You Should Consider Taking An Internet Sabbath For Your Mental Health
Or better yet, an Internet sabbatical
The first time I heard of an Internet Sabbath was three years ago.
I was watching a documentary that featured a successful Jewish millionaire or famous person—I can’t remember exactly — but something he said struck me. He casually mentioned being unreachable on the phone on Sabbath days. He goes on further to say that he needs explicit permission from his rabbi to use phones, the internet, or any gadget on that day.
No emails, texts, WhatsApp, or calls.
The very idea of being unreachable on the phone gave me a mild panic attack — I felt dizzy, passed out, and landed with a thud on the floor. Ok, I may have exaggerated, but I am ashamed to admit that up until that moment I had not considered not being reachable on the phone or even entertained the idea of not using the internet for a full day on any of my half-a-dozen electronic devices. Could you imagine a whole day or days without Instagram, Twitter, work emails, reading on your Kindle, and YouTube videos?
Fast forward a few months, and I come across yet another crazy concept: Internet sabbaticals. This time, I was reading Deep Work.
These are two simple concepts that sound simple in theory but require a considerable amount of willpower and discipline in practice.
What are these weird concepts, I hear you ask? Well, I’ll tell you.
An internet Sabbath (also known by several other names, including “phone Sabbath,” “tech Sabbath,” “digital Sabbath,” and “technology Sabbath or "technology Shabbat) is the practice of taking intentional short breaks from the internet, perhaps a day — not to be confused with its less fun sibling, the internet sabbatical.
An internet sabbatical, digital sabbatical, or digital detox, is a period during which a person willingly disconnects from the internet and avoids using digital devices.
It involves moving away from the continuous connectivity and online activities that have become ubiquitous in modern life.
During an internet sabbatical, individuals often refrain from using social media platforms, email, instant messaging, and other online communication channels. You may also limit or completely avoid electronic screens, web services, streaming videos, and playing online games.
This requires even more self-discipline.
There are a lot of voices in support of internet sabbaticals, and there are some, like Cal Newport — who think they don’t make sense. I vehemently disagree with his argument on that.
Breaks are a good thing. No matter how short and no matter our dependency on what we are taking a break from. We take breaks from food, sugar, sex, and plenty of other things we like—especially from dopamine-spurring sources—so why not the internet, phones, technology, and social media?
There is growing literature linking social media and the internet to rising mental health problems.
Mental health issues (including substance abuse) ranked fifth on the list of the global burden of disease, with an economic cost estimated to be US $2.5 trillion in 2010, and expected to double by 2030.
Internet Sabbaths and sabbaticals should be practiced often and should not just be a punishment for teenagers who refuse to do their dishes — or whatever malfeasance they are up to these days.
Here are some steps you can follow to create your Internet Sabbath or Internet Sabbatical:
Choose a specific time frame: Decide how long you want your internet abstinence to last. It could be a full day or a shorter period for internet Sabbaths, or days or perhaps weeks for internet sabbaticals — it depends on your level of commitment and social situation.
Inform others: Let your friends, family, and colleagues know in advance, so they understand that you may not be available online during that time.
Set clear boundaries: Define what “internet- abstinence” means to you. It might involve abstaining from social media, email, browsing, and streaming services. Determine whether you’ll allow yourself to use the internet for essential tasks like communication, navigation, or work-related emergencies.
Plan non-digital activities: Allow yourself to rest, recharge, and be present at the moment without distractions. Use your internet Sabbath as an opportunity to engage in activities that enrich your life. Incorporate activities like exercise, journaling, reading physical books, going for a walk or hike, spending time in nature, meditating, or spending quality time with family/friends.
Create a supportive environment: Make your environment conducive to an internet-free experience. You can achieve this by using app-blocking tools or website blockers on your devices, or even by leaving your devices in a phone lock box with a timer or phone jail box to reduce dependence.
As people continue to navigate our expanding digital landscape and as the Internet of Things grows, it’s important to know when to take a step back and stick your head up for a breather.
The practice of the Internet Sabbath, or Internet Sabbatical, is a valuable tool for promoting intentional use of technology. It serves as a reminder to disconnect from the growing sources of distraction and reconnect with ourselves and the world around us. Although, it may not be feasible for everyone, especially those who rely on the internet for work, education, or other essential aspects of life, it’s worth a try when possible — but that’s just me talking from my own limited experience with the idea.
Thank you for reading.
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Good luck and stay productive.
