The Power of Daily Habits: Dr Brian S Bovee Of California Baptist University On How Small Health Changes Can Lead to Big Results
An interview with Dr. Bharat Sangani
Solitude is not simply about being alone; it’s about creating intentional space to renew and reflect. My own practice of structured solitude began as an antidote to constant digital distraction. In these moments, I set aside technology, find a quiet place, and immerse myself in prayer, reading, or silent reflection. I have found two powerful methods to incorporate structured solitude: the quarterly retreat and the daily, mini-focused session.
When it comes to health and wellness, small, consistent changes often have the most profound impact. Daily habits, whether in nutrition, exercise, mindfulness, or sleep, can accumulate to create lasting transformations. In this series, we aim to explore the power of small, intentional actions and how they can lead to big health results over time. As a part of this series, we had the pleasure of interviewing Dr. Brian S. Bovee.
Dr. Brian S. Bovee is an associate professor of Information Systems at California Baptist University and a researcher / author committed to exploring the intersection of faith, focus, and technology. Through his book The Focused Faith, he delves into how the digital age affects our spiritual and personal lives and offers practical guidance on reclaiming focus amidst constant distraction. Drawing on research, biblical wisdom, and personal experience, Dr. Bovee provides tools for cultivating a deeply connected, purposeful life that aligns with God’s calling. When he’s not researching, writing or teaching, Dr. Bovee enjoys running, hiking, playing pickleball, and all things active with his wife of 29 years, 3 grown children, and four grandkids in beautiful southern California.
Thank you so much for your time! I know that you are a very busy person. Our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’ and how you got started?
Certainly! My journey has always been interwoven with technology and a strong faith foundation. Having worked in tech for 23 years, I was drawn to studying how technology can positively shape our world. But as I transitioned into academia, I saw firsthand how digital distractions were disconnecting people — from their goals, their relationships, and their faith. Even in my own life, the challenges of maintaining focus and balance felt more pressing as technology evolved. In 2018 I read the groundbreaking book ‘The Shallows’, by Nicholas Carr, and it really opened my eyes for the first time to the research supporting this feeling that technology was, indeed, impacting my ability to focus. I have continued to explore this topic in research and in writing since then. Ultimately, the tension between the benefits of technology and the impact of digital distractions inspired me to write The Focused Faith, not as a condemnation of tech, but as a roadmap for living intentionally amidst the distractions of our digital age.
None of us can achieve success without some help along the way. Is there a particular person that you are grateful for, who helped get you to where you are? Can you share a story?
Yes, absolutely. Aside from my relationship with God who gave me the passion and dedication to pursue researching this topic, I’m incredibly grateful for my wife. She has been both my grounding force and my greatest encouragement. While working through grad school, working full-time, pursuing research, and writing the book her support was unwavering. She has supported me and encouraged me to pursue my dreams often at the expense of sacrificing her own goals. She is, without question, my best friend.
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
The first is intentionality. In a world full of distractions, choosing where to focus our time and energy is the most important trait to an abundant life. When I think back on the most meaningful moments of my life, it has always been in instances where I have chose to be intentional and avoid ‘the drift’ through life that so easily can take over if we let it. For example, parenting is one area where it is so easy to just drift through life. Many young men today have no idea of when or how to grow into mature a man. So, when my two sons were young, several men joined with me to create a group dedicated to incorporating intentionality into helping our sons in their journey through manhood. Using the example of a knight, we publicly celebrated their milestones through manhood at ages 13, 16, 18 and 21 with ceremonies and gifts like shields and swords. My sons are grown now, both successful, and we all look back on those days as some of the best in our lives.
Secondly, curiosity. This trait keeps me exploring, learning, and questioning the world around me. I believe it was Einstein who said, “I am really not much smarter than anyone else, I just stay with the questions longer”. It is this type of curiosity that led me to research the ‘attention economy’ and understand how deeply digital habits impact our lives. My love for reading is a good example of how I cultivate curiosity. Early in my research of this topic, I noticed my love for reading was becoming increasingly difficult. I am happy to say that I have regained my passion for reading books of all kinds and rekindling my curiosity to explore the next question.
Lastly, resilience. There are always roadblocks when pursuing goals or deepening one’s faith. For example, in the earlier stages of writing my book, I encountered numerous setbacks. But each setback refined my understanding and deepened my resolve to offer something that could truly help others.
Can you share a small health habit you adopted that had an unexpectedly large impact on your physical or mental well-being? What inspired you to make that change?
My interest in small, impactful habits was deepened during my dissertation work, which centered on flow theory and its applications through gamification. Flow theory, developed by Mihaly Csikszentmihalyi, describes a state of intense focus where time seems to disappear, and you become fully absorbed in a task. We have all experienced flow. Rock climbers, athletes, artists, and even writing can put you into a flow state. My dissertation explored how this concept could increase engagement with technology, specifically through gamification — adding game-like elements like points or levels to motivate and retain attention in educational systems.
For me, the three core elements of flow theory — clear goals, immediate feedback, and balanced challenges — have become practical antidotes to distraction. Each element contributes uniquely:
- Clear Objectives: Flow states require a clear goal, which helps focus mental energy. Whether I’m working on writing or spending time in prayer, defining a purpose for that time creates a path to deep focus.
- Immediate Feedback: We’re most engaged when we get consistent feedback, and I’ve seen this principle work wonders through gamification. When feedback is missing, our minds tend to wander. For example, in my courses, adding feedback through leaderboards encouraged participation, and similarly, I use simple daily check-ins with myself to adjust my approach and maintain engagement in my tasks.
- Balanced Challenges: Flow also requires that the difficulty of a task aligns with your skill level. I structure my day with tasks that push me just slightly beyond my current abilities, whether it’s in writing or in my own spiritual practice. This balance keeps my focus sharp and prevents boredom or frustration.
Together, these principles provide a meaningful way to filter distractions and focus fully on activities that align with my goals and values. Flow theory doesn’t just improve productivity; it transforms how we experience our days, shifting us from fragmented attention to deep, fulfilling engagement.
What advice would you give to someone who struggles with consistency? How can they build daily habits without becoming overwhelmed?
Flow theory has powerful applications for those of us who struggle with consistency. The two primary causes for failure in consistency are tasks that are too difficult or too easy. Csikszentmihalyi, the psychologist behind flow theory, describes a concept related to this called the “flow channel.” This is where the challenge of a task is just right — not too easy to bore us and not too difficult to overwhelm us. Maintaining this balance is essential to fostering focus in a world full of distractions.
The flow channel has given me a framework to structure my daily tasks in a way that keeps me both engaged and relaxed. For example, when writing or researching, I aim to set goals that push me slightly beyond my current skill level, which helps to keep me engaged without the anxiety of overwhelming challenges. This balance is what I call the “challenge-skill sweet spot,” where each task feels meaningful and doable.
To put this into action, I consider each task’s difficulty and adjust it to match my current energy and focus levels. If a task feels too easy, I find a way to make it more challenging, perhaps by setting a tighter deadline or adding a small competition with myself (a form of personal gamification). If it’s too hard, I break it down or add extra support, like setting up feedback mechanisms or studying more in-depth. By tailoring my approach, I can stay in the flow channel, a place that fosters deep engagement and offers an antidote to distraction.
This practice not only boosts productivity but brings a profound sense of fulfillment that constantly reminds me of my core goals and values, offering me an internal compass even amidst the constant noise of modern life.
How do you identify which habits are worth focusing on, and which might not provide meaningful results? Do you use any specific frameworks or tracking methods?
To decide which habits are worth my focus, I often think about the story of my great-great-grandfather, William H. Bovee. He built a thriving coffee business in San Francisco during the Gold Rush era, pioneering the sale of pre-roasted coffee beans. But in 1859, captivated by the allure of “gold in the hills,” he sold his successful business to his young protégé, Jim Folger, who later founded what became Folger’s Coffee. See the advertisement below.
Ultimately, the decision to chase fortune in the hills left William penniless. Meanwhile, his original enterprise continued to grow without him. The story has stayed with me, a reminder to focus on the opportunities right in front of us rather than constantly seeking new “gold” in uncharted territory.
This lesson helps me distinguish which habits are truly life-giving and which might be distractions. Here are three principles I use to make these decisions:
Alignment with Purpose
I evaluate each habit by asking, “Does this help me fulfill the purpose God has placed on my life?” If a habit draws me closer to my values and purpose, then it’s worth the commitment. For example, cultivating a habit of daily prayer and solitude is essential, as it grounds me in my faith and provides spiritual direction. Just as William’s coffee business was his “gold” before he left it behind, I see daily practices like prayer as the foundational “business” that fuels everything else in my life.
Clear Goals and Progress Measurement
I set specific goals and track my progress. This way, I can discern if a habit is creating meaningful results or if it needs adjustment. For instance, when I set a goal to read scripture deeply each day, I created a system to note reflections and key takeaways. This approach keeps me engaged and reminds me why this habit matters. Clear goals prevent aimless efforts, just as William might have stayed focused had he recognized the solid opportunity he already had in his successful coffee venture.
Simplicity Over Complexity
Finally, I strive to focus on simple, sustainable habits rather than chasing the next trend. Cal Newport’s concept of “digital minimalism” and the deliberate practices of the Amish, as I describe in my book, reinforce this. The Amish make intentional choices about technology, adopting only what aligns with their values. Likewise, I try to keep my habits grounded in simplicity, focusing on what aligns with my long-term goals instead of constantly searching for the “next big thing” in self-improvement.
By focusing on habits that align with my purpose, setting clear goals, and keeping things simple, I remain committed to the “business” of my life’s purpose and avoid the distractions of metaphorical “gold rushes.” This approach ensures my habits contribute to a life of true fulfillment and lasting growth.
Can you explain how compounding benefits work when it comes to daily health habits? Have you experienced any surprising long-term transformations from seemingly small changes?
I am an introvert by nature. So for me solitude is something I crave — though I admit that finding the discipline to tame my tech to allow me this time has been difficult. An approach that works well for me is to carve out time alone each day during my devotional time, morning run or walk, driving time, and occasional weekend retreats. I have found that if I can avoid the temptation to look at my phone the first thing in morning (even for texts), my day goes much smoother, and I am much happier.
Research supports this, showing that we only have three hours of peak mental performance, and that morning is generally best. However, looking at our phones the first thing in the morning can activate stress responses, such as an adrenaline release, and adversely affect the rest of your day. One study found that early morning exposure to digital screens can increase cortisol levels, leading to heightened stress and anxiety throughout the day. So even though I generally use an app on my phone for my morning devotion, I have tried to ensure that I always start with my time in the Word of God followed by prayer. After an hour or so (and a few cups of coffee), I will allow emails and texts back into my life and take on the day. Another approach that has worked well for me is incorporating an hour walk or run into the day. While I may listen to a podcast or music, I have tried to ensure I spend at least twenty-to-thirty minutes of this time alone with my thoughts and in prayer.
Turning off the radio and refusing to look or listen to my phone during my drives has opened up a whole new, previously untapped, time of solitude. At first, this took some getting used to. I found myself getting bored and desperately wanting to fill the silence with the radio, my podcasts, or music. Now I highly value the time alone and find it critical to thinking about what lies ahead for me at my next destination that day or much further in life.
What are “5 Health Habits That Lead to Great Results ”?
The following five habits have been transformative for me and help me stay focused in a noisy world:
- Structured Solitude for Reflection and Renewal
There is a new term for our age that uniquely reflects our current situation: solitude deprivation. For the first time in the history of the world, we are literally never alone. Generally, even in the times we find ourselves alone we immediately fill the void of this uncomfortable feeling with digital distractions.
Solitude is not simply about being alone; it’s about creating intentional space to renew and reflect. My own practice of structured solitude began as an antidote to constant digital distraction. In these moments, I set aside technology, find a quiet place, and immerse myself in prayer, reading, or silent reflection. I have found two powerful methods to incorporate structured solitude: the quarterly retreat and the daily, mini-focused session.
First, I have created a powerful habit of scheduling a 1–2 solo retreat at least once a quarter in which I spend time in nature alone with my thoughts and no digital distractions. These hours without any interruptions allow me to truly gain clarity about my goals and values. For members of the faith community, these times provide a unique opportunity to hear from God in prayer.
Second, since the reality is that is extremely difficult for most of us (myself included) to find 1–2 days to spend alone, I incorporate mini-focused sessions at least one hour per day to mentally think through the tasks of my day and week. This has been one of the most powerful transformative activities in my life. The easiest way to accomplish this is to set aside time for a daily walk or time alone in which you deliberately remove all digital distractions and dedicate at least one hour (start smaller if you are beginner) and think through all aspects of a particular issue in your life in order to find a solution. Many days finding even one hour alone is difficult. On these days I ‘hijack’ other tasks and transform them into a mini-focused session. For example, the drive to work or doing dishes can become perfect opportunities to find solutions to the issues confronting me.
These moments of structured solitude, the quarterly retreat or the daily mini-focused session, give me a renewed perspective and a sense of peace that carries into all aspects of my life ensuring that I am staying focused on the things in life that matter most.
2. The 1–1–1 Digital Fast
Inspired by Andy Crouch’s concept in The Tech-Wise Family, I try to fast from technology for a minimum of one hour daily, one day each week, and one week each year. This practice is difficult but rewarding. It frees me to enjoy life as it is, without needing to capture or document every moment. These breaks have reshaped how I experience the world and helped me regain control over my attention.
I am a morning person. So, for me, I the one hour fast is best in the morning as it allows me to focus my attention on only matters that help keep me focused on short and long term goals. As a man of faith, I dedicate a portion of this time to prayer and reading scripture. This habit was initially challenging, especially as I, like many, found myself reflexively reaching for my device. But over time, the hour became sacred. It’s time I now use for reading, journaling, or prayer. This practice has shown me the importance of setting boundaries with technology and has helped me feel more present and engaged in my day-to-day interactions.
The weekly fast is easiest to accomplish on the weekend. There are no rules on the extent of the fast. I have found, for example, that simply leaving my phone plugged in on my nightstand is a powerful way to limit the distractions for a full day. Using this method, I allow myself a designated time (perhaps after lunch) to spend a few minutes to review text messages and calls for urgent messages leaving my phone plugged into the wall.
The yearly fast has been the hardest for me to accomplish. It involves setting aside a week without any distractions. For most of us, this can only be accomplished during a vacation in which we remove all digital distractions for a full week. While the times I have been able to do this have been rare, the results and relationships developed were transformative.
3. Incorporating Movement with Mindfulness
Physical health plays a significant role in mental and spiritual well-being, and for me, incorporating mindful movement has been transformative. I often take a prayer walk, combining physical exercise with spiritual reflection. There’s something powerful about moving your body while simultaneously engaging your mind and heart in prayer. For instance, when I’m working through a challenging decision, a brisk walk while talking to God helps me find perspective. The act of moving and praying clears my head, reduces stress, and strengthens my spiritual and physical resilience.
I have used the time in my morning run or walk to practice this technique. I think we have all experienced the clarity that comes with spending time in nature. As it turns out, research supports this experience. Our brains, according to attention restoration therapy (ART), become clearer and sharper while in nature. Researchers noticed that people who spent time in a quiet rural setting, close to nature, exhibited greater attentiveness, stronger memory, and generally improved cognition. The researchers concluded that even brief interactions with nature can produce significant increases in our ability to control our thoughts.
Here is how it works. I suggest you go on a walk or easy run. Before you leave, decide on a specific topic for your focused attention. I have often focused on a personal or family problem or a work problem. Next, set a timer for ten minutes to focus your thoughts on this topic alone. When you notice your mind wander to another topic you must bring your mind back to the subject. This focused time on that topic should also generally involve prayer. Use the time to focus your prayer time on the specific topic and shift into and out of prayer and cognitive focus on the topic.
4. Flow states are a vital tool for me to resist distractions and stay focused on meaningful goals. Flow, as described by psychologist Mihaly Csikszentmihalyi, is a state of complete absorption where we lose track of time and immerse ourselves fully in the task at hand. Achieving flow can transform daily activities, making them not only more productive but also deeply fulfilling. I have found that engaging in flow states aligns beautifully with the purposeful life I strive to live, providing the focus I need to move away from superficial distractions toward the pursuit of my goals.
In my book The Focused Faith, I detail how essential it is to cultivate three core elements of flow: clear goals, immediate feedback, and a challenge-skill balance. Each element serves as a foundational pillar for directing focus and minimizing distraction.
Clear Goals
Having clear, well-defined goals is a critical first step in achieving flow. These goals act as a beacon, guiding and grounding us even amidst the noise of modern life. In my work, I start each day by setting intentional goals that align with both my spiritual and professional values. For instance, if I am dedicating time to writing or teaching, I focus on specific objectives, such as completing a chapter or preparing course content. Clear goals provide direction and purpose, making it easier to resist distractions. Csikszentmihalyi points out that activities with clearly defined goals are more likely to elicit a flow state because they give our minds something specific to work toward.
Immediate Feedback
Feedback is essential for maintaining engagement and motivation in any activity. When we receive immediate feedback, we understand how well we are progressing and where we may need to adjust. In the context of work or personal growth, feedback can come in many forms, such as checking off completed tasks or tracking progress on long-term projects. One example from my own life is in fitness: when I track my progress in exercise routines or running distances, this immediate feedback motivates me to continue and refine my approach. Feedback mechanisms keep us engaged, providing those small victories that reinforce our focus and keep distractions at bay.
Challenge-Skill Balance
The third element, challenge-skill balance, involves choosing tasks that push us just slightly beyond our current abilities without overwhelming us. If a task is too easy, boredom arises; if it’s too hard, we may become frustrated or anxious. Csikszentmihalyi describes this ideal range as the “flow channel,” where the level of challenge aligns with our skill level. In my life, this means selecting projects that are achievable yet demand my full attention and focus. For instance, writing a new book chapter requires research, creativity, and structured thinking — all skills I enjoy but must continually develop. This balance of challenge helps me stay engaged, and by achieving flow, I experience a profound sense of satisfaction and progress.
Flow as an Antidote to Distraction
Each of these elements plays a unique role in transforming our focus and reducing the lure of distractions. Flow requires deep, undivided attention, which starkly contrasts with the fleeting engagement of digital distractions. While scrolling on social media fragments our attention, flow helps consolidate it, drawing us into tasks that align with our passions and values. Activities that create flow, such as writing, reading, or teaching, allow me to engage in the kind of sustained focus that social media and constant notifications simply cannot provide.
By incorporating clear goals, feedback, and challenge-skill balance into my daily life, I create a structure that allows for meaningful productivity and growth. Flow is not just a tool for better focus — it’s a path toward a more fulfilling and intentional life, helping me not only to achieve my goals but also to experience true joy and satisfaction in my work.
5. Practicing the Art of Saying ‘No’
This habit might seem unusual, but learning to say “no” to distractions and unnecessary commitments has been one of the most liberating practices I’ve adopted. In today’s culture, we often feel pressure to do everything and be everywhere. However, I’ve found that when I say “no” to activities or engagements that don’t align with my values, I free up time and mental space for what truly matters. This doesn’t mean I say “no” to helping others or engaging in community; instead, it’s about mindfully choosing activities that align with my faith, my family’s needs, and my personal goals. Saying “no” has helped me preserve my energy and focus on the meaningful work that fills my life with purpose.
What role does mindset play in forming new habits? How do you maintain motivation when the results aren’t immediately visible?
Mindset is everything. When our focus is on short-term results, it’s easy to feel discouraged. But if you can adopt a growth mindset and embrace each day’s small victories, it becomes easier to stay the course. For me, praying daily is a non-negotiable because I believe it shapes not only my day but my life in the long run. I may not see immediate changes, but I trust the journey.
How can our readers further follow your work?
Readers can follow my journey by subscribing to my newsletter where I share insights on maintaining focus and faith in a tech-driven world. The newsletter and other resources are available on the book’s website and of course, my book The Focused Faith is available now for preorder on Amazon and for release on 12/31. It has resources for those ready to reclaim their attention and deepen their connection with what matters most.
Thank you so much for sharing these important insights. We wish you continued success and good health!
About The Interviewer: Dr. Bharat Sangani is a cardiologist and entrepreneur with over 35 years of experience, practicing in Gulfport, Mississippi, and Dallas, Texas. Board-certified in Internal Medicine and Cardiology, he specializes in diagnosing, treating, and preventing cardiovascular diseases, including heart disease and hypertension. In 1999, Dr. Sangani founded Encore Enterprises, a national real estate investment firm. Under his leadership, the company has executed transactions exceeding $2 billion, with a portfolio spanning residential, retail, hotel, and office developments. Known for his emphasis on integrity and fairness, Dr. Sangani has built Encore into a major player in the commercial real estate sector. Blending his medical and business expertise, Dr. Sangani created the Life is a Business mentorship program. The initiative offers guidance on achieving balance in health, wealth, and relationships, helping participants align personal and professional goals. Now based in Dallas, Texas, Dr. Sangani continues to practice cardiology while leading Encore Enterprises and mentoring others. His career reflects a unique blend of medical expertise, entrepreneurial spirit, and dedication to helping others thrive.
