5am; No Hype, Just Habit

Over the last few days, my social media feeds have been flooded with ads for something called The 5am Club – endorsed by a host of famous celebrities.
Curious, I explored further.
What’s the big deal?
The concept is a simple one: wake up at 5am, then spend 20 minutes exercising, 20 minutes in meditation, reflection or prayer, and 20 minutes learning something new in personal study.
Done and dusted by 6am, and you’re supposedly on the fast track to success, wisdom, and eternal youth (OK, maybe not the last one…).
But here’s the thing – I’ve basically been doing this for years.
In fact, I go for the deluxe version.
Two hours every morning.
No fanfare, no hashtags, no glossy book deal – just a quiet commitment to starting my day with purpose, movement, and meaning.
The benefits?
Increased productivity, improved health and well-being, enhanced self-awareness, and (perhaps best of all) a head start while the rest of the world hits snooze for the second or even third time.
So, to all those influencers and early risers out there just discovering the magic of a morning routine… welcome!
But as for me, I think I’ve been unknowingly running the 5am Club – Advanced Edition.
And guess what?
You don’t need celebrity endorsements when the results are clarity, discipline, and a morning filled with purpose.
See you at sunrise. 🙂

Lighter Hearts, Clearer Minds.

Real change doesn’t usually come all at once.
It comes like water, sometimes in a 𝒔𝒑𝒓𝒊𝒏𝒌𝒍𝒆..
A passing moment.
A small insight.
A gentle nudge of encouragement or an unexpected kindness.
Other times through full 𝒊𝒎𝒎𝒆𝒓𝒔𝒊𝒐𝒏.
Those deeper moments that may require repeated attempts but yet call us to change at a more profound level.
A courageous conversation.
A personal crisis.
A significant realisation.
Both matter.
A sprinkle might be a kind word, a thoughtful question, a moment of silence that invites reflection.
These are small, sacred touches, gentle reminders that growth is possible.
Immersion goes deeper.
It’s the honest heart to heart discussion, the shift in thinking, the willingness to step fully into discomfort and come out changed.
It’s not always easy, but it transforms.
In my coaching work and life, I’ve come to see my purpose this way:
To sprinkle hope.
To immerse in presence.
𝑻𝒐 𝒍𝒆𝒂𝒗𝒆 𝒉𝒆𝒂𝒓𝒕𝒔 𝒍𝒊𝒈𝒉𝒕𝒆𝒓 𝒂𝒏𝒅 𝒎𝒊𝒏𝒅𝒔 𝒄𝒍𝒆𝒂𝒓𝒆𝒓, 𝒘𝒉𝒆𝒓𝒆𝒗𝒆𝒓 𝑰 𝒈𝒐.
Whether coaching, mentoring, counselling, teaching, listening, or simply being there for someone, I offer what I can: a drop of trust, a wave of clarity, or even a simple whisper of encouragement.
A small adjustment in the way we think about something can bring great change in our thoughts and behaviours.
Change comes drop by drop and other times, it’s a plunge into something much deeper.
But it comes.
“By small and simple things are great things brought to pass.” – Alma 37:6
What are the sprinkles you offer to others?

Let Go and Grow

Some experiences in life are so deep, emotional and meaningful, that it can be difficult to let go and move on.
 
We find security and comfort in clinging to possessions, roles, titles, and identities.
 
Yet we all go through this process many times in our lives.
 
These things provide us with a sense of self worth, continuity and stability in a very unpredictable world.
 
Loosening our grip on them, or sometimes being forced to do so, can bring with it, uncertainty and fear.
 
I have learned that we are naturally wired to seek stability and familiarity.
 
Letting go can feel like losing a part of who we are.
 
And yet for many of us the unknown is frightening!
 
Life changes, people move on, titles shift.
 
As we’ve discovered recently, even the physical possessions we carefully store away (in our big loft – those things we forgot we even had) often lose their meaning over time.
 
And yet, we resist letting go because it forces us to confront the unknown.
 
One of life’s greatest lessons and one of my biggest challenges is learning to accept that relationships evolve.

Acceptance

 
Acceptance means acknowledging and valuing the significance of what you’re releasing, while also understanding and embracing the need to move ahead.
 
While we often imagine the people, we cherish will stay with us forever, the reality is that connections naturally shift, change and move on.
 
Embracing this truth, allows me to appreciate others much more deeply in the present moment, honour those seasons of our relationships, and gracefully welcome new connections when the time arrives to move on.
 
Letting go, isn’t about forgetting or dismissing the past, it’s about making space for what’s next.
 
When we loosen our grip, we open ourselves to growth, fresh opportunities, and deeper meaning in our lives.
 
Why not start small and let go of one thing, an old habit, a long-held expectation, or even a physical object you no longer need.
 
Notice how it feels.
 
Sometimes, releasing something minor can build the confidence to embrace bigger changes with greater ease.
 
In the end, letting go isn’t about loss, it’s about making room for something new.
 
What fears surface when you consider letting go?

Two Journeys, Two Spirits

This weekend, Monic and I travelled south, to the Bridgewater Hall in Manchester.
We journeyed down to enjoy a production of Rob Gardner’s Lamb of God.
For weeks now, I’ve watched several videos of the British Saints’ Symphony Choir and Orchestra rehearsing.
It certainly built a hi-level of expectation on our part, and we weren’t disappointed.
The “Lamb of God” is a powerful oratorio about the final days of Christ’s life from the last Supper through to His Resurrection.
Unlike other choral compositions, it combines orchestral arrangements with both solo and choral performances, creating a distinctive and immersive experience that appeals to people of all faiths.
To fully appreciate the musical, it is helpful to understand the events of the last week of Christ’s life, including His entry to Jerusalem, the Last Supper, Gethsemane, the Betrayal, His Crucifixion and glorious Resurrection.

Hope

Even in the darkest moments of Christ’s life, the musical production communicates hope.
In fact, some of the most impactful spiritual moments of the oratorio came during the number “Here is Hope”, which touched our hearts and moved us to tears.
We both thoroughly enjoyed our evening, and it was fun to catch up with so many old friends.
The train we caught back to our hotel in Chorley was completely full, with standing room only and filled with a contrasting type of revelry all together.
We commented to each other that the vast majority of those on the train were filled with a different kind of spirit.

Opposite experience

Reflecting on the contrast between the sacred, uplifting spirit of the oratorio and the boisterous atmosphere on the train, I couldn’t help but think about the journey of discipleship.
Life often presents us with a choice – do we seek after things that elevate and inspire, or do we allow ourselves to be swept along by the distractions of the world?
Just as the oratorio beautifully depicted Christ’s final days, our own lives are a journey filled with trials, joys, and moments of profound decision.
The music reminded me that even in the darkest moments, there is always hope- through Him.
In our daily walk, are we seeking to fill our lives with the spirit of Christ, or are we merely going along with the noise of the world?

The Depth of Feeling

Life is full of transitions.
Some are joyous, others heart-wrenching.
Returning home from Belgium and the Netherlands nearly 9 months ago now, frequently, I’ve reflected on the deep emotions that often accompany such changes.
Many missionaries experience this upon returning home, facing an unexpected void where purpose once thrived.
Having coached and counselled literally hundreds of these missionaries, and many others professionally too, through difficult challenges and change, I have seen firsthand the power of deep, genuine emotion.
The depth of those feelings intensifies further in moments of crisis, an injury to a loved one, the loss of someone dear, or personal struggles that weigh deeply upon our soul.
I have seen that these emotions are often raw and very real, born from love and deep within our hearts.
They remind us of our humanity, our connection to others, and our need for belonging.
In these moments, listening with empathy and understanding truly helps.
As a coach, I find that empathy creates a safe space for growth, allowing others to feel truly heard, understood, and supported as they navigate change and discover their own path forward.
“When we are no longer able to change a situation, we are challenged to change ourselves.” – Viktor E. Frankl
It has been my experience, that we may not always be able to control our circumstances, but we can choose how we respond.
In my own struggles with transition, I’ve found that reaching out to serve others brings clarity, grounding, and renewed purpose.
For me, love in action helps transform difficulties and sorrows into purpose and meaning.
In times of deep emotion, how do you find your way forward?

Wagging Tails and Woodland Trails

Yesterday, early in the morning I decided to change my walk routine, in preparation for walking the West Highland Way in May/June for Mary’s Meals. (Don’t forget to click the link below to donate!)
Recently, Monic encouraged me to change my routines a little bit, as my walking routes were becoming a bit stale!
I messaged my sister Elaine, at 05.15 and asked her if I could pick up Fern at 09.30 to take her with me for a walk around Blairhall Forest.
Fern and I had the best time ever.
It is only the second time since being home, that I’d taken the time to be with Fern.
There is a certain magic about it, that I’d truly missed.
It was a real joy to just walk and run with her, along with playing fetch with many sticks and stones.
Watching Fern sniff, explore, and revel in the natural forest surroundings, her tail wagging with constant excitement was just pure magic for my soul.
Because she was so happy, that made me happy too!
Somehow, just being with her, in the forest, breathing the fresh air, filled me with so much joy.
It’s a wonderful way to slow down, be present, and appreciate the simple joys of companionship and nature.
Its also a great way to destress.
Have you had that experience?
I returned with a clear head, fresh and ready for my day ahead.
Fern on the other hand, returned ready for a big sleep!
Admittedly, I did have a wee nap in the afternoon too!
It won’t be too long before I’m back borrowing Fern once more.
Have you had a particularly memorable forest walk with a dog recently?
And please, don’t forget to donate to our Miles for Meals campaign, by following the link below….

Adjusting our Sails

Every day, something happens to me.
I see, feel or understand things, simple moments, objects or experiences that remind me of gospel truths, making them more real and applicable.
It’s the ability to see spiritual parallels in everyday life.
Drawing connections between the ordinary and the eternal truths of the gospel of Jesus Christ, for me just happen naturally.
I feel this is a gift, that I’ve been given.
Each of us has gifts, some seen, some unseen, given in order to uplift, guide, and bless those around us.
What’s yours?
For instance, this week, I changed several things about my daily and weekly routines.
I chose different exercises, some new walking routes, lunch in unfamiliar places, and a visit to the Wee Chippy in Anstruther with Monic yesterday for dinner.

The Parallel

Standing in the harbour, after we’d just enjoyed some delicious fish and chips, we watched the sailboats gently rocking in the water, sitting still, waiting.
Their sails weren’t raised, yet the wind was there (it was a wee bit chilly), ready to carry them forward when the time was right.
I’m not a sailor at all, but in that moment I understood something.
It struck me, that our spiritual lives are much the same.
If we’re too rigid, unwilling to adjust, we stall and frequently get stuck.
But when we open our sails to the Lord’s guidance, He carries us forward.
Change isn’t just about breaking routines; it’s about aligning ourselves with His direction.
Sometimes, we need a new course, perhaps a fresh scripture study approach, a change in how we pray, or even a willingness to serve in new ways.
The Lord will always provide the wind, but sometimes we simply must adjust our sails to move forward.
If you feel stuck, shift your course.
The journey is always better when we let Him lead.
“The Spirit listeth where it will…” (John 3:8).
What is one way you can adjust your sails this week to move closer to the Lord’s direction?

Please Give!

“Give – Charity and the Art of Living Generously” is the second book by Magnus MacFarlane-Barrow, CEO of Mary’s Meals.
It’s a powerful reminder that charity is not just an act but a way of life, but rather a way of seeing others with love, of lifting burdens, and of making small sacrifices that ripple into something greater.
Many of you know that from May 28th, 2025, I will be walking 96 miles along the West Highland Way in Scotland over 8 days.
But I won’t be doing it alone.
I’ll be joined by 20 of my dearest friends, all of whom I had the privilege of serving alongside in the Belgium Netherlands Mission of The Church of Jesus Christ of Latter-day Saints.
Together, we are embracing this adventure with excitement, determination, and a shared commitment to raising money for Mary’s Meals – a cause close to our hearts.
Each of us has spent months preparing, walking mile after mile, training our bodies and minds for the challenge ahead.
But more than the physical preparation, this journey is about something far deeper – it’s about walking with purpose, with faith, and with love for those in need.
The way we practice charity reflects the depth of our compassion, humility, and willingness to serve – not for recognition, but simply because it is the right thing to do.
True charity isn’t just about donating money; it’s about offering our time, kindness, and understanding.

Charity Never Faileth

It is in giving that we receive, in serving that we grow, and in walking together that we strengthen not only our legs but also our hearts.
As Mother Teresa beautifully said, “Not all of us can do great things. But we can do small things with great love.”
Along the way, we may come to realise that charity is not only something we give to others, but something we, too, need from time to time, whether in the form of support, encouragement, or simply a helping hand.
Many of my friends are travelling from the USA and the Netherlands at their own expense, ensuring that every penny we raise goes directly to feeding children in need.
If you’d like to be part of our journey and help provide a meal for a hungry child, please consider making a donation through the link below.
Together, we can turn small acts of generosity into something truly life changing.
Will you join us in making a difference, one meal at a time?

The Power of Opposition

“Smooth seas do not make skillful sailors” – African Proverb
I have learned that winter is just as necessary as summer.
Work is as good for us as rest.
Uphill is just as important as downhill.
Life includes some sunshine and rain, success and failure, as well as good and evil.
There is a natural law of opposites at play in all of our lives.
Life has taught me that there is “an opposition in all things” – 2 Nephi 2:11
The struggles, adversity, difficulties that we encounter are oftentimes the most powerful teachers we face in life.
I am certain too that discouragement will be a visitor for all of us at some point in life.
Misery can set in, and for some we can get stuck in the mud pretty quickly.
Difficulties can keep us alert and on our toes.
They teach us to fight and prevent us from being over-confident.
Indeed, sometimes we are compelled to be humble.
We can only truly recognise joy because we have also encountered sorrow.
There is growth in opposition
Many times, I’ve learned the hard way, that in every negative, there is always a positive!
“There is no growth without challenge, no triumph without struggle, and no joy without sorrow.” – unknown.
And so, rather than resisting opposition, we can choose to embrace it as a necessary part of our growth.
Setbacks too, can prepare us for something greater.
The hard times can refine us, and the struggles can strengthen us.
Each challenge we face is not a roadblock, but a stepping stone, an opportunity to become wiser, stronger, and more compassionate.
So, when the storms come (and they will), stand firm.
When the road gets steep, take another step.
When darkness falls, remember that morning always comes.
With faith, perseverance, and an open heart, we will not only endure but thrive.
The law of opposition is not meant to break us, it is meant to build us.
And through it all, we learn the greatest truth of all: joy is worth the journey.
How has opposition in your life shaped you into the person you are today?

Eyes that Shine

I have heard it often said that the “eyes are the windows of the soul.”
Have you ever made eye contact with someone and simply smiled?
I know that our eyes are the means whereby people can look into our hearts.
They reveal more than words ever could, including joy, sorrow, love, pain, truth, or sadly even in some, deception.
A glance can reassure us, uplift us, or even pierce through a carefully constructed façade.
Over the years, I have learned that our radiant, eternal spirits, shine through our eyes.
The Saviour taught, “The light of the body is the eye: if therefore thine eye be single, thy whole body shall be full of light” (Matthew 6:22).
I know that when our hearts are pure and our intent is righteous, that light shines forth, illuminating not only our own path but also touching those around us.

Childlike

Have you ever looked into the eyes of a child filled with innocence and wonder?
Lately, I’ve had that opportunity several times with our newborn grandson, Oscar.
It is always such a simple, wonderful, beautiful experience, filled with love and joy.
I know that little children are full of faith and receptive to feelings of the Spirit.
Or perhaps you have had the chance to gaze into the eyes of someone who has suffered much, yet somehow through it all, their soul radiates peace.
Their eyes reflect the spirit within, and a quiet testimony of who they truly are continues to shine through.
I remember that look in my fathers eyes in the last few days of his life.
Sometimes, darkness enters our lives through sin, doubt, or despair, and it can dim the light in our eyes.
Over years of ministering to many, I have felt and seen that on numerous occasions.
Eyes that once sparkled with faith may have become clouded with sadness or indifference.
Have life’s experiences taken away your childlike faith and trusting heart?
I witness to the fact that the miracle of the gospel of Jesus Christ, is that light can always return.
Christ’s love, when embraced, will always brighten our souls.
And when our souls are full of His light, it is unmistakable.
So, the next time you look into someone’s eyes, pause.
Seek to truly see them.
In that moment, you may catch a glimpse of the divine within.
What do your eyes reflect today?