And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you. ~ Philippians 4:8-9 New Living Translation (NLT)

THOUGHT FOR THE DAY: How are you doing today? 

I am doing mostly well considering the circumstances.  That is what I have been telling people lately.  Why might I be doing well today and another person is not? 

I can’t say for sure but one of the things that brings me peace is quiet time or meditation time.  To that end, you have heard me talk about the insight timer app that has 1000’s of meditations on it.  And I still recommend that.  (

This week I want to offer up one more tool you might find helpful and I will share another meditation I recorded this week as well.

The first thing that has helped along with regular meditation and prayer and listening to God is this app by John Eldridge.

It is pretty cool.  It has a one minute, three minute, five minute and ten minute pause in it.  It is a simple practice of giving everything over to God and asking him for more of him in your life.  There is also time for further reflection and listening during this time. 

I also created a little meditation as well. This meditation is done to a track called Everything’s a Cycle from Spencer Brown’s Album – Stream of Consciousness.  It reminded me of Ecclesiastes 3 which I read in this meditation.  Enjoy.  

Matt’s Motivational Meditation 2

Other than that I have been staying active and exercising when and where I can.  I have watched some pretty funny youtube videos from the Holderness family.  OMG, they are super funny.  This one here is Emily’s latest favorite.  And it is pretty funny as well about it being one week since they canceled school and how they are coping with it.   

One Week – Barenaked Ladies Parody

Lastly, I wanted to comment on Philippians quote of the day.  I feel what it is saying is when you fix your thoughts on the positive, worthy, and honorable things, then the God of peace will be with you.  So try that this week. 

What are you thankful for today?

1) I am thankful for my hands that can write this message.
2) I am thankful for my life and the gift of today. 
3) I am thankful for friends and family.
4) I am thankful for ways of keeping touch via Facebook, texting, and emails. 
5) I am thankful for this time to slow down a little.
6) I am thankful for laughter. 

May your life be filled with peace, laughter and love this week. 

From Coach Matt


1) Inner peace is like a clean and spacious room, empty of unnecessary, old, or broken stuff.  ~Remez Sasson
2) Don’t hope that events will turn out the way you want, welcome events in whichever way they happen: this is the path to peace.  ~ Epictetus
3) The answer lies within ourselves. If we can’t find peace and happiness there, it’s not going to come from the outside. ~Tenzin Palmo

Share the Matt’s Motivational Monday love:

1) Support Matt’s Motivational Monday here
2) Or share this post with a friend who might need some motivation or encouragement this day! 

Never doubt that a small group of thoughtful, committed citizens can change the world.


  “Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it’s the only thing that ever has.” ~ Margaret Mead

THOUGHT FOR THE DAY:  As I sit down and write, I don’t always know what to say.  Sometimes I look at quotes from other sources.  Sometimes I know what to write because a specific thing hit me that day or that week.  So as I sat down to write today this above quote came to mind.  You might or might not have ever heard of it before.  I think it rings true today.  I think it rings true during this time. 

They say that leaders are exposed during times of certainty.  They say that leaders are made in times of uncertainty.  They say that leaders are exposed during this time.  As I think of my little part of the universe that I lead, my family, my friends, my co-workers, I think the wisest thing to continue to say is be calm.  Remain calm.  

Your worry about the situation is not going to really change it.  In the Bible in Matthew 6:25 through 27 it says:

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

My wife went to the grocery store today and she said it was depressing.  There were fewer choices in food.  We might not have gotten everything we wanted but when I was unpacking the groceries I thought to myself, we have enough to eat for this week and probably the next.  We have enough toilet paper.  We have a nice house and nice neighbors.  I just think of all the things we do have.  

I think in some ways the world will never be the same.  This kind of thing has never happened in my lifetime.  And so there might be new leaders emerging during this time.  And so that’s why I picked the quote that I did.  

Be the change you want to see in this world.  

I had to change some things this week.  I am blessed to be able to be working at home.  I am blessed to still be active and ran several times this week.  I did a Coronavirus 5k and a Coronavirus 10k ha! I did two camp gladiator workouts as well.  I kind of miss interacting with others, but this too shall pass.  

I created this meditation also for you in case you need a little extra encouragement.

How are you doing this week? 
How are you doing this day? 
How are you doing this hour?  

You matter.  So comment below and let me know how things are going.  Wash your hands.  Prepare accordingly and enjoy the day.   


1) Today is a great day to be alive.
2) Today is a gift that I cherish.
3) Today I will choose to see the positive.
4) Today I will look for the good in this situation

Staying calm.


“When everything around you is crazy, it is ingenious to stay calm.”  ~Mehmet Murat ildan

THOUGHT FOR THE DAY:  You matter.  Your thoughts matter.  Your unique perspective on life, it matters.  Your feelings matter.  You are amazing.  Your unique set of gifts and talents matter.  You have value and you are enough just because you are alive and exist.  If you have breath, then you matter.  The Bible says that God knows every hair that is on your head.  God cares for you that much.   

Stay calm. 
Stay grounded. 
Stay healthy. 

Eat food that is healthy for you.
Enjoy this day.
Be thankful and care for your soul,

“Be still and know that I am God.” (Psalm 46:20).

It’s a lot of the same stuff I would recommend at any time of the year. 
TGIM!  I’m glad it’s Monday.  How about you? 

From Coach Matt


1) I will believe that God is in control.
2) I will believe that I matter.
3) I will believe that this too shall pass. 

Life itself is a big miracle.


“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” ― Albert Einstein

THOUGHT FOR THE DAY: Let’s live this day as if everything was a miracle.  The human body is a miracle.  The way our eyes see color is a miracle.  The fact that we have life and exist today is a miracle.  The sounds we hear with our ears are a miracle and the delicious food we can taste with our mouths is a miracle.  Every breath is a miracle.  A hug is a miracle.  Human touch is a miracle.  I could go on but you get the idea right? 

Here are some guided meditations on Insight Timer I have been enjoying. 

Affirmations For An Abundant Life – Noami Goodlet 

You Are the Beloved – Maria Gullo

So, on this amazing Monday, on this cherished gift of a Monday, let’s be kind to others.  Let’s see the miracles all around us every day.  I know life is a mix of good and bad and sometimes ugly.  Let’s choose to see the good in life.  And acknowledge the other stuff too.  Today is another amazing opportunity to change someone else’s life.  Today is a great day to lead others into the life you want to live by example.  Life is so short.  Let’s find time to meditate, to exercise, to take care of ourselves and our bodies and keep sharing the love to other people.  Let’s be the way-showers and the love-givers in this world.  Monday let’s do this day with joy!

And one final thought for the day from Brian Johnson via Optimize Me:

Today I want to focus on some wisdom from Robert Emmons (the world’s leading researcher on the science of gratitude) and his great book Gratitude Works!   He tells us: “I believe that gratitude is the best approach to life. When life is going well, it allows us to celebrate and magnify the goodness. When life is going badly, it provides a perspective by which we can view life in its entirety and not be overwhelmed by temporary experiences. And this is what grateful people do. They have learned to transform adversity into opportunity no matter what happens, to see existence itself as a gift.”   Gratitude.   When life is going well, it helps us AMPLIFY the awesome.   When life isn’t going so well, it helps us gain perspective to navigate the temporary adversity.   In all scenarios, it helps us “see existence itself as a gift.


1) I am open to miracles in my life
2) I am open to love
3) I am open to transformation

Be thankful for your body


“Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God?” (New Living Translation) ~ 1st Corinthians 6:19 from the Bible. 

THOUGHT FOR THE DAY: Happy Monday! How are you today?
Do you have plans to move your body today and get your steps in?
What is your favorite way to move your body?  

Moving your body helps you feel better. Just a five-minute break to get up and walk around does wonders.  Ten minutes is even better.  And then a focused time for a longer amount of exercise such as a walk or run or bike ride or lifting weights etc. is also essential to your physical and mental health.  Aim to move once an hour if you have a desk job. 

“Physical fitness, is of course, wonderful for our bodies, but the benefits it brings to our minds and spirits are also life-changing in all the best possible ways.  Once you find JOY in moving your amazing body, you will have more confidence in every single thing you ever do in your life. We were given our bodies, and they are a gift. It is our job to be conscious, loving stewards of our physical vessels.” ~ A paraphrased quote from my friend Danielle. 

I hope you can treat your body well today with proper sleep, proper exercise, and proper nutrition. 

May gratitude be your constant companion on your adventures and ups and downs in this life.  May you aim to feel your best as you go about this life.  May you live your best life by living your life with purpose and on purpose. 


You rock!
You are amazing!

From Coach Matt


1) I will move my body today in ways that feel good to me.  
2) I will drink plenty of water to keep my body hydrated.
3) I will be grateful for my amazing body.