A Do-able Digital Sabbath Day
How to enjoy a tech-free* day that works for you
“The difference between technology and slavery is that slaves are fully aware that they are not free.” - Nassim Nicholas Taleb
Reading this quote in How to Break Up with Your Phone by Catherine Price felt like a gut punch! Yet, I knew how sharp the claws of technology could be. I’d experimented in the past with a social media break and installed the Freedom app on my phone to help curb doom scrolling, which did help refresh my habits a little bit. However, Price’s book promised a 30-day plan, and I was intrigued. She outlined several helpful tips to reassess my relationship to my phone and its settings, and after one failed first attempt at a Digital Sabbath Day, I was ready to give it a go.
*tech-free: modifications allowed (read on for what they were)
How to devise your own successful and personal Digital Sabbath Day:
🗒️ Prepare in advance:
The book outlines journal prompts and questions to consider to figure out your WHY. It encourages you to even write it on a post-it note and stick it on your phone as a reminder when you’re tempted to pick up your phone (which is usually done absent-mindedly). As you can see in the photo above, I chose the question, “What do you want to pay attention to?” My answer: “My surroundings, experiences, and emotions.” Other questions to consider:
〰️ What do I enjoy about using my phone?
〰️ What do I not enjoy about my phone and relationship to it?
〰️ When and why do I typically reach for my phone?
〰️ What could I be missing out on when I’m on my phone?
〰️ If I had more time, what would I like to be doing?Identify what you are taking a break from & remove devices from sight — I decided my break would last 12 hours (8am-8pm) and would not engage with my phone, computer, or television.
*Personal modification: I allowed my phone to be used when driving for Google Maps and to allow text message notifications & phone calls from my Emergency Family list.Notify people who might be trying to contact you or customize the “Driving Focus” manual setting on your iphone to automatically reply to all text messages with “Hi! I’m taking a digital sabbath day and not checking my phone today. I’ll respond to your message tomorrow :)”.
Have a notebook ready to make a list of things that you want to do on your tech devices later (helpful when that urge strikes and you don’t want to forget!).
Make FUN plans for how you’d like to spend your Digital Sabbath Day! This might mean you need to anticipate your needs and research addresses, venue hours, etc. in advance. This is ESSENTIAL to making the most of your day!
🌿 A taste of my Digital Sabbath Day:
I decided to do my Digital Sabbath Day on a Saturday. I started by heading to the beach for outdoor morning yoga. As I walked to the location, I wasn’t seeing a group at first. I thought to myself, “Oh no! Did I get the wrong start time?” And immediately felt the urge to check my phone to see if I’d somehow missed it. But, reminding myself that I wasn’t using my phone, I decided that I would keep walking and if there was no class, I’d do some stretches by myself on the beach. BUT… as I passed the lifeguard tower, the yoga group came into sight! I was so excited and relieved that I had kept walking.
🧘♀️ Beach yoga was amazing, except midway…I realized that a bird had pooped on my yoga mat with perfect aim and I had managed to smear my knee in it (leggings-covered, thank goodness). Still, it was both pretty funny and gross, and maybe even lucky? At any rate, I decided my day was off to a memorable start.
☕️ After cleaning up and eating lunch, I head-over to a local coffee cafe I’d been wanting to check out for awhile. This cafe had major plant & cozy vibes!! I bought myself a drink and then spent a couple hours reading at the cafe, noting to myself that this cafe also made an excellent spot to work from when I wasn’t tech-free, too. I was excited about my new discovery!! (In fact, two days later, I’d return with my husband and laptop in tow).
🎨 Next, I headed to the Hilbert Museum of California - I had pre-planned and made reservations, as it was the last day of the Disney designer Mary Blair’s exhibit. This was my first time to this museum, and I was delighted to wander through the other collections on display, as well. It was so fun to explore a new place and just take my time!
🥘 After wearing out my feet from wandering the halls, I went home and tried cooking a new recipe (Thai curry) for dinner. The day before, I had printed out the recipe so I would not need to refer to my phone or computer. The verdict on the meal: I probably will not be making that recipe again, but I’m glad I tried it! 😆
I loved my Digital Sabbath Day 💛
This day was one of the fullest days I’ve had in a long time, filled with so many good, organic moments! It was a day that allowed me to block out time to do things that I’d been wanting to try. It was a day that allowed me to be fully present. It was a day where I got to move my body, read, get outside, and explore.
Did I feel the urge to check my phone? Yes. But, once the impulse subsided, I realized I didn’t really need it in that moment. I could be fully engaged in whatever I was doing instead.
And when I turned my phone back on at 8pm, guess what? I really hadn’t missed anything. Just a a few non-urgent text messages. (So much for that fear of missing out.)
The book suggests scheduling your Digital Sabbath Day into your calendar. I’m aiming for monthly. Can’t wait for my next one!
…Will you join me?