Tag Archives: Addiction

Monday Morning Moment – Screen Time – Give It a Rest

Blog - Screentime - smart3508Photo Credit: SafeSmartSocial

Walked away from the computer at 8:00 last night…best night of sleep I’ve had in a long while.

Alex Cavoulacos, productivity expert and founder of The Muse, wrote a Fast Company piece on establishing the habit of turning off screens at 11:00pm each night. A night owl, Cavoulacos discovered, in forming this habit that she: 1) could actually do it, 2) prioritized her work better, 3) finally found time to read, and 4) slept better. “Turns out that I inadvertently stumbled upon a trigger habit: I was reading more, sleeping more, and spending more quality time with my husband. All of this led to me feeling less stressed and better prepared to start each day. All in all, a huge positive change in my life, all thanks to a single new habit.” Check out her whole article and fascinating video here.

Tanya Lewis, a science journalist, went even farther than Cavoulacos in restricting her screen time. She writes, for Business Insider, that, for one week, she avoided screen time from the time she got off work until she went to bed. That means no TV or Netflix, no checking her phone for directions or searches of other kinds, or just out of boredom, and no tablet time for any of the above. What she discovered was how hard it was and how dependent to screen time she had become. She did start reading books again during that week. She also found that when she avoided screens, getting to sleep was easier. The most fascinating thing she noted was how much more social she became without the distraction of screens.

Night time connection

Anybody remember the old days, before wi-fi and smart phones? And the cable went out because of a storm? We would actually light candles and snuggle together on the couch, play games together, be silly, and talk. Special times worth re-creating with a screen fast.

How about our health? Is there any evidence that all this screen time, especially at night, affects our health, over our lifespan? For sure. Read Power Down for Better Sleep by Heather Hatfield on WebMD. She quotes fatigue specialist, Dr. Mark Rosekind, “One of the most simple but important reasons technology affects our sleep is cognitive stimulation.” What we are watching on screens late at night revs up our brains and stirs us up physically. This stress (positive or negative) can create a flight/flight response, resulting in our body’s release of cortisol – bringing on a state of vigilance rather than the restfulness needed for sleep. Add to our body’s “high alert” status the blue light of electronics. Hatfield reports how this light passes “through the retina into a part of the hypothalamus (the area of the brain that controls several sleep activities) and delays the release of the sleep-inducing hormone, melatonin.” To my sleepless, techie friends and family: it makes sense, right? Put it (screen time) to rest.

[Damon Beres in a Huffington Post piece, writes how “reading on a screen before bed might actually be killing you”. He points out the health problems that can result partly from inadequate rest (obesity, diabetes, cardiovascular disease). He also points to blue light filters that can help if we can’t imagine avoiding screen time at night.]

What about the impact of screen time on the brain over time? Debbie Hampton wrote a fascinating, sobering piece How Staring at a Screen Changes Your Brain (For the Worse). Hampton refers the reader to the findings of Dr. Michael Merzenich, author of Soft-Wired: How the New Science of Brain Plasticity Can Change Your Life.

“Visual activities, like staring at a screen or even driving, continually narrow our field of view to a smaller box-like zone right in front of our eyes. Our brains learn to categorize everything outside of this box as a distraction not worthy of attention and get good at filtering out anything not right in front of us. By developing sustained attention in the central view, our peripheral vision suffers, and our view of the world slowly contracts. The field of view in humans decreases as we age. Over time, a person becomes immune to noticing life’s visual surprises, and their eyes move less often. As a result of these self-induced neurological changes, our brains and bodies get conditioned not to pay attention and not to react to the unexpected.”

What does that mean for us? You have probably already seen this in action. Our attention is drawn in, fairly fixed, on our screens. We miss what is happening around us. One day I’m going to write about situational awareness – as a personal safety issue as well as a sharpening discipline to appreciate life around us. This whole addiction to screens that is prevalent today will take the rest of the world out of our view, so to speak, if we’re not careful.

For our sake (at work and home) and for our family’s sake, consider: No screen time before bed.Blog - Screentime - mugmagPhoto Credit: MugMag

Speaking of the family…our children – I will just post these quick reads about little ones (and teens) and how so much screen time affects them physically, socially, and developmentally. We fall into these habits with our children, but we can also pull ourselves, and them, out of the same.

What’s your takeaway from this? I personally want to strategically narrow the screen use in my life. Writing makes screen time an occupational hazard but I love those screens way too much outside of blogging. Thanks to Chris Bailey’s A Life of Productivity and his book about his productivity project, I have already made some changes. No Facebook on my phone, as one change. Still have a long way to go.

Bottom line: I don’t want to miss the people I love, in the flesh, and I don’t want to miss the real world…and lastly, I don’t want to miss truly experiencing God…because of this surreal, burgeoning habit of screen time. So…I will leave you for now. Well-rested, hopefully. Sweet dreams.

From Recovery into the Real – A Letter on the Eve of Your Going Home

Blog - From Recovery to Real - Writing a Letter“Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.” 2 Corinthians 5:17

Hey Buddy,

We are so excited for you to be heading home. What an amazing transformation you have made through the work of Christ in your life and your faithfulness to Him! You have been such an encouragement to your whole family. In these two years you have been away, either in recovery or mentoring others recovering, we have seen such maturity in you. You’re still the old you – with all the fun, and your crazy sweet smile, and that infectious laugh of yours. Yet, you are altogether different as well.

You seem more at peace with yourself and others now and, definitely, more at peace with God. You seem content to be in the present with us, less restless, not needing to slip away to be with friends. You practice wise restraint and you show surprising grace to those around you. You understand more, now, the grace you have received. Maybe it’s out of that grace that you lavish love on others.

Seeing you with your mom and sister brings so much joy to our hearts. There’s a bond between you three that reminds me of that verse in the Bible: “If someone overpowers one person, two can resist him. A cord of three strands is not easily broken.” (Ecclesiastes 4:12) Like many families you have been through a lot, but your love for each other is stronger than any hardship you’ve endured.

I’ve been trying to write you a letter for weeks, but, ironically, I don’t know what to say. The page stares blankly back at me because of too many words rather than too few. There’s just too much to say. However, I am not sure I have earned the right to speak into your life…so I haven’t actually said much, except to occasionally cheer you on from the sidelines. Writing this blog will be my rough draft toward the real thing – that letter just to you…in an envelope, with a stamp, and so much love.

Here I practice what I want to say to you:

We will never forget how we could have lost you in those dark days when we didn’t know where you were going or how you were. How thankful to God we will always be for sparing your life then. Now you walk with Him. Whatever happens in the future, we know we will never forever lose you. This may sound morbid but the reality of this once took our breath away and kept us awake praying at night. Now, we can rest somewhat easier because you belong to God now. We trust Him with you.

In these two years of recovering and mentoring, you have learned what is at stake in your choices. You have seen so much more, than I,  of what substance use and abuse can take away from people…and from those who love them. You have seen up close what one hit, one bottle, one time use of a substance can do to a person…. Too often, it doesn’t stay at one. Sometimes, “one” becomes “done” in the worst way imaginable. We will be praying you stay wise in this…and safe.

When you return home, you change addresses, but recovering your life will continue. You’re probably looking forward to getting back into the “real world”. For those who love you, that’s a little scary. Not just because of your past struggle. It’s a scary world period. Excesses and addictions abound. We are all surrounded by more temptation than most of us can handle well. Having God in our lives helps so much. Just bear with us if we get anxious about your new beginnings and old acquaintances. Forgive us if we hover or meddle or ask “too many questions”. We’re learning, too, how to live well in the “real”. We can all gain from encouraging each other along the way.

You are so much more equipped now to fully live life, to serve others, and to keep your focus on what matters. So much will crowd in on your priorities as you experience new freedom. This is where we who love you are tempted to hold you close and try to guide you more than is necessary. Be gentle with us; it’s out of hearts full of love for you. We will be praying as you look for a new job, a church, and possibly new friendships (maybe you won’t be looking for new ones, but we’ll be praying for new ones, as well as the old). We know you will continue to use what you’ve learned, not just on your own decisions and life choices, but also for the sake of others. You have so much to give to help others step back from choices that can hurt them or those they love.

Last, and best of all, can I just rejoice with you, all over again, in your relationship with God? We all see Jesus in you. What a joy it is to be redeemed by Him, and we see that joy in you in profound ways. Ways different than I’ve experienced…because only you know what all He saved you from…as with all of us. Don’t ever let this so-called “real” world appear successful in extinguishing that light in your eyes.  It cannot. You belong to Him. Always remember that.

Love you forever…..

 

“For the grace of God that brings salvation has appeared to all men, teaching us that, denying ungodliness and worldly lusts, we should live soberly, righteously, and godly in the present age, looking for the blessed hope and glorious appearing of our great God and Savior Jesus Christ, who gave Himself for us, that He might redeem us from every lawless deed and purify for Himself His own special people, zealous for good works.”Titus 2:11-14

Understanding and Overcoming Substance Abuse

Biblical Counseling, Addictions, and the Body of Christ

Addiction Recovery and the Burden of Self

Godly Intoxication: The Church Can Minister to Addicts – The Journal of Biblical Counseling

15 Bible Verses to Help with Addiction

A Biblical Approach to Addictions

10 Things to Stop Doing if You Have an Addictive Personality

No Longer Bound – “The Regeneration Program at No Longer Bound is a 12-month long, in-patient, regeneration process. This process differs greatly from a conventional rehabilitation program. By definition, the word rehabilitation means “to restore to a former state.” We believe that the former state of an addict before addiction is filled with wounds of rejection and pain. These wounds have lead to a life of addiction. We believe the process of regeneration, “to restore to a better state”, is the prescription for life long freedom from addiction.”

S.A.F.E. Ministries – Setting Addicts Free Eternally

Blog - Recovery to the Real - Setting Addicts Free EternallyPhoto Credit: BPNews.net