Chapter 1: The Concept of a Phone Sabbath

In "The Power of Ritual," author Casper ter Kuile discusses the value of a complete tech sabbath each week. However, I opted for a more focused approach—a dedicated phone sabbath from 7 PM on Friday until 7 PM on Saturday. Here’s what I discovered during this period of disconnection:

1. My phone serves as an essential tool for nearly everything. From navigating to locating contact numbers, staying updated on current events, to engaging with my online communities, my device is both a vital utility and a significant source of distraction. It functions as my pocket calculator and an on-the-go banking assistant, helping me manage my budget effectively. Additionally, it organizes my schedule, sending reminders that prevent me from overlooking crucial tasks.
2. I accomplished numerous tasks that I typically would have postponed in favor of mindlessly scrolling through my feed. With the ongoing news of the Russian invasion of Ukraine weighing heavily on my mind, I found myself consuming a lot of information. Instead of remaining glued to the news, I steam cleaned the carpet, tidied up the dishes, reviewed my finances, organized laundry, and prepared some summer activities to keep my child and me active.
3. I experienced moments of boredom and longed for my phone. When my child voices her dissatisfaction with boredom without screen engagement, I find myself more empathetic now. I too craved entertainment, but without that option, I discovered the ability to relax and appreciate my surroundings. It became evident how much I missed out on because my attention was often diverted downwards.
4. Spending time with friends and getting adequate sleep proved to be effective remedies for phone withdrawal. Had I not been asleep or celebrating a friend's birthday for nearly 13 hours during my 24-hour phone hiatus, I would have struggled more with how to occupy my time. Resting physically and engaging socially prevented me from fixating on what I might be missing online. Upon re-entering the digital realm, I realized I hadn’t truly missed anything significant.

On Friday evening, I was quite fatigued, so I initiated my phone break and quickly fell asleep around 8 PM, waking up almost uninterrupted until 7 AM on Saturday. After rising, I restricted my phone usage to only calls and texts (I utilized the QualityTime App, which has had some issues since the latest software update). Since I don’t have a landline, I deemed that blocking calls and texts would not be wise, especially in emergencies. Throughout Saturday, I sought out various activities to keep myself entertained without relying on my phone.

By the end of Saturday night, I had successfully overcome the impulse to check my phone at every opportunity. My device had shifted back to being a helpful tool rather than a constant distraction. While I value the connectivity and information my phone provides, I now recognize more clearly how it can detrimentally encroach upon my life.

It felt akin to hitting a reset button, and I plan to incorporate this experience into my routine more frequently.

Chapter 2: The Impact of Digital Detox

This experiment has taught me the importance of balancing technology use with moments of intentional disconnection.