How to Take a Digital Sabbath: A Weekly Day of Rest From Screens

Think about the last time you went a whole day without looking at a screen. Not your phone, not your laptop, not the TV, not even a smartwatch. For many of us, it's been years. Maybe since childhood. Our devices are the first thing we touch in the morning and the last thing we see at night.

That constant connection has its benefits, but it can also leave us scattered, anxious and tired in a way that sleep doesn't fix. That's one reason a very old idea has found new life: the sabbath, a regular day of rest. A digital sabbath applies that idea to screens, setting aside one day a week, or part of one, to unplug, slow down and reconnect with what matters.

What is a digital sabbath?

A digital sabbath is a regular, planned break from digital devices, often for 24 hours each week. Some people do it from sundown Friday to sundown Saturday, following the rhythm of the Jewish Sabbath. Others choose Sunday, or a few hours each weekend.

The goal isn't to reject technology. It's to create a weekly rhythm of rest and presence.

The roots of sabbath rest

The idea of a weekly day of rest goes back thousands of years. In Judaism, the Sabbath (Shabbat) is a day of rest from work, dedicated to family, community, reflection and spiritual life. Christianity, Islam and other traditions also have practices of regular rest, prayer or reflection.

These traditions share a powerful idea: that humans need regular time to step away from work and productivity, to remember that we're more than what we produce.

Filmmaker Tiffany Shlain, who has practiced a weekly "Tech Shabbat" with her family for years, wrote about this in her book 24/6, arguing that a weekly screen-free day helped her family feel more rested, creative and connected.

Why take a digital sabbath?

Less stress

Constant notifications and news can keep your nervous system on high alert. A day without them can feel like a deep exhale. Our guide to news anxiety and doomscrolling explains why constant news can be so draining.

Better sleep

Less evening screen time can help you wind down and sleep better. Our guide to light pollution and sleep explains how screens affect your body clock.

Deeper relationships

Without phones, conversations tend to be longer, more focused and more meaningful. Our guide to phubbing explores how phones affect relationships.

More presence

You notice more: the taste of food, the sound of birds, the expressions on people's faces.

More creativity

Boredom and unstructured time can spark creativity. Our guide to boredom and creativity explains why.

Spiritual renewal

A day of rest can create space for reflection, prayer, nature, gratitude and the questions that get crowded out during busy weeks.

Reset your habits

A weekly break can help you notice how often you reach for your phone and give you a chance to reset.

What the research says

Research specifically on digital sabbaths is limited, but related studies offer clues. Some studies have found that taking breaks from social media is linked with improvements in wellbeing and reduced anxiety and depression symptoms. Research on rest and recovery from work also suggests that mentally detaching from work helps people recover energy and reduces exhaustion. Our guide to digital detox covers more of the evidence.

How to plan your first digital sabbath

1. Choose your time

Pick a day or block of time that works for your life. Options include:

• A full 24 hours, like Friday evening to Saturday evening
• Sunday from waking to bedtime
• A half-day, like Saturday morning
• Weekend evenings

Start small if a full day feels overwhelming.

2. Decide what's included

What counts as "digital" for you? You might:

• Turn off phones, tablets and laptops
• Allow a TV movie night with family
• Allow music on a speaker
• Keep a basic phone for emergencies

There's no single right answer. Choose rules that feel meaningful and doable.

3. Let people know

Tell friends, family and coworkers you'll be offline. Set an auto-reply on email if needed.

4. Prepare ahead

• Download directions or print a map if you're going somewhere
• Write down important phone numbers
• Plan meals and activities
• Charge devices and put them away

5. Put devices out of sight

Place your phone in a drawer, box or another room. Out of sight really helps.

6. Have a backup plan for emergencies

If you're worried about missing an emergency, keep your phone on with only calls from close family allowed, or check it once at a set time.

What to do on a digital sabbath

Get outside

Go for a hike, walk, bike ride or picnic. Our guides to forest bathing and awe walks have ideas.

Connect with people

Share a long meal, play board games, visit a friend or call someone on a landline. Our guide to hosting a supper club has easy ideas for gatherings.

Read

Pick up a book, magazine or newspaper. Our guide to how to read more has tips.

Create something

Draw, paint, write, knit, cook, garden or play music.

Reflect

Journal, pray, meditate or simply sit quietly. Our guide to journaling for self-reflection has prompts.

Rest

Nap, take a bath, lie in the grass or do nothing at all. Rest is the point.

Practice your faith or spiritual tradition

Attend a service, spend time in prayer or meditation, or join a community gathering.

Common challenges and how to handle them

"I feel anxious without my phone"

That's normal at first. Notice the feeling without judging it. It usually fades after the first few hours or weeks.

"I keep reaching for it"

Habit is strong. Put your phone somewhere inconvenient and replace the urge with another action, like a deep breath or stretch.

"I'm bored"

Boredom is often a doorway to creativity and rest. Give it a chance.

"My work expects me to be available"

Talk with your manager, set clear expectations and start with a shorter break if needed. Our guide to work-life boundaries has tips.

"My family isn't on board"

Start with yourself, or invite family to join for part of the day. Make it fun with games, outings and special meals.

Making it a lasting ritual

• Light a candle or mark the start and end of your sabbath with a small ritual
• Make special meals to look forward to
• Keep it consistent, the same day each week
• Reflect afterward on how you felt
• Be flexible. If you miss a week, just start again

A sample digital sabbath day

• Morning: Wake without an alarm, make a slow breakfast, read the paper or a book
• Late morning: Long walk, hike or bike ride outdoors
• Lunch: A shared meal with family or friends, phones away
• Afternoon: A hobby, nap, board game or visit with someone you love
• Evening: Cook something special, journal, play music or sit outside
• Night: Early bedtime, with your phone still tucked away

The day doesn't have to be packed. Often the most restorative digital sabbaths have lots of open, unhurried time.

How to ease back in

When your sabbath ends, try not to binge on everything you missed. Check messages once, respond to anything important and resist the urge to scroll for an hour. Notice how it feels to turn your devices back on. Many people find their relationship with technology becomes more intentional over time, and that the calm of the sabbath carries into the week.

Frequently asked questions

What is a digital sabbath?

A digital sabbath is a regular break from screens and digital devices, often one day a week, to rest, reflect and reconnect with people and activities offline.

How long should a digital sabbath be?

Many people aim for 24 hours, but even a few hours each week can be helpful. Start with what feels manageable.

What can I do instead of using my phone?

Go outside, read, cook, play games, visit friends, journal, meditate, create art or simply rest.

Is a digital sabbath religious?

It's inspired by religious sabbath traditions but can be practiced by anyone, religious or not.

What if I need my phone for emergencies?

Set your phone to allow calls from close family only, or check it at a set time once during your break.

Rest is a sacred part of life. See how your spiritual wellness is doing with our free wellness wheel quiz.