I tried something scary a while ago. I removed the internet browser, email, and Facebook app from my phone. It was hard to do at first—but actually enjoyed it. I no longer had as many incessant notifications begging to get my attention, and my daily commute was much more peaceful. Why was it so hard to do in the first place? 

We live in a culture that is addicted to distraction. Along with food, drugs, and alcohol, we’ve added smartphones to the arsenal of things we use to numb negative emotions. We use cellphones like a drug. We don’t want to feel.

Where we are headed. 
The book Fahrenheit 451 by Ray Bradbury describes a future dystopia where books are banned and even confiscated and burned. The protagonist, Guy Montag, burns books for a living. His wife stays at home and is obsessed with technology. She spends hours watching “interactive television” and has a mini radio always blaring in her ear. The book was written in 1953, but details like this are strikingly prophetic.

Media theorist, Neil Postman, notes that Aldous Huxley’s Brave New World predicted that our society would eventually arrive at this place: 

“In Huxley's vision, no Big Brother is required to deprive people of their autonomy, maturity and history. As he saw it, people will come to love their oppression, to adore the technologies that undo their capacities to think.”

Be watchful.
This world is temporary but it's easy to get caught up in the distraction. Jesus warns us about this when He says:

"Be careful, or your hearts will be weighed down with carousing, drunkenness and the anxieties of life, and that day will close on you suddenly like a trap. For it will come on all those who live on the face of the whole earth. Be always on the watch, and pray that you may be able to escape all that is about to happen, and that you may be able to stand before the Son of Man.” (Luke 21:34-36)

What does it mean to "be always on the watch?" It entails communing with God on a regular basis. I'm not completely against entertainment, but we can easily get lost in it. Spending hours on Facebook and binging on Netflix may keep you occupied, but it certainly won't feed your soul. We have to be disciplined enough to carve out time with God. 

Create space for God.
When I say create space, I literally mean setting aside a physical place where you can be with God. I have the privilege of having a spare bedroom in my home. It sat vacant for several months until I had the idea of making it into a prayer room. The only rule is that technology is not allowed there. It really helps me shift into the right mindset as soon as I enter. When I was in seminary, I didn't have a spare bedroom, but I had a chair that I only sat in while reading my bible and praying. 

If you are having trouble setting aside time with God, I challenge you to do the same. You may not have an extra room, but try setting aside a corner of your house meant just for prayer—set aside a holy place. It never ceases to amaze me that on the days when I pray, I find myself less anxious, less stressed, and more content with what God has for me in the current season of my life. 

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When I was in school, I had several teachers that required us to journal on a regular basis. Of course there were certain parameters and topics we had to cover. We were graded according to how well we followed instructions, and whether our writing was free of spelling and grammatical errors. Many clients I work with have had the same experience with journaling. So when I bring up the fact that journaling has been shown to improve mental health, they are hesitant, approaching it like a school assignment. But this is not what I'm suggesting. 

James Pennebaker, a social psychologist and researcher, pioneered what is known as the expressive writing method—an intervention that has shown to improve the mental and emotional health of participants. The research done by Pennebaker showed that writing about one's own story can help with coping and processing memories. Here is the step-by-step process for journaling using this method:

1. Find a notebook or journal.
It doesn't have to be a fancy leather-bound diary—a simple notebook with lines will do. 

2. Time yourself for 15 minutes.
Set a watch or the timer on your phone. 

3. Write about a specific memory or an issue you are currently dealing with. 
Don't worry about spelling or grammar. You are not being graded. This is all about getting your emotions out on paper. 

4. Do this four days in a row. 
Try writing before bed when you are winding down, or during some quiet time when you won't be interrupted. 

Unlike the tedious journaling that many of us did in school, this activity is meant to be freeing. You may find that your entries turn into prayers and one-sided conversations with God on paper. One reason I believe this method works is that you are allowing yourself to process things through free association—the same thing one does during therapy.

When traumatic things happen in our lives, we often try to find meaning. Words are meanings, and when you put your experience into words, you might be surprised at the insight and meaning you discover.

So there you go. Give it a shot and let me know what happens.

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