Digital Sabbath: How One Screen-Free Day a Week Can Reset Your Life
In our last post, “Protect Your Eyes and Posture: Ergonomic Tech Tips for Work and Home,” we discussed how everyday technology use affects our eyes, neck, and body, and how some smart ergonomic habits can help reduce the damage. But an important question remains: is protecting your body enough when your mind is constantly glued to screens?
This is where the idea of a Digital Sabbath comes in. Deliberately taking just one day a week away from screens no notifications, no social media scrolling can be your mental reset button. A Digital Sabbath isn’t just about turning off your screens; it’s a powerful way to reconnect with your time, attention, and life.
In this post, we’ll explore how a one-day screen-free practice a week can increase your mental clarity, reduce stress, and restore balance to your life, even in the midst of digital busyness.
A study published in JAMA Network Open found that a 1-week social media detox in young adults (18-24) was linked to a 16.1% reduction in anxiety, 24.8% reduction in depression, and 14.5% reduction in insomnia symptoms after limiting social media use.
Why We Are Addicted to Screens
Dopamine Loop
When our brains experience something pleasurable, they release a type of neurotransmitter called dopamine. Getting a ‘like’, ‘comment’ or a new notification on social media gives our brains a small dopamine hit. We unknowingly pick up our phones again and again in search of that pleasure, which eventually turns into a cyclical addiction.
Variable Rewards
The brain loves uncertainty. When you scroll through Facebook or Instagram, you don’t know what the next post will be – maybe a funny meme, or a picture of a dear friend. The hope of getting this “surprise” keeps our brains glued to the screen for a long time. It works a lot like a slot machine in a casino.
FOMO or Fear of Missing Out
In the present, we always want to be updated. We are afraid that – I don’t know what everyone is talking about? Did I miss any breaking news? This FOMO (Fear of Missing Out) forces us to check notifications repeatedly.
Infinite Scrolling
In the old days, magazines or books had an end. But today’s social media platforms have no ‘end point’ or end. The further down you go, the more new content will keep coming. This Infinite Scroll is designed so that your brain does not understand when to stop.
Loneliness and Mental Refuge
Many people choose the screen as an ‘escape route’ or escape route to escape loneliness, anxiety or boredom. To temporarily get rid of the problems of reality, we dive into the colourful world of the digital world, which gradually goes beyond our control.
Benefits of Digital Sabbath
Mental peace and stress reduction
Our brain is always in ‘alert mode’ due to the rush of notifications, emails and news all day long. Digital Sabbath reduces your cortisol or stress hormone levels. This creates a deep peace in the brain and eliminates mental fatigue or ‘brain fog’.
Development of creativity and attention
When we are away from the screen, our brain goes into the ‘default mode network’. This is when new ideas and creative thoughts come to our heads. Continuous scrolling reduces our attention span, and Digital Sabbath helps restore that ability.
Deep and improved sleep
The blue light of smartphones prevents the production of the hormone ‘melatonin’ in our body, which is responsible for sleep. By not using screens on Digital Sabbath, you will naturally have a deep and comfortable sleep, which will make you twice as productive the next day.
Developing Real Relationships
We often spend our time on the phone without talking to each other, even when we are sitting in the same room. Digital Sabbath allows you to spend quality time with family and friends. Face-to-face conversations and eye contact strengthen the bond between people.
Living in the present moment
The digital world always keeps us worried about the future or the lives of others. When you don’t have your phone in your hand, you can experience the beauty of the present moment. For example, you can enjoy the movement of leaves on a tree, the sound of rain or the real taste of a cup of tea.
Proper use of time
When you are away from your phone, you will suddenly discover that you have a lot of time. You can spend this time fulfilling your unfulfilled hobbies (such as reading books, gardening, writing a diary or drawing), which will give you long-term satisfaction.
How to start
Choose a specific day
Choose a day of the week when your workload is the least. For most people, Friday or Sunday works best. If a full 24 hours seems difficult at first, you can start with 12 hours (for example, 8 am to 8 pm).
Give advance notice
Let your family, close friends, and colleagues know the day before that you will be offline tomorrow. This way, they can reach you by phone in case of emergency (if you keep your SIM card active), and no one will worry if you don’t reply.
Hide your devices
There is a common saying, “Out of sight, out of mind”. Put your smartphone, laptop, or tablet in a drawer or somewhere where it is easily accessible. Also, remove the chargers so that you don’t accidentally reach for the phone to charge.
Use analog devices
We often use our phones to tell the time or set alarms. Use an analog wristwatch and table clock on digital Sabbaths. This will eliminate the need to look at the screen repeatedly.
Create an ‘offline’ list
Make a list the night before of what you will do throughout the day without a screen. For example:
- Read a book that you have been putting off for a long time.
- Write a diary or journal.
- Garden or clean out messy drawers at home.
- Go for a walk or cycle in the park.
- Cook or chat with your family for a long time.
Embrace boredom
Sometimes you may feel very lonely, or your hands may repeatedly reach for your pockets (called Phantom Vibration). Don’t be afraid, this is normal. This boredom is helping your brain to calm down. Take this time to breathe deeply or do some meditation.
FAQ
FAQ 1: What is a Digital Sabbath?
A Digital Sabbath is a planned break from screens for one full day each week. It helps reduce digital overload, improve mental clarity, and restore balance in daily life.
FAQ 2: Do I need to completely avoid all screens during a Digital Sabbath?
Ideally, yes but flexibility is key. The goal of a Digital Sabbath is to avoid non-essential screen use like social media, emails, and entertainment, while allowing emergency or essential use if needed.
FAQ 3: What are the main benefits of practicing a Digital Sabbath?
Practicing a Digital Sabbath can lower stress, improve focus and sleep quality, strengthen relationships, and help you reconnect with offline activities and yourself.
Key Takeway
Digital Sabbath is not just a ritual of avoiding technology; it is a little pause or stop in our fast-paced lives. We cannot deny the advancement of technology, but we have the power to decide whether to be a slave to technology or not.
Just one day a week away from the screen will not stop your work, nor will the world come to a standstill. On the contrary, when you return to the digital world, you will return with a fresh mind, keen attention and new vitality. The incomparable joy of looking into the eyes of your loved one, talking to them, smelling nature or spending time with yourself – no high-definition screen can give you.
So decide today. Let the next holiday be your digital Sabbath. Put away the phone, hold the hand of the loved one and experience life at its own pace.
Are you ready to take on this 24-hour challenge next week? Let us know your thoughts by commenting below, and share the article to encourage your friends to take part in this challenge.
Coming Up Next: Mindful Social Media: How to Unfollow Negativity and Curate Positivity.
