10 ways to practise a digital Sabbath

Ideas to help you reflect on your digital habits and how they enable you to rest, be present and experience God’s presence. 

What is a digital Sabbath?

A digital Sabbath is an opportunity to unplug from any unhelpful digital noise and intentionally review any habits, to help us go deeper in our relationship with God. It's inspired by the Hebrew shab.bat, which means to rest, cease or stop.

Practicing a digital Sabbath doesn’t necessarily mean complete withdrawal from technology, rather it’s about embracing digital rhythms that enable us to rest, be present with people around us and experience God’s presence.

Why should I consider a digital Sabbath this August?

• Read: Lauren Westwood on rest, presence and digital habits.

How can I practise a digital Sabbath?

Here are some ideas you could try:

1. Track your screen time

Spend a few days tracking your screen time. Most smartphones and tablets include built-in tools that show how much time you spend on different apps and websites.

Ask yourself:

• Is my screen time higher or lower than I expected?
• Which apps take up most of my attention?
• When and where am I most likely to reach for a device?
• Does my screen time help or hinder prayer, rest or connection?

Begin with awareness, rather than jumping to positive or negative judgement and planning your next steps.

2. Audit your apps

Following on from idea 1, consider deleting apps, changing screen time and notification settings, or find new apps that channel your attention in helpful ways.

There are so many Christian apps to help you read the Bible and pray. Two that are popular amongst Salvationists are the YouVersion Bible app and Lectio 365 from 24-7 Prayer.

You may also want to review who you’re following on social media and what content you are consuming. What are you subscribed to? What appears in your feed? What voices are you listening to? Are you in an echo chamber? Could you follow a more diverse group of people?

While you’re checking, are you following @SalvationistUKI on Facebook and Instagram and have you subscribed to one of our podcasts? You can browse our podcast library at salvationist.org.uk/podcasts. We’d love you to be part of our community!

• Got an app recommendation? Email salvationist@salvationarmy.org.uk.

3. Disrupt your digital habits

Leaning into the more traditional vision of Sabbath-keeping, challenge yourself to do something different one day per week to disrupt your digital habits.

A whole day might feel like a big or unachievable step. Consider what it would look like for you to change your digital habits outside of work and essential contact with others.

For some people, this change might mean no phones, no tablets, no laptops or no gaming devices, or committing to more phone calls and in-person conversations over emails and texts. For others, it could look like avoiding social media or certain apps, perhaps at certain times or locations.

You may notice things you’d like to try if you follow idea 1 and track your screen time.

4. Meditate with God

Meditation can help us relax and become aware of God's presence.

This August, Salvationist Radio is taking a break from our usual Sunday Worship rhythm and sharing a guided prayer time that incorporates deep breathing. As Sunday Worship is available as a podcast, you can play the episode whenever you need it. Find a quiet space, get comfortable and join Sam Davidson (THQ) for an eight-minute meditation.

• Listen to the Sunday Worship digital Sabbath meditation

5. Get creative

Many of us spend hours admiring beautiful content created by other people – some of it created using amazing digital tools!

Each one of us is made in the image of our Creator God, and we were made to be creative in our own way. You could try something new or revive an old hobby, such as:

• Making, composing or listening to music
• Writing or journaling
• Sketching or painting
• Knitting or sewing
• Baking or cooking
• Woodwork or pottery
• Taking photographs or making videos

If digital tools help you be creative, see if there are any recommended apps you could try. If you’d prefer to spend the time offline, see if removing digital distractions unlocks your creativity.

It does not need to be perfect or productive. Enjoy the process!

If creating is already part of your regular rhythm and you post about it online, consider creating something without the pressure to share it.

6. Take a prayer walk

Head outdoors for a walk. Notice God's creation and pay attention to what you see, hear and feel. Pray for your neighbourhood, thank God for his goodness, and simply enjoy being present.

Sometimes the absence of digital noise makes it easier to hear God's voice, so you might want to leave your phone and headphones at home. Other times, a prayer walk is the perfect opportunity to play worship music, listen to the Scripture read aloud or take photographs that celebrate God’s creation.

Whatever you do, make an intentional decision about the part digital devices play in your prayer walk.

7. Digital-free mealtimes

For one week, dedicate one meal each day as a device-free space. Put phones away, turn off the television and resist the temptation to multitask.

Whether eating alone, with family or with others, receive the meal as a gift from God and practise being fully present in the moment.

8. Rediscover reading offline

Reading in print often encourages a slower, more attentive pace than reading online. Instead of opening your favourite app, pick up a physical book or magazine.

If you read Salvationist online, consider subscribing to get Salvationist magazine through your door! Each week, there are devotionals, testimonies, reflections and interviews to help you maintain the habit of reading in print.

9. Boundaries before bedtime

A digital Sabbath is not only about what happens during the day, but an opportunity to consider how digital habits may be impacting our sleep.

Many of us begin and end our day with a screen. Try creating a technology-free hour before bedtime by using the time to pray offline, read a physical book or spend time with family and friends without screens. See if it makes a difference to how you relax at bedtime.

Often, we instinctively reach for technology out of habit or boredom and find ourselves stuck scrolling. If possible, try leaving your phone in another room overnight, so that in the morning you can pause and be more mindful about how you’d like to start your day.

10. Replace scrolling with serving

Jesus said: ‘It is lawful to do good on the Sabbath’ (Matthew 12:12). If you’ve tried some of the ideas above, you might find you have time you could reclaim to bless someone else and deepen your connection to others. You could:

• Visit a friend
• Write a card
• Call a relative
• Help a neighbour
• Prepare a meal for someone

Engaging with a digital Sabbath will look different for everyone – there is no right or wrong way to try it.

For some, this will be approached as a personal challenge and commitment. Others will go on the journey as a family or in community. Remember: the goal is not perfection, but presence!

As we review our digital habits, let’s create room to reconnect with God, enjoy deeper relationships, gain fresh perspective and remember that true rest is found not in the endless scroll, but in the God who invites us to stop and be renewed.

• Let us know how you got on or if you have any ideas to share! Email salvationist@salvationarmy.org.uk.