The practice of fasting (of any kind) is in stark contrast to most of the way we live on a day to day basis in our lives, especially as it relates to digital technology. Due to the addictive nature of technology, and specifically smartphones, we want you to be aware of what you may experience during this time.

In terms of withdrawal effects, you may experience nervousness, restlessness, or irritability during the first several days. You may have heightened emotional sensitivity and realize deep feelings of anger, grief, or sadness, even if you’re initially unsure of the cause. Often, our engagement with technology disguises unpleasant feelings and leads us to avoid coping with them.

But the benefits you can expect far outweigh the initial drawbacks. As with any fast, the further you progress, the more distinctly you may be aware of the leading of the Holy Spirit and a realization of the nearness of God and His work in your heart and life. Additionally, people report better sleep almost immediately. Other benefits include better posture, noticing the faces and eyes of others, increased mental clarity, the ability to focus intentionally, easing of neck and shoulder tension, an uptick in peace, the ability to dream for the future, and a vibrancy to the physical world. 

This experience is an invitation to explore a better way. Rather than asking, “Can I detox/fast for 40 days?” Instead ask, “What do I want to learn or experience in the next 40 days?” The first question will cause us to focus on simply muscling through and getting to the finish line. With this approach there is the potential to either abandon the pursuit if we stumble along the way or make it to the end without having experienced the benefits. The second question will help us to discover what can be carried forward in our relationship to tech. If we don’t have a clear and established “why” behind this pursuit, it will be more difficult to sustain and minimal in its return.

In the week leading up to the fast, we suggest letting the people in your daily life know you’re planning to engage in a digital media fast for 40 days. Here are some additional steps to consider:

• Purchase an alarm clock so your phone is not charging in your room or beside your bed leading to scrolling before sleeping and upon waking
• Purchase an analog watch to replace your smart watch.
• If needed, put an auto-reply on your email account that tells people your work hours and sets an expectation for when they can expect a response. 
• Have a conversation with your work teams and supervisor about your hope to disengage from work/technology during non-working hours.
• Dialogue with your family about how each person is planning to participate over the next 40 days and come up with ways to support and encourage one another.
• Find a few people who are also fasting and establish a regular check-in rhythm and questions to ask one another regularly.
• Check out our resource page for recommended reading and stock up on books.
• Download our recommended podcasts and others you’ve wanted to engage in.
• Curate and update your playlists in Spotify or Apple Music so you have great soundtracks to accompany your fast.

As you disentangle from digital devices, consider these ways to purposefully engage in the life right in front of you:

• Read a novel (or a few!) that you’ve never gotten around to starting.
• Play old school board or card games with your family and/or other fasting friends. Everyone gets to choose a game to contribute. Create a bracket and host a gaming tournament complete with eliminations and prizes.
• Enroll in a cooking (or dance, or sporting, or art) class alone or with others and attend faithfully in person.
• Become a walker. Take advantage of living in beautiful Tennessee and find trails and greenways to walk while listening to those playlists you’ve curated.
• Pick up a hobby to do with your hands.
• If you have small children, get on the floor and play with them as often as possible, being fully engaged in the worlds their little minds create. 
• Endeavor to only have meals around a table and invite others for conversation.
• Use the times when you’d normally reach for your phone as a prompt to pray and thank God for the world He’s given you and ask Him for the peace to be present in it.
• Become someone who journals. Keep track not only of how you’re feeling (even negatively) as you disentangle from media, but of all God is doing in you and in the world around you as you notice it more. Our special edition formation journal is a great place to start!

Click the books below to learn more or purchase!

• The Digital Fast – Darren Whitehead
• The Tech-Wise Family – Andy Crouch
• My Tech-Wise Life – Amy Crouch and Andy Crouch
• Digital Minimalism – Cal Newport
• How To Break Up With Your Phone – Catherine Price
• Restless Devices – Felicia Wu Song
• Taming the Technology Monster – Sissy Goff
• Our Digital Soul – Jenny Black and Bob Hutchins
• 30 Day Blackout – Stacey Jagger
• Finding Soul Rest – Curtis Zackery
• The Ruthless Elimination of Hurry – John Mark Comer

Our missional partner, Thinq Media, has created a page specifically for our church with helpful video resources for you to view!

Click here to watch today.

Click the episodes below to listen!

• The Case for Digital Asceticism with John Mark Comer
• Raising Boys & Girls Ep. 58 with Jenny Black
• Rule of Life Podcast Luminary Interview: Andy Crouch

For those of you wanting to purchase a dumb phone rather than converting your smart phone, we recommend either the Gabb Phone or the Light Phone. The Gabb phone is also an excellent option for parents wanting to ensure their children aren’t exposed to the full scope of digital technology too early. You can find out more about these two phones by clicking below.

• Gabb Phone
• Light Phone

Kyle Calvert, a certified Apple developer and entrepreneur, has provided us with a helpful resource to effectively manage Screen Time which is available for the iPhone and iPad. It’s our hope that this guide will enable you to reintroduce the smartphone to your life with intentionality and in companionship with a Digital Rule of Life.

• Screen Time Resource

FILTER is a digital well-being and online safety curriculum designed to empower young people to set boundaries, create good habits, and achieve healthier relationships with technology. Through education, we truly believe we can change the way these devices are impacting students, prevent problems before they start, and create a better world for this generation and generations to come.

• FILTER Curriculum