for you when you ask Him to. I don’t know anybody that couldn’t benefit from a greater sense of peace, power and direction in their life! You can do this in three minutes!

I get it. You’re saying, “Chuck, you can’t promise that will happen. Yes, yes I can. God has promised to be with you, to comfort you, to give you wisdom and give you peace. I am living proof of what life can look like when you don’t activate these ten minutes in your life and I’m living proof of what happens when you do. If you need a fresh start and a new and better way, get serious with these ten minutes and watch what happens. Let me know by shooting me a note at chuck@achuckallen.com.

Go In Peace,
AChuck

One Change I Would Make in My 50’s

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One Change I Would Make in My 50’s by A-ChuckAllen

I’m closing in on 60 years old. YIKES! I remember thinking that 60 was really, really old. Now it seems like it’s still really old. I am a pretty happy guy. I have a great job, a great marriage, six healthy daughters and five grandkids. I love what I do, but if I could go back a decade, I’d change ONE THING!

That one thing, would be to put away more of my emotions and bank on something far greater. I have spent the better part of my adult life living on my gut feelings and my raw emotions. I can have huge swings in my attitudes and often in my emotions. I’ll bet that I am not alone in that. I’m a “Type A.” “DISC High D, ” action-oriented person with a radical bent toward performance and productivity. That doesn’t help my case, no matter how proudly my temperament screams that I’ve got my act together!

If I could change one big thing over the past decade it would be to engage something daily that would trump my emotions, ego, pride, perspectives and accolades. I know of one thing that can do all of that and then more. If I could have trusted God at His word ten years ago, I would have spent more intentional time in Meditation. Don’t skip out on me here. My word is meditation. Yours might be “quiet time” or “devotional.” I don’t particularly care what you call it, but I now know of it’s power.

About three years ago, I knew my life was on a rapid pace of change. I was becoming more aware of legacy and what I might someday leave behind. The certainty was that I needed something that could overwhelm my soul and all of the internal flaws and pride. I needed something that would infuse me with peace, power and daily direction.

I found that certain something in MEDITATION. It’s an art form of four spiritual disciplines – FOUR HABITS – GRATITUDE, SCRIPTURE READING, JOURNALING AND PRAYER. These habits have become my morning routine and I rarely miss them or misplace them.

I have found that when I start my day with gratitude, what I have is more than enough. When I start my day with an intentional desire to get a small sampling of God’s Word in my soul, my days are packed with peace and power. I have learned to enjoy journaling. Not keeping a diary, but answering a few short questions that remind me to capture what the Divine is doing in my life, and praying. In my case, praying includes speaking out loud to my Creator and then getting quiet and still so that I could train my heart, mind and soul to hear His voice. I’ve found that He is still in the talking business and we chat most days, hour by hour. He speaks in promptings and feelings. He speaks in hushed whispers and at times with what is the equivalent of a shout!

I looked everywhere to find a resource that could turn those four habits into a sustainable, daily resource, to no avail. As a result, I created a resource that I have test driven for three years. They became known, in my little head as “My Power Routines.”

I’ve now published three volumes of Power Routines in an effort to invite you into a fifteen minute discipline that is simplistic, sustainable and powerful. In just fifteen minutes, you can engage in the same four habits of GRATITUDE, SCRIPTURE READING, JOURNALING & PRAYER. I’ll walk you through every step. Each volume is a separate 30-day journey.

What’s the ONE THING that I’d change? My intentional effort to discover peace, power and direction through the spiritual habits of Power Routines.

I’d be so happy to hear how these POWER ROUTINES have helped you. Grab your copy of Volume 2 on Amazon RIGHT HERE!

I Can’t Wait to Hear From You!

A-Chuck