Out of the Pulpit: Positive change is often a process


By Rev. Martin L. Dunne III | Contributing Columnist

It took me a long time to understand why soda should just be for special occasions. One of my favorite parts of birthday gatherings growing up was being allowed to enjoy some soda.

Rev. Martin Dunne

Later, I “went to town” when I was granted unlimited access to soda dispensers in my earliest jobs . . . yet I couldn’t figure out why I suddenly couldn’t sleep.

Reducing my consumption of soda to that childhood level of “special occasions” is one step of my lifelong pursuit of getting the sleep that we all need. I know I’m not alone in my struggle with sleep, as it seems that the most-frequently advertised products are those promising good sleep. 

As much as I [and many others] can offer litanies of “do’s and don’ts” of good sleep, I realize that fostering a tranquil state of your mind is the single most important factor in getting that good sleep. 

I sleep the best when I’m feeling fatigued at the end of the day. To me, “fatigue” means this feeling that I did, to the best of my ability, precisely what I was able to do – what I was meant to do – during the course of that day. All we have is the present moment, and it is  peacefully satisfying to know you can rest in your belief that you did your best, that you gave the day everything you could.

At the same time, there can always be room for improvement. Although it’s impossible to change the past, we can find peace in our resolve to be better the next day. But that is not simply saying, “I’ll do better tomorrow.” It’s a very specific process, the rhythm of which can also help to lull you into a relaxation, which can help you fall peacefully asleep. 

It’s best to do this in as peaceful environment as possible towards the end of the day, but please just remember the process is GRACE: Gratitude, Review, Acknowledgement, Chart, Enthusiasm [ideally in prayer and with a journal handy; everything in the GRACE process may be facilitated by journaling].

Gratitude for everything you have received and experienced [in other words, “count your blessings.”

Review in your heart and mind everything that occurred during the previous day, particularly insights, emotions, memories.

Acknowledgement of your actions and attitudes . . . what was right, what could have been better.

Chart your course to determine what specific steps can be taken to prevent the past mistakes from repeating themselves, and, if possible, how to make things right for the damage caused.

While on your course, make sure your actions and goals are specific, measurable, attainable, relevant and bound to a specific amount of time. But don’t forget to adjust your plans accordingly and track and celebrate your progress.  If done the right way, you’ll discover new ways to work smarter each day.

Enthusiasm that tomorrow will be better contributes to peaceful days and nights because your attitude impacts how you approach things.

Incorporate this daily roadmap [ideally at the same time every day] as part of your routine of “landing the plane” each night. Strive to set-aside an hour to wind-down before bed. It sounds [and often is] impossible due to all the things you want, and need, to do.  However, I’m confident the quantity and quality of your work will improve.

I now display one of those old salvaged soda dispensers in my house. It no longer works, but it serves as a nostalgic, and profound, reminder of moderation in all things – at all times – as the path of healthy sleep and a healthy life.

The Rev. Martin L. Dunne III is a Pompano Beach native and author of several children’s books along with the self-help book “What Could a Priest Know About Marriage?” He is an ordained minister for St. Joan of Arc Catholic Church in Boca Raton. Prior to seminary, he spent a decade working in the “real world” and was active in several business and volunteer endeavors. Visit fathermartinbooks.com for more information on Rev. Martin and his books.

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