Spiritually Fit Today

How to Set Limits Without Starting a War

Welcome to Spiritually Fit Today with Arnie Cole and guest Dr. Dale Michels. In this episode they discuss children, grandchildren, and screen time through the lens of Romans 12:2 — "do not conform but be transformed by the renewing of your mind." Practical guidance includes modeling healthy device use, setting and enforcing consistent limits (with timers), knowing what kids are watching, filling the screen-time void with alternatives (games, Legos, outdoor play, ice cream or kite time), and partnering across generations so parents and grandparents hold the same boundaries. The program closes with a call to invest in one young person’s life and a prayer for protection and renewal of the next generation.Action steps using the 4 R words:- Read: Spend a few minutes daily reading Scripture together (Romans 12:2 is central; children’s Bible story reading is recommended for younger kids). - Reflect: Ask simple questions—What patterns of the world are we imitating? What content shapes our thoughts and feelings? Where can we replace screen habits with healthier rhythms? - Respond: Pray briefly with the child or teen. Example prayer from the program: “Lord, we lift up the next generation to you. Protect their minds and hearts. Give wisdom to parents and grandparents. Captivate their hearts and renew their minds. In Jesus’ name, amen.” - Reveal: Demonstrate the truth by investing time—take a child for ice cream, fly a kite, play a game, read a Bible story together, or teach a new skill—and share what God is doing in your life with someone else.Need resources or to connect? Email Arnie Cole: arnie.cole@bttb.orgKeywords: screen time, grandchildren, Christian parenting, digital parenting, Romans 12:2, renewing of the mind, faith formation, children's Bible, family discipleship, Dr. Michels, Arnie ColeSubscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sft

The Algorithm Is Not Random (And It’s Rewiring You)

Welcome to Spiritually Fit Today — with Arnie Cole and guest Dr. Dale Michels. In this episode they explore “brain rot”: how constant scrolling and algorithm-driven content can overstimulate the mind, leave us restless or lonely, and undermine relationships. Grounded in Romans 12:2, the conversation explains why recognizing the problem matters, why retraining habits (not a quick pill) is usually the answer, and practical steps to reduce screen-driven anxiety. Dr. Michels and Arnie share behavioral strategies (limit availability, use your phone for tasks then stop), the 10-question self-check (email arnie.cole@bttb.org to request it), and a simple spiritual reset practice called the one‑one‑one‑three exercise: one minute prayer, one minute of thanks for three blessings.4 R action plan- Read: Read Romans 12:2. Let the call to transformation shape how you use your time and attention. - Reflect: Ask yourself — When do I reach for my phone? How does scrolling affect my mood and relationships? What small habit could I change today? - Respond: Pray briefly and honestly. Example: “Lord, help me turn off the noise and renew my mind. Give me self-control and peace as I replace scrolling with what builds life. Amen.” - Reveal: Demonstrate the truth by inviting someone to try a short device-free practice with you (a shared 10-minute device-free walk, a one-week no-scroll challenge, or practicing the one-one-one-three exercise together) and share what changed.Want the self-check? Email arnie.cole@bttb.org for the 10-question survey to see where you stand and get practical next steps.Keywords: Spiritually Fit Today, Arnie Cole, Dale Michels, Romans 12:2, brain rot, social media addiction, screen time, digital detox, neuroplasticity, spiritual renewal, prayer exercise, one-one-one-three, Christian podcast, mental health, spiritual disciplinesSubscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sft

Dopamine, Addiction, and Your Phone

Welcome to Spiritually Fit Today with Arnie Cole and guest Dr. Dale Michels. Today’s message explores the “brain drain” of endless short videos, practical steps to reduce screen-driven instant gratification, and how Scripture guides us back to lasting focus and faithfulness.Memory verse: Romans 12:2 — “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing, and perfect will.”Put the 4 R’s into practice:- Read: Read Romans 12:2 slowly. Try reading in a physical Bible if you normally read on your phone.- Reflect: Ask: Where is my attention going? Which habits feed instant gratification? How might God be inviting me to slow down and listen?- Respond: Short prayer — Lord, this world is loud and pulls our attention every way. We admit we’ve allowed our minds to be scattered. Help us be still and know you are God. Restore our ability to hear your voice and renew our minds so we notice what matters most. In Jesus’ name, Amen.- Reveal: Demonstrate the truth by sharing the verse or your 5-minute distraction-free experience with someone, inviting a friend or family member to a device-free meal, or modeling putting your phone away during conversation.Focus drill: Find a quiet spot today and spend five minutes in distraction-free prayer or Bible reading. If you read the Bible on your phone, try dusting off a printed Bible for this practice.Contact: arnie.cole@bttb.orgKeywords: Spiritually Fit Today, Arnie Cole, Dale Michels, Romans 12:2, renew your mind, reduce screen time, digital discipleship, Bible reading, Christian podcast, prayer, focus, spiritual formation, meditation, distraction-free, device-free practiceSubscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sft
 
 

“Brain Rot” Is Real—Here’s How to Renew Your Mind

Welcome to Spiritually Fit Today with Arnie Cole and Dale Michels. In this episode we explore “brain rot” — the foggy, depleted attention that comes from excessive screen time — and how God calls us to be transformed by the renewing of our minds. Dr. Michels explains the brain chemistry behind overstimulation, attention loss, and how habits rewire us, while Arnie offers practical spiritual steps to retrain attention and reconnect with Scripture and others.4R Action Steps- Read: Read the verse quoted in the episode (“Do not conform… be transformed by the renewing of your mind”) slowly and then read one short passage (a Psalm or a Gospel paragraph) aloud.- Reflect: Ask: Which digital habit is draining my attention? Spend 5 minutes journaling what changes would help you focus on God’s Word.- Respond (short prayer): Heavenly Father, forgive our hurried, distracted minds. Help us pause, unplug, and renew our minds by Your truth. Give us courage to replace frantic scrolling with time in Your Word. Amen.- Reveal: Share one insight from today with a friend or family member and invite them to join you in a small screen-free practice (5–60 minutes) this week.Connect: arnie.cole@bttb.orgKeywords: brain rot, screen time, renew your mind, renewing the mind, Christian podcast, Spiritually Fit Today, Arnie Cole, Dale Michels, faith and technology, digital discipleship, Bible study, spiritual formation, attention span, Christian mental healthSubscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sft

Burned Out? You’re Probably Skipping This Discipline

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and guest Megan Fletcher. In this episode they explore rest as a spiritual discipline—Sabbath rhythm, silence and solitude, physical and spiritual renewal, and practical ways to let God refresh your life instead of treating rest as something earned. Memory verse: 1 Thessalonians 5:16–18 — "Rejoice always, pray continually, give thanks in all circumstances; for this is God's will for you in Christ Jesus."Take action with the 4 R’s:- Read: Read 1 Thessalonians 5:16–18 and Genesis 2 to remember rest as part of God's design. - Reflect: Ask: What refreshes my soul? Where am I trying to earn rest instead of receiving it? How can I invite God into my next rest period? - Respond (short prayer): Lord, help me stop striving and receive your rest. Guide my rhythms so my body, mind, and heart are renewed and I live from your presence. Amen. - Reveal: Demonstrate this truth by scheduling an intentional half-day of rest with God (silence, Scripture, prayer), inviting a friend to practice a simple Sabbath with you, or sharing one insight from your prayer journal with someone this week.Share this episode with someone who needs rest. Contact Arnie Cole: arnie.cole@bttb.orgKeywords: Spiritually Fit Today, Arnie Cole, Megan Fletcher, rest, Sabbath, spiritual disciplines, Christian podcast, prayer, silence and solitude, sabbatical, Bible study, spiritual rest, discipleship, Christian living, 1 Thessalonians 5:16-18

Why Fasting Exposes What Really Feeds You

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and Megan Fletcher. In this episode Megan (FCA missionary coach) shares her first-hand experience with fasting—how a weekly 24-hour fast, prayer walks, accountability, and focusing on Scripture have helped her hunger for God rather than for temporary comforts. She also explains practical alternatives (fasting from social media or a favorite habit), cautions about season-of-life limits, and the heart of fasting: creating space for Christ, not seeking approval.4 R action steps- Read: Read 1 Thessalonians 5:16–18 slowly (and consider Matthew 5:6 and John 6). Pay attention to words like rejoice, pray, and give thanks.- Reflect: Ask: What do I turn to for quick comfort? Where can I intentionally make space for God this week? Who could join me for accountability?- Respond: Brief prayer — Heavenly Father, you are the delight of our lives. Help us focus our thoughts on you, give us strength as we fast, and draw us closer to you. Amen.- Reveal: Choose a practical fast (half day, full day, or a technology fast), do it with a friend, take a prayer walk, then share what God taught you with someone else.Questions or feedback: arnie.cole@bttb.orgKeywords: Spiritually Fit Today, Christian podcast, fasting, spiritual disciplines, prayer, Bible study, 1 Thessalonians 5:16-18, Matthew 5:6, John 6, Megan Fletcher, Arnie Cole, devotional, Christian living, fasting from social media

Even Atheists Pray. So What's the Difference?

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and Megan Fletcher. In this episode, Arnie and Megan dive into prayer as a spiritual discipline, exploring what makes Christian prayer distinct, why nearly everyone prays yet many struggle to stay consistent, and how prayer is meant to shape relationship rather than function like a transaction. From a coach’s perspective, Megan unpacks practical, approachable ways to pray without pressure or legalism, including the ACTS prayer model and simple rhythms that fit naturally into everyday life. The conversation highlights how prayer postures our hearts, deepens trust in God’s will, and helps believers stay spiritually focused in both struggles and successes.4 R Action StepsRead — Read 1 Thessalonians 5:16–18. Notice the call to rejoice, pray continually, and give thanks in all circumstances.Reflect — Ask yourself: Who am I praying to? What does my prayer life reveal about my heart posture and trust in God?Respond — Pray honestly and simply. Example: “Father, thank you for inviting me into relationship with you. Teach me to pray with humility, trust, and gratitude. Help me seek you, not just answers. Amen.”Reveal — Share one insight about prayer with someone this week. Encourage a friend, teammate, or family member by praying with them or showing how prayer can fit naturally into daily routines.Soul pump assignment: Start a prayer journal. Keep it simple, stay consistent, and use it to track both your prayers and God’s faithfulness over time.Questions or feedback: arnie.cole@bttb.orgKeywords: prayer, spiritual disciplines, Christian prayer, ACTS prayer model, prayer journal, faith, Christian podcast, Spiritually Fit Today, Arnie Cole, Megan Fletcher, spiritual formation, prayer habits, Christian coaching, daily prayer, read reflect respond reveal

The Bible: Rulebook or Relationship?

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and guest Megan Fletcher. In this episode they explore the Bible as the living, life-shaping Word of God, discuss spiritual disciplines from a coach’s perspective, the importance of daily consistency over occasional intensity, the role of the Holy Spirit, and practical steps to make Scripture part of your everyday life. Research discussed highlights how regular Bible engagement correlates with meaningful life differences; practical coaching tips show how even one verse a day can be powerful.4 R Action StepsRead — Spend time in Scripture daily. Experts often recommend starting in the Gospel of John or Ephesians; even one verse chewed on all day counts.Reflect — Ask these questions as you read: Who is God here? What does this teach me about Jesus? What does this say about me and my identity?Respond — Pray briefly from what you read. Example: “Lord, thank you for your living Word. Help me hear, trust, and live what you say today. Amen.”Reveal — Share what you learned with someone: text a verse and a short insight, invite a friend to read John with you, or demonstrate the truth through a specific act of love or service.Soul pump assignment: Get into the Bible daily.Questions or feedback: arnie.cole@bttb.orgKeywords: Bible, daily Bible reading, spiritual disciplines, Scripture study, Holy Spirit, spiritual formation, Christian podcast, faith, devotionals, Christian coaching, Arnie Cole, Megan Fletcher, Bible study tips, read reflect respond reveal

Why Spiritual Consistency Beats Intensity Every Time

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today. Hosted by Arnie Cole with guest Megan Fletcher, this episode explores what a spiritual discipline is, how spiritual training relates to athletic training, and why consistency (trusting your training) matters more than occasional intensity. Megan, who works with the Fellowship of Christian Athletes at the University of Nebraska, shares practical disciplines—time in the Word, prayer, rest, and fasting—and how identity in Christ shapes sustainable spiritual growth.4 R Action Steps- Read: Read 1 Thessalonians 5:16–18 (Rejoice always; pray continually; give thanks in all circumstances).- Reflect: Ask: Which one command challenges me most? When have consistent small practices helped me grow spiritually? Where can I add a simple, daily discipline?- Respond (short prayer): Lord, thank you for your love. Help me choose one spiritual discipline this week—give me consistency to practice it and trust in your guidance. Amen.- Reveal: Share 1 Thessalonians 5:16–18 and your chosen discipline with one friend, teammate, or coach; invite them to try it with you and pray together.Contact: arnie.cole@bttb.orgKeywords: spiritual disciplines, Christian podcast, discipleship, faith and sports, Fellowship of Christian Athletes, prayer, Bible study, 1 Thessalonians 5:16-18, Megan Fletcher, Arnie Cole, spiritual formation, consistency over intensity, trust your training

What If You’re Not Supposed to Fight Worry Alone?

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and guest Dr. Rob Rhodes. In this episode they address persistent worry and anxiety, center on Philippians 4:6–7, and offer a practical, faith-forward “prescription” that blends spiritual practices, community support, counseling/medical help when needed, and everyday habits (sleep, exercise, nutrition). Learn simple tools to pause, pray, claim God’s peace, and set up regular check-ins with trusted helpers so worry doesn’t keep returning.4 R Action Steps- Read: Read Philippians 4:6–7.- Reflect: When anxiety rises, pause and recall a calming memory or a favorite Bible passage; list three things you’re grateful for; ask, “What can I hand to God right now?”- Respond (short prayer): Lord, I give you my worry. Fill me with your peace that guards my heart and mind. Help me trust and take the next right step. Amen.- Reveal: Share Philippians 4:6–7 and one practical step you used with a friend, pastor, or counselor this week; offer to pray together or encourage scheduled check-ins for ongoing support.For resources or questions, contact Arnie Cole: arnie.cole@bttb.orgIf this encouraged you, share it with someone who needs hope and subscribe for daily episodes.Keywords: worry, anxiety, Philippians 4:6-7, Christian podcast, spiritual fitness, Arnie Cole, Rob Rhodes, prayer, Christian counseling, mental health, faith and anxiety, peace that passes understanding, biblical encouragement, cognitive behavioral therapy, pastoral care