I’ve never been much into New Year’s resolutions. They’ve always seemed too lofty and vague, like general hopes for the year that are thrown up against the wall in hopes that maybe they’ll stick.

“I want to eat healthier this year,” “I want to spend more time with friends this year,” “I want to watch less TV this year,” etc. All great intentions but not much substance or specific plans for how they’ll be accomplished.

Instead this year I decided to set some New Year’s goals for myself. I suppose that isn’t all that different from making resolutions except theoretically my goals are better thought out and planned than your average resolution.

I did everything I knew to do to ensure success. I used the S.M.A.R.T. method of goal setting making sure they, were specific, measurable, achievable, results-focused, and time-bound. I broke each goal down into bite sided action items, wrote them down where I can easily see them, set myself regular reminders to check in on my progress, etc.

The journey started really well. I had lots of excitement, energy and confidence. I followed each action step to the detail daily. That optimism and enthusiasm carried on for the first few weeks but the truth is now, only two weeks into February I’m already starting to grow weary and wonder if I’ll be able to hang on and accomplish what I set out to do.

Apparently I’m not alone. According to USA Today a full “80 percent of New Year’s resolutions (or goals) fail and many of those have already been abandoned by the second week of February.”

As I sat the other day, discouraged and reflecting on my short lived motivation, a thought hit me that has put a different perspective on this challenge and convinced me to keep pushing forward.

Pursing our goals is like growing a plant from a small seed.

Like a small seed our goals have all kinds of potential to begin with as we envision the beautiful plant they will grow into. We plant the seed in the ground carefully, choosing a place where it will get the right amount of sunlight. Then we set about watering the seed faithfully and checking on its progress eager for any signs of growth. At first we approach this with lots of excitement and energy but after a while we start to get discouraged. We’re doing all this work but nothing seems to be happening.

At this point it is so tempting to give up. But the truth is, breakthrough is probably right around the corner and our plant is about ready to sprout.

Up until now all of the growth has taken place underground where the work is constricted and extra difficult. It takes a lot of energy for the seed to sprout. The shell has to be cracked and then the young seedling has to push through the ground. Even though so much of the effort is unseen, it is some of the most important because it lays the foundation for the plant’s life and health.

Once the plant breaks the surface it begins to be seen by others for the first time. At that point it is free to grow more rapidly and with less constriction. It also receives nutrients more easily from the sun and rain because it has more surfaces with which to absorb them which further speeds up development. Now it will grow quickly and blossom brightly, starting to show the world what it was meant to be.

With on-going care the plant will continue to grow and mature, potentially even bigger and more brilliant than originally imagined.

I’m learning that the process of attaining a goal has a similar natural progression to this and am going to hang on to this vision as I continue to work towards my objectives for this year. I’m hopeful that like the plants, flowers and leaves at are about to bloom in the next weeks, so too will my work. As I see the first signs of progress I’m confident the momentum will build until my goals are fully accomplished.

If you’re tempted to give up on your New Year’s goals, I’d say the same thing I’m saying to myself. “Hang on, spring is coming!”

Since at least high school winter for me has arrived with an accompanying set of pretty unpleasant symptoms. I tend to have less energy, have more trouble focusing, am more sensitive and irritable, have less interest in social activities (I’m normally pretty social), crave more carb heavy foods, and just feel downright depressed at times.

For the longest time I thought it was just me and that these experiences were something I had to deal with and get through until spring and summer came. It was only a couple of years ago that I discovered I was actually dealing with seasonal affective disorder.

According to the Mayo Clinic seasonal affective disorder (SAD) “is a type of depression that’s related to changes in seasons — SAD begins and ends at about the same times every year……symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody.” It is believed to be caused mostly by reduced exposure to sunlight.

FamilyDoctor.org notes that “between 4% and 6% of people in the United States suffer from SAD. Another 10% to 20% may experience a mild form of winter-onset SAD. SAD is more common in women than in men and winter-onset SAD is more common in northern regions, where the winter season is typically longer and harsher.” I think that risk is exacerbated in cloudy climates like the Pacific NW.

Even if you don’t experience full-blown seasonal affective disorder, if you live in the upper half of the continental US, I’d guess you deal with some winter blues. Here are some tools that have been really helpful to me in fighting those blues. I think they can be useful to anyone wanting a little more pep in their step during the long winter months:

Exercise – Exercise is important all year long for many of reasons. Besides the obvious physical benefits, it has been proved to reduce stress, ward off anxiety and feelings of depression, boost self-esteem, improve sleep and boost energy levels. I think it’s even more important in winter when many of us are more susceptible to feeling down and experiencing low energy.

Get Outside – In many parts of the country going outside during winter isn’t very enticing. It can be cold, wet and plain uncomfortable. But I’ve discovered that even a little time outside, even if it is cloudy, makes me feel better. During warmer, sunnier months it is easier and more natural to spend time outdoors so we’re automatically getting the benefits of being in the fresh air and natural light. In winter we have to be more intentional to get out but it really only takes bundling up a little to make it much more comfortable. Even better, we can exercise outside and get double the benefits.

Be Social – Sometimes during the dark of winter for me it’s tempting just to hang out at home and hunker down. That’s good for a while but prolonged isolation is a recipe for feeling down, even for introverts. Once again during lighter months it is more enticing and easier to get out, but it is just as important during the winter. Research shows that social connections and community are critical to our well-being so we can’t give up on that during the winter even if it takes a little more work.

Take Vitamin D Supplements – Since most of us get the majority of our vitamin D from the sun it is natural to develop a vitamin D deficiency during the darker days of winter. According to Psychology Today, “several studies have suggested that the symptoms of SAD may be due to changing levels of vitamin D3 , which may affect serotonin levels in the brain.” Serotonin is a neurotransmitter that is critical to mood regulation and low levels of it are linked to depression. Taking a supplement to help boost levels of vitamin D can offset these negative effects and improve our mood. People who work indoors can show low vitamin D levels even during summer so in reality, many of us would probably benefit from extra vitamin D all year long.

Light box – In researching treatments for SAD, I learned that one of the most common is using a light box. I asked my doctor about getting one and he suggested a medical grade model which is really bright. I sit in front of it for about 15-20 min. each day while eating breakfast and it has made a big difference. People with mild winter blues probably don’t need such a powerful light but there are smaller, consumer grade models available that would help still help.

This probably goes without saying, but if you’re experiencing many of the symptoms that I’ve described, especially for a prolonged period of time, it’s a good idea to see a doctor. They can help properly diagnose you and recommend treatments that will be most effective to your situation.

If you experience any level of winter blues I hope you’ll give at least a couple of these tips a try. Putting them to use has greatly improved my winters and I’m confident it will do the same for you. Here’s to a happier rest of winter for all of us!

I’m a pretty idealistic person. I usually have lots of dreams and hopes for my life but often struggle to know how to get from here to that distant imagined outcome down the road. I’ve experienced this in all areas of life – in my career, my relationships, my hobbies, etc. All too often the gap between a dream and the reality of the current situation seems too vast and instead of venturing down the road in the direction of my dreams, I end up paralyzed and doing nothing.

As I’ve reflected on this tendency I think it is caused by fear of the unknown. It can be really scary to step out not knowing how a given situation will turn out. What will people think if I take this risk? What if I get embarrassed? What if I make the wrong decision? The what if’s can go on forever.

Recently I heard some excellent advice for what to do when we find ourselves in these situations. It comes from one of my favorite blogger/pod casters, Michael Hyatt. I’ve heard similar advice in the past but I really like the way he frames it. Michael says when we feel stuck and don’t know what to do we just need to take the next best step.

It’s simple yet profound advice. While we may not be able to see all of the steps to our long-term goal, most of us can probably identify at least one action that would move us in the right direction. Even if we’re not entirely sure what the next best step is, doing something is almost always better than doing nothing.

It is really tempting in these situations to think that our next step should be really big or drastic because we want to move far down the road. That line of thinking is often what keeps us stuck because those types of moves can be pretty intimidating. Instead the next best step is often really small. Say you’re goal is to start your own business. It might be tempting to think your first step should something drastic like quitting your current job. In reality your next best step could be something really simple like checking a book out from the library on entrepreneurship.

I’ve heard for people that are severely depressed (one of the most profound experiences of being stuck I can think of) it is often a very small movement like cleaning the bathroom, or going out to coffee with a friend that can get them going in the right direction and begin their journey to recovery.

Don’t get me wrong, while this is really simple advice, I fully recognize that even the smallest steps can be really difficult and take great faith. It can be really scary to step out without knowing all of the following steps. When we feel really stuck and have been for a while, even one step can seem really difficult. I’ve been there and understand how challenging it can be. The good news is the first step is often the most difficult.

The key to the power of this advice is forward momentum. Even the smallest steps tend to build on themselves. Each successive one gets a little easier and before we know it we’re doing things and going places we never thought we could. Also, while our temptation is often to wait until we see the whole picture to start; forward momentum usually reveals the picture. As Michael said in a recent blog post, “People don’t want to commit until they have clarity, but clarity comes with movement.” We have to keep moving.

Like most subjects I’ve posted about, this is a lesson I’m still learning. I’m starting to believe this is how God wants us to live because it forces us to rely on him. It wouldn’t take any faith if we had the whole picture ahead of time. I think God honors our faith by meeting us in these small yet frightening steps. He strengthens us and reveals his plan along the way as we walk together in faith with him.

If you’re feeling stuck I hope you can find the courage to just take one small positive step forward today. It could be the beginning of a life-changing journey.

I’m pretty bad at celebrating accomplishments and being thankful for what goes well. Instead, once I accomplish a goal or take care of a responsibility I tend to quickly move to working on the next one without much thought on what I’ve accomplished. Also, when I look back on my performance, whether it is at work, or in my personal life, I tend to be pretty self-critical. I always know what I want to do better but rarely take the time to acknowledge what I’ve done well.

I already have a list of goals for 2016 but haven’t really taken the time to consider what I could be celebrating from 2015 –  what I accomplished, what went well and what I can be grateful for. I’m learning about the importance of reflection and celebration for our personal well being and about how it can help motivate us to accomplish future goals. So this post is my effort to write down just a few things that I’m celebrating and am grateful for from this year. I hope maybe it inspires you to do the same.

• Started a meditation practice that has been really helpful
• Read the Bible more regularly
• Helped recruit a record number of students from Hawaii to George Fox
• Applied to be a host on a travel TV show
• Kim and I invested in our relationship and celebrated 14 years of marriage
• Played drums on the worship team at church about once a month and continued to improve as a musician
• Surfed the North Shore of Oahu
• Made it through a very busy spring and summer at work with lots of events and without a full staff
• I have an awesome family
• Hired two awesome new employees
• Started blogging
• Invested in my boys in many different ways

  

• Went on lots of adventures with my boys
• Got to explore new parts of Oregon this summer
• Invested in the lives of college students
• Built new friendships and invested in old ones
• Went on a class field trip with both Eli and Calum
• Helped Calum start Cub Scouts
• Had an awesome long weekend at the beach with family in June
• Helped recruit, hire and build another awesome University Ambassadors group
• Visited 40 high schools to give presentations about George Fox
• Exercised pretty regularly and stayed in decent shape
• My mom is healthy
• Got to go to some awesome concerts
• Got to go to a university of Oregon football game
• I work with an awesome team of people at a great institution
• Got to go sledding on Mt. Hood

Each year has its ups and downs, its victories and defeats. I know some of us have had some pretty crippling defeats this year and I don’t want to diminish the impact of those.

It can be really important to grieve those but hopefully eventually we can get to the point of finding some things to celebrate even if it has been a hard year. Sometimes we have to look hard but I believe there’s always something. Being able to recognize and celebrate those will help us as we go into the New Year. Hopefully we can take even a few minutes as the calendar turns into next year to find those bright spots and carry them forward as inspiration for what’s to come.

Note: The pictures in this post are of just a few of the people I’m so grateful to have in my life.

The last couple weeks, I’ve gotten to do something that rejuvenates and fills me up in a way that few activities do. I’ve gone to two concerts. Music is a huge passion of mine, both listening to it and playing it, and getting to see my favorite bands live combines some of the best elements to create pretty epic experiences.

While I used to go to lots of concerts, like many of my other favorite pastimes, as I’ve grown into adulthood it has taken a back seat. It is as if the responsibilities of life have slowly pushed these activities into the corner while I focus on more “important” matters.

The thing is I’m learning that I can’t afford NOT to take time for fun and play. Each time I do something I enjoy I feel more filled up and alive and I’m more equipped to deal with my responsibilities. I’ve had to learn this the hard way. There was a time a few years ago where I was so consumed with work and responsibilities that I didn’t even know what I liked to do for fun anymore. In short, I was depressed. At that time I was in counseling and one of the biggest things my therapist encouraged me to do what start to cultivate fun in my life again. She talked about “acting as if” and doing things I used to enjoy even if they didn’t sound fun at first. That’s what I did and slowly I started to reconnect with my passions, which was one of the keys to getting out of depression.

There’s plenty of research that supports my experience. In her wonderful book The Gifts of Imperfection, Brene Brown cites the research of psychiatrist Dr. Stuart Brown on the importance of fun and play even for adults. “Brown explains that play shapes our brain, helps us foster empathy, helps us navigate complex social groups and is at the core of creativity and innovation.” He also notes that, “The opposite of play is not work – the opposite of play is depression. Respecting our biologically programmed need for play can transform work. It can bring back excitement and newness to our job. Play helps us deal with difficulties, provides a sense of expansiveness, promotes mastery of our craft, and is an essential part of the creative process. Most important, true play that comes from our own inner needs and desires is the only path to finding lasting joy and satisfaction in our work. In the long run, work does not work without play.”

In his book, Shave 10 Hours off Your Workweek, Michael Hyatt talks about the dangers of overworking and the importance of creating margin in our lives, which includes time for fun and play. He says, “Many of us have tried to push excessive hours for months and years at a time. Is it any wonder we’re burned out? One nine-year study of financial workers found that long hours essentially ruined them. They ‘started to break down in their fourth year on the job. They suffered from depression, anxiety, and immune-system problems, and performance reviews showed that their creativity and judgement declined.’”

As you can see, fun is actually serious business and we cannot afford to put it on the back burner. I still don’t spend enough time having fun and I have to come back to that point of realization from time to time. That’s why I’m prioritizing it in 2016. For your sake and those around you, I hope you’ll join me.

I know I’ve written a lot about my time in Hawaii lately but I always learn so much while I’m there so there’s a lot to share. On my most recent trip I fulfilled a life-long dream of surfing on the North Shore of Oahu.

Because of the concentration of great surf spots, consistent big ocean swells during the winter and the warm tropical climate, the North Shore is really the ideal surf location. Most of the world’s elite surfers go there to prove themselves so it’s considered the mecca of surfing world and making a pilgrimage is a big deal for any surfer.

Don’t get me wrong, the day I surfed there the conditions were nothing like pictures you may have seen of the enormous waves that give the North Shore its reputation. If surfing in typical winter conditions is like running a marathon, this was much more like a jog in the park. But it was the North Shore and I was out there!

It was a big accomplishment, not only because I did something I’ve always wanted to do and tested myself in the same waters as the best surfers, but perhaps more importantly, because even though I love the ocean, I’m actually quite afraid of it.

I grew up going to the Oregon Coast and from a young age my parents wisely instilled in me a healthy fear of the ocean. We had rules about how far out we could go, about staying together, etc. Then in high school I had an experience that amplified that fear exponentially.

It was during spring break and I had been out surfing with some friends for a while when I tried to catch a wave and it went right under me. I tried to catch another and it passed by as well. That’s when I noticed I was actually being pulled out to sea. Panic quickly set in as I paddled as hard as I could towards shore only to get pulled further out. One of my worst nightmares was coming true and I was convinced I was going to die. After a few minutes of fighting I gave up out of exhaustion and just floated on my board. Luckily the current eventually pushed me back towards the waves and washed me in.

I didn’t realize it at the time but I was actually caught in a rip-current, a naturally occurring phenomena where the water pushed in by the waves escapes back out to sea. I’ve since learned how to get out of rip-currents and even use them to my advantage when trying to paddle out, but at the time the experience was real and terrifying.

After an event like that many people might stop going into the ocean all together and it would be totally understandable. I considered it, but for me the draw was too strong and I had to get back in. It took a while but slowly I was able to do it again.

Even today though, if I’m in the water and the conditions remind me of that day, panic can start to set in. It happened briefly as I paddled out on the North Shore. Because of the reputation of the place I was already a pretty nervous before I got in the water. As I got farther out that familiar cold feeling of fear started to creep in and I actually decided to paddle back in. Initially I wasn’t sure if I’d go back out, but as I sat on the beach staring out at the waves I realized how much I would regret if I didn’t face my fear. So I gave myself a pep talk and paddled back out, this time determined to only come back in under the power of a wave. The fear quickly subsided and I stayed in the water for over an hour catching several good waves and had a huge grin on my face the entire time.

I’m so glad I didn’t let fear get the best of me that day and rob me of an incredible memory. There have been so many other times that I’ve stayed on shore, either literally or figuratively, and I regret those missed opportunities.

When we face our fears we gain so much. It empowers and strengthens us for the future. The next time we face a tough situation we’re able to look back and say, “I did that, so I know I can do this!” For those of us that are Christians, it forces us to rely on God and get to see him work. We also learn that what were afraid of wasn’t as nearly bad as we thought it would be and we get an huge sense of accomplishment!

Of course the opposite is true and we can push ourselves too far into what I think of as the danger zone. There are certain surfing conditions that would put me back there and potentially be traumatic. That’s not the goal. The goal is to push just far enough outside our comfort zone to where we’re challenged and to where growth can occur.

So here’s to getting out there, to pushing past our fears and trying something new; to challenging ourselves and giving ourselves to chance to experience something great!

I realize it could seem a little predictable to write a post about gratitude the week of Thanksgiving. But the subject has been on my mind lately, mostly because I’m not very good at it.

Like I’ve mentioned in past posts, my mind can easily get caught up in negative thinking and worry. I’ve discovered that trying to focus on gratitude helps me combat that tendency as well improve my life in other ways. I’m convinced it will do the same for anyone who works at it.

My gratitude practice started a couple of months ago. I was going through a guided meditation series that focused on gratitude and one of the exercises involved writing down three things that you’re grateful for at the end of each day. I know it sounds really simple but it is really a powerful exercise. I haven’t been perfect at it but over the last couple of months it has become pretty regular practice and has made a positive impact on my life in  several ways.

Almost immediately I noticed myself physically feeling better. Worry and negativity don’t usually feel good but gratitude does. I don’t think they can exist at the same time, so by focusing on what we’re thankful for, we’re replacing bad physical feelings with good ones.

My mind feels more clear and alert. Negative thoughts tend to clutter our minds and bring us down but gratitude has a way of pushing that clutter away and bringing clarity. 90% of what we’re worried about or thinking negatively about isn’t true. So in essence when we focus on gratitude we are replacing lies with truth. That is bound to bring life into focus and help us pay attention to what it most important.

My perspective has changed. I have become more aware of how much time I used to spend entertaining negative thoughts. The more we focus on gratitude the more we’re aware when negativity creeps in and it becomes less of a habit to entertain it. I’ve also started to realized that in any situation we have the  choice of whether to focus on the positive or negative. I believe both options exist in most circumstances. I’ll be honest, there have been days where I didn’t think there was much to be grateful for and I didn’t want to try and come up with anything. But I’ve discovered there is always something and often it is the smallest and simplest things that come to mind first.

I now have a repository of gratitude to refer to when negativity creeps up and I’m tempted to focus on the down side of a situation. Looking at my gratitude list I realize how much I have to be thankful for and how much evidence I have that is contrary to many of the things I worry about.

Most importantly, gratitude has spilled over into other parts of my day and I find myself noticing things to be grateful for even when I’m not thinking about it. Weather it is just walking down the street and noticing the beauty in nature or finding the positive in a situation where in the past my immediate reaction my have been to focus on the negative. By practicing, gratitude has become a more natural part of my everyday experience.

This is just my story but I believe that anyone can benefit from a little more gratitude in their life. It may not be easy at first but with a little practice it makes a  big difference.

It comes down to a genuine care for people and for putting others and the needs of the greater community first. But it goes even deeper than that or what I can accurately articulate. I encourage you to visit the following link to learn more: http://www.to-hawaii.com/aloha.php

If you travel to Hawaii and don’t take the time to get to know some local people, you’re missing the best part of the experience as well as the real Hawaii. The Spirit of Aloha is a gift that us mainlanders can receive and bring back to share with those in our community and continue to spread the blessing.

Sprinkled in this post are pictures of just a few of the friends from Hawaii that I’m so blessed to know.

A couple of weeks ago, I shared how I’ve struggled with stress and anxiety quite a bit but have also experienced a lot of healing in that area. Unfortunately, that doesn’t mean worry doesn’t still flare up in my mind once in a while. I’m not talking about the fleeting worrisome thought here and there. I’m talking about worry that can occupy lots of time and attention. Last week was one of those times. Usually, when this happens, my immediate reaction is to either fight it, panic, get frustrated with myself, or a combination of all three.

At times in the past I’ve experienced anxiety that has been quite debilitating. The thought that I might slip back there is pretty frightening. The frustration comes because of how far I’ve come and how quickly, and seemingly out of nowhere, I can slip backwards.

I think stress flared up last week because I was preparing for a two-week business trip. But I’ve taken this trip probably 10 times. I should be used to it and shouldn’t be stressed getting ready, right? On top of that, I’m going to Hawaii. It should be totally blissful, right? I shouldn’t experience stress in one of most relaxing places on earth, right? At least that’s what I’ve been telling myself.

All of those thoughts just serve to compound the stress and make me feel even worse. In fact, they are much worse than what initially made me stressed. They obviously represent unrealistic expectations. When I step back and get some perspective for a minute I remember that it is totally normal to experience some stress and anxiety from time to time. It can even be helpful. It is our body’s natural way of getting us ready for a challenge. Just because I’m experiencing a little anxiety doesn’t mean I’ll end up where I was years ago. I’ve grown too much for that to happen and I’m so much better equipped to deal with it than I was back then. Also, it is completely natural to get a little tense when getting ready for a long, busy trip, with all of the details that need to be arranged and planning that needs to be done, even if it is to a paradise like Hawaii.

In that place of perspective, I’m reminded I need to extend myself some grace. We all have our struggles and no matter what they are, it is going to be tougher at certain times than others to deal with them. One day it might be smooth sailing, then the next we find out selves in the middle of a torrential storm. Our personal challenges have a way of acting up like that. By not blaming ourselves and showing ourselves some compassion we can really reduce the amount of pain we experience and get ourselves back on track more quickly.

I’m convinced that no matter what our situation or personal struggle, we all could benefit from cutting ourselves some slack. Most of us probably find it fairly easy to extend grace to others but have much more trouble doing the same for ourselves. I know that is true for me. My internal dialogue can be pretty self-berating. I know from talking to others, many people experience the same thing. I wonder how many of us would talk to a friend or a loved one the way we often talk to ourselves. I’m guessing not many of us. So, why don’t we offer ourselves the same grace?

As I go into this trip I’m resolved to be more gracious with myself. I’m going to gently and patiently employ some practices I’ve learned to help reduce stress and anxiety. I’ll remember how much I actually love working in Hawaii and how blessed I am to have this opportunity. I’ll be reciting some of my favorite bible verses that act as a soothing balm when I’m worried (see below). And last, but certainly not least, I’ll to do my best to trust God and try to be in each moment knowing that he’ll take care of it, as well as the next one and all the ones that follow.

Philippians 4:19 (NLT) And this same God who takes care of me will supply all your needs from his glorious riches, which have been given to us in Christ Jesus.

Zechariah 4:6 (NLT) Then he said to me, “This is what the Lord says to Zerubbabel: It is not by force nor by strength, but by my Spirit, says the Lord of Heaven’s Armies.”

2 Timothy 1:7 (NKJV) For God has not given us a spirit of fear, but of power and of love and of a sound mind.