There has been a rise in constant connectivity and burnout. This is because we have the ability, and sometimes the expectation, to be available 24/7. I think this definitely increased when COVID reared its ugly head. According to a news release by AFLAC in late 2024, burnout is affecting nearly 3 in 5 Americans. Burnout is real.
It is time to introduce digital detox as a spiritual practice. We need it for our physical, mental and spiritual health. A digital detox helps us to pull away from the negativity Brown University shared an article stating, “The purpose of a digital detox is to allow ourselves time to experience real life without distractions. It’s a way to reconnect with individuals personally rather than through a screen and take time to de-stress and step away from all that connectedness.”
The Pressure of a Plugged-In Life
There have been many studies about how excessive screen time impacts the brain as well as increases stress and fatigue. This study shows that increased screen time is a cause of declining physical health, psychological health, and disruptive sleep patterns. Another article talks about the effects of excessive screen time on neurodevelopment, learning, memory, mental health, and neurodegeneration. It talks about the negative effects across the ages even stating that it can cause increased chances of dementia. Beginning your day by checking your smartphone for emails and scrolling social media can unknowingly create habits that will negatively affect your life now and in the future.
You do not have to have a degree to know that overuse of screens can negatively impact a person. Social media is a constant source for us to compare ourselves to people who seem to be perfect. We often forget that it is an illusion. Then, there are the sites that provide no real value except for pure entertainment that is often just ridiculous, dumbing down content for our brain so it barely has to work. This article on newportinstitute.com talks about “Zombie Scrolling.” People mindlessly scroll through social media while missing out on real life interactions. Many people hate to call to make appointments. They want to text or schedule online so they will miss that human interaction. The truth is, these activities cause sadness, anxiety and even depression.
Biblical Perspective on Stillness
If you are withdrawing from real human interactions, wasting time with TV, computers or smartphones and feeling sad, alone or depressed, it is probably time to detox. There it is simply in the Bible. Psalm 46:11 reads “Be still and know that I am God!” (usccb.org) We know Jesus withdrew to pray. He is our model for digital breaks. He is our model to detox by spending time with God.
Psalm 23:2-3 tells us, “In green pastures he makes me lie down; to still waters he leads me; he restores my soul. He guides me along right paths for the sake of his name.” (usccb.org) He leads us to the stillness to be guided along the right paths. When we constantly remain busy, we often miss what is most important.
Simple Christian Detox Practices
There are simple ways to implement regular, Christian detox practices. You can institute a Sabbath-style digital rest. Choose one day to put down screens. You can let people know you will be unavailable during those times. If you need to, start small with only a few hours, but make it the same day every week so you can build on that habit. Make this a time to catch up on reading, spending time in nature or truly spending time being present with loved ones.
Some people may not be able to dedicate whole days to detox. That is ok. You can create positive habits by beginning and ending each day screen-free. Instead, spend this time in prayer or reading Scripture. You can also schedule “sacred silence” moments throughout the week.
Micro-Meditations with Scripture
Another method of Christian detox can be meditation with scripture. For example, set aside three minutes to focus on breathing and scripture. Philippians 4:6-7 is a great start! While breathing in and out, pray with “Have no anxiety at all, but in everything, by prayer and petition, with thanksgiving, make your requests known to God. Then the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus.” (usccb.org)
This practice is best done when pairing deep breathing with memorized verses. If you don’t have an appropriate verse memorized, first read it out loud and then close your eyes and take deep breaths while meditating on the verse. Feel the calmness wash over you.
Using Tech with Discernment and Creating Positive Habits
Always use tech carefully. Set boundaries. Put limits on app use, turn notifications off during worship time and always put your phone down to be totally present with another person. You can invite God into your online life by sharing Scripture and reflecting on content that honors Him.
Create a weekly rhythm of rest, reflection, and renewal. True clarity for life and of life, as well as peace, from Christ, not from any screen. When building good habits, start small. Make sure it is something that will create a positive outcome that you can easily accomplish. Celebrate your accomplishments. Keep track of your progress by writing it down on a piece of paper or in a journal. You can even just mark it on the calendar. If you slip up, it’s ok. Just make sure you start again. How will you start your digital detox?
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