Guarding Your Heart: Protecting Your Spiritual Health Amidst Distractions

Growing up as a military brat, I was always taught the importance of hard work and ambition by “The Colonel”—my father. Like many of us, I had dreams and goals that required immense focus. This was especially true for me as, at a very early age, I made the decision to start my own business. As life unfolded, the need to succeed became a driving force, so much so that I barely noticed the subtle distractions creeping into my daily life. I would tell myself that working from dawn to dusk, checking emails late at night or constantly scrolling through my phone was necessary to stay informed and connected. What I didn’t realize at first was how these habits were shaping my heart.

I found myself financially successful but spiritually drained, even disconnected. I realized that the hours spent on work and entertainment were taking away from the peace and depth I used to feel when I spent time with God and with my family. The more I looked at my priorities, the clearer it became: I wasn’t guarding my heart, and it was showing in my life and relationships. That’s when God stepped in. He gave me a front row seat in living through the disintegration of my business of 30 + years. As jarring as the experience was, it was clear that God was directly challenging me to take a step back and reevaluate what I had allowed to shape my heart.

After a truly disorienting season I began to ask myself, What was I filling my heart with? What was stealing my attention, and was it worth the spiritual cost? Maybe you’ve asked yourself similar questions or have had seasons where you felt pulled in too many directions, or felt empty in pursuit of a dream that never truly satisfied you. My realization was that God gave me the most precious gift imaginable— a God-sized do over. He had given me a spiritual perspective that I never would have seen on my own. I now had an opportunity to shift my priorities, eliminate distractions, and heal my heart which I had left completely unprotected. With a clear head and a cleansed heart, It finally dawned on me.—True joy doesn’t come from building. True joy comes from serving. And that’s when my priorities shifted.

Here are some practical steps I took to shift my priorities and remove distractions that were affecting my spiritual health. I hope they will encourage you to do the same:

Intentional Time Blocking for God

I carved out specific times during my day that were non-negotiable, designated purely for connecting with God. This might be a morning meditation, a midday prayer break, or an evening time of reflection. Setting these blocks helped me treat my time with God as a priority rather than an afterthought.

Making Family Time THE Priority

I realized that one of the most meaningful ways to guard my heart was to prioritize quality time with my family. This wasn’t just about being present physically, but being engaged and connected and most importantly, finding ways I could serve them. These moments reminded me of what truly mattered and helped me resist the pull of distractions that were constantly clamoring for my attention.

Creating a Daily Gratitude List

Each night before bed, I started to list three things I was grateful for that day. This practice shifted my heart from dwelling on what I hadn't achieved to recognizing God’s blessings. Philippians 4:8, which calls us to think on things that are true, noble, and praiseworthy, became a guide for this habit.

Mindful Consumption of Media

Instead of mindlessly scrolling through social media or binge-watching shows, I committed to choosing content that uplifted and inspired me. If I found certain media feeding negative thoughts or anxieties, I distanced myself from it. This helped prevent external messages from influencing my peace.

Implementing a “Pause and Pray” Approach

Whenever I felt overwhelmed by the urge to check my phone or attend to non-essential work, I paused for a moment and prayed. This simple act of stopping allowed me to refocus on God’s presence and remind myself why guarding my heart was crucial.

Engaging in Physical Activities That Invite Reflection

I took walks outside and used that time to pray or reflect on Scripture. Moving away from my usual environment and immersing myself in God’s creation allowed me to feel His peace and hear His voice more clearly. Psalm 46:10, “Be still, and know that I am God,” took on a new, profound meaning during these moments.

Building a “Yes and No” List

I wrote down activities I wanted to say yes to (e.g., attending a Bible study, spending uninterrupted time with family) and those I needed to say no to (e.g., extra work hours, excessive social media). This clear outline provided guidance when making daily decisions that protected my spiritual health.

Here are a few questions for you to reflect on:

  • Are there areas in your life that seem to crowd out time with God?

  • What small habit could you change today to prioritize your spiritual health?

  • When you think of your heart as the wellspring of life, how does that change the way you guard it?

This week, try to identify one distraction that tends to take too much of your focus. Replace it with a life-giving habit like reading a Psalm before bed or starting your morning in silent prayer. Write down what you notice after a few days—has your perspective shifted?

Guarding your heart is not a one-time act; it’s a daily commitment. And while it takes effort, the reward of a spiritually healthy heart is worth it. Take it from someone who’s walked this road: when you guard your heart, you guard your peace, your joy, and your closeness to God.

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Understanding The Holy Spirit: Living a Spirit-Filled Life.

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Surrendering Control: Learning to Let Go and Allow God To Lead Your Life.