Every day, people are coming up with new ideas to help us digitally detox. Influencers sell 21-day detox challenges, therapists recommend putting phones in another room before bed, and tech companies launch new apps to reduce screen time. All of this is aimed at a single goal: giving your mind a break from constant notifications.
The thing is, a digital detox solution has been around for more than 3,000 years that doesn’t require an app, subscription, or special retreat. It’s called Shabbat and it’s the original digital detox. Read on to learn more.
What is Shabbat?
Shabbat is the Jewish day of rest. It commemorates God’s creation of the world. God spent 6 days creating the world and, on the 7th day, rested. To honor His creation, we also rest on the 7th day of each week.
Shabbat begins at sundown every Friday and goes until nightfall on Saturday, roughly a 25-hour period. During that time, we step away from work, creating, fixing, and the hustle of everyday life. In many homes, that also means stepping away from technology, including phones and screens.
Why is a Digital Detox Important on Shabbat?
Research shows that practicing a habit regularly is the best way to get it to stick. Fixed rituals, tied to a specific time and specific actions, are far easier to get in the habit of than irregular ones.
Shabbat is the perfect time for a digital detox because it’s a regular, weekly practice. There’s no need to set a reminder; it’s a fixed holiday that occurs every week no matter what. As soon as the candles are lit and the prayers are said, you’re in digital detox time, no questions asked.
How a Digital Detox Improves Mental Health
Mental health professionals have spent the past decade studying the effects of constant exposure to technology, and the findings aren’t great. Notifications trigger small stress responses, social media use is linked to anxiety and depression, and the expectation of being always reachable keeps our nervous system on high alert.
They’ve determined the best way to help is with consistent breaks from technology. It’s a good idea to spend time with people instead of screens and slow our pace. Doing analog things that engage the senses, like enjoying a meal, lighting a candle, or having a real conversation, helps.
That’s what makes Shabbat and mental health improvement such a natural pairing. It’s a full 25-hour period without your phone that gives your mind room to rest, be present, and disconnect, rather than switching from screen to screen.
How to Digitally Detox on Shabbat
Ready to spend Shabbat focused on your mental health? Read on to learn how to make a digital detox a regular part of your Shabbat practice.
Partake in the Friday Night Rituals
Begin your digital detox on Shabbat by partaking in the Friday night Shabbat rituals:
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Light the candles: This act marks the moment when the week ends and time for rest begins. Light the candles and recite the Shabbat prayers, welcoming the Sabbath.
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Say the Kiddush: The taste of Kiddush wine fulfills the need for real, physical stimulation. Recite the Kiddush and drink the wine while focusing on being present in your body.
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Bless the challah: Finally, enjoy the challah. As you bless and tear the challah, enjoy the tactile moment and the delicious taste.
Not sure where to start? Meet our Signature Shabbat Box. It includes everything you need to celebrate Shabbat, including hand-carved candleholders, a linen challah cover, and a ceramic Kiddush cup. When Friday night comes around, you just need to reach for your Shabbat box to get your ritual started.
Engage in Conversation
A digital detox on Shabbat for mental health isn’t just about putting down the phone. It’s about what you do with the time instead. There’s no point in unplugging for 25 hours, then sitting in silence. The real benefit comes from filling that time with something better, like actual conversation, connection, and presence with the people at your table.
This is where our Conversation Cards come into play. Each card is tied to that week’s Torah portion and offers a question or thought to spark discussion at the table. It’s a great way to get started if you don’t know where to begin.
Practice Reflection
Of course, not all mental health benefits come from engaging with others. There’s a huge benefit to self reflection, as well. A gratitude practice is one of the easiest ways to get in the habit of self reflection. Our Jewish Gratitude Journal offers a 12-week framework designed to help you learn how to make mindful reflection a regular part of your digital detox on Shabbat for mental health.
Make a Digital Detox on Shabbat Your Own With Oneg Home
You don’t need to observe Shabbat strictly to get something out of the holiday. Sometimes a modified Shabbat, where phones are put away, candles are lit, and conversation starts flowing, is just the type of reset you need. The important part is finding the best solution for your needs and making it your own. Get started with your digital detox with Jewish ritual objects from Oneg Home.
