Moving from Stress to Excellence

Outline: The Path to Scriptural Excellence

• The Single-Task Anchor (Tamim): Use Psalm 46:10 to stay "still" and present. When your mind wanders to future "what-ifs," pull it back to the physical sensation of your current task.

• The 4-2-6 Provision Reset (Teleios): Use Romans 8:32 and Galatians 5:22-23 to breathe through stress. The long exhale signals to your body that you are safe in God’s hands.

• The Label & Release Method (Katartizo): Use Romans 8:28 and Philippians 4:8 to stop overthinking. Label the anxious thought, then pivot your mind back to what is "praiseworthy" and "excellent."

#1. The Anchor of the Present Moment

Anxiety usually happens when our minds live in the "future" (worrying about what might happen) or the "past" (regretting what did). But God calls us to a state of Tamim—being "whole" and "sound" right where we are. To be excellent in your work, you must be fully present in your work. We do this through Single-Task Anchoring: If you are writing, feel the pen. If you are walking, feel your feet on the ground.

As Psalm 46:10 (NLT) says:

"Be still, and know that I am God!"

When we are still and focused on the "now," we stop trying to play God by controlling the future. We trust that because He is God, we can afford to focus on the one task He has put in our hands right now.

• Supportive Scripture: "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." (Philippians 4:8, NLT)

• Motivational Question: What is one "future worry" that usually pulls your focus away from the task at hand, and how would "watching your hands" help you trust God more in that moment?

#2. The Breath of Peace and Provision

When we feel rushed or anxious, our bodies go into "fight-or-flight" mode. This stops us from reaching Teleios—that state of maturity and "full-grown" calm. We can use our breathing as a tool. Simply take an intentional deep inhalation, pause, then exhale. This breathing reset is a great physical way to be calm and anchored in remembering God’s provision. Every breath is a gift from Him.

Romans 8:32 (NLT) reminds us of His total provision:

"Since he did not spare even his own Son but gave him up for us all, won’t he also give us everything else?"

If God provided the ultimate gift of His Son, we can trust Him with our next breath and our next hour. A long exhale (for up to 6 seconds) is a physical "amen," signaling to your brain that you are safe in His hands. A big tip that has helped me a lot is that as you exhale, you can focus on the fruit of the Holy Spirit listed below.

• Supportive Scripture: "But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control." (Galatians 5:22-23, NLT)

• Motivational Question: During your busiest part of the day, what "task switch" could serve as your reminder to stop and take three long deep breaths to reset your peace?

#3. The "Release" into Purpose

Sometimes our minds get "looping" thoughts—doubts about our progress or perfectionism. Instead of fighting those thoughts, we Label them ("That's a thought") and Pivot back to the truth. This is how we practice Katartizo—letting God "mend" our broken focus. We don't have to be perfect because we know God is working everything together.

Romans 8:28 (NLT) promises:

"And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them."

Excellence is the "Release" technique in action. It’s saying, "I don't have to loop on this mistake, because God is mending it into my progress." We release the our imperfections and focus on the "gain" of His grace.

• Supportive Scripture: "Give all your worries and cares to God, for he cares about you." (1 Peter 5:7, NLT)

• Motivational Question: When you catch yourself "looping" on a mistake this week, what specific word or label can you use to remind yourself that God is already mending that situation for your good?

3 Practical Ways to Practice This Week

1. The "Morning Breath" Anchor: Spend the first 2 minutes of your day practicing some calm deep breathing while reciting Psalm 46:10 or focusing on the fruit of the Holy Spirit: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. This sets a tone of "calm presence" before the day's demands begin.

2. The "Task-Switch" Reset: Every time you finish a task (like hanging up a phone call or finishing a meal), perform 1-3 slow deep breaths and say, "God is working this for my good" (Romans 8:28). This prevents stress from "stacking" throughout the day.

3. The "Hands-On" Mindfulness: Pick one chore this week (like washing dishes or driving) and commit to the Single-Task Anchor. If your mind jumps to a worry, look at your hands and say, "In this moment, I am just doing this," focusing on the "excellent" details of the present.

Lexical Study Notes from Biblestudytools.com

• Teleios (Greek): Maturity; reaching the intended end/goal. Not "flawless," but "full-grown."

• Tamim (Hebrew): Wholeness, integrity, or being "unimpaired." Like a solid foundation.

• Katartizo (Greek): To mend, repair, or fully equip. The process of being made ready for use.

• Shalam (Hebrew): To be in a covenant of peace; to make good or restore.