Unplug to Connect: Coming soon, a 40-Day Digital Fast for Our Church
I never knew I had a problem until I tried to quit.
Those words have been used by countless smokers, drinkers, and people with other habits through the years, but for me, this came to mine recently when it came to my smartphone usage.
When Thea was born, research was beginning to be published about the direct correlation between smartphone use and anxiety in teenage girls, especially. Erika and I did the research and committed that we would not pass that down to Thea. We would stay off our phones and do our best to make sure that she was not a “screen child“.
Despite rock, solid research and the best of intentions, this has been far more difficult than I initially expected. Add in the complexity of grandparents who love to be on their phones and sisters and other people in their lives, Thea now sees smart phones and smart technology as an essential part of daily life.
Do you ever feel overwhelmed by technology? Smartphones, in particular, have become a constant presence in our lives, offering a never-ending stream of information, entertainment, and connection. But at what cost?
Many of us are struggling with the effects of excessive smartphone use. We feel anxious, distracted, and disconnected from the people and things that matter most. We're losing precious time with our loved ones, neglecting our hobbies and passions, and even harming our physical and mental health.
As your pastor, I've been wrestling with this issue personally and have heard similar concerns from many of you. That's why I'm excited to announce that our church will be embarking on a 40-day Digital Fast this Lent (from Wednesday, March 5 and ends on Thursday, April 17). This fast is optional but highly recommended, especially for those with children at home.
Why a Digital Fast?
The goal of this fast is not to demonize technology or to completely abandon our smartphones. We recognize that phones can be valuable tools for communication, information, and even ministry. However, we believe it's crucial to establish a healthy relationship with technology, one that doesn't control us or distract us from what truly matters.
This fast is an opportunity to step back, reassess our habits, and reclaim our time and attention. It's a chance to rediscover the joy of face-to-face conversations, the beauty of the natural world, and the peace of being present in the moment.
Guidance and Support
To help us on this journey, we'll be using resources from the Digital Fast, a group dedicated to helping people overcome smartphone addiction. They have generously donated workbooks to guide us through the 40 days.
We'll also draw inspiration from new research and best practices as they are published. One helpful guide is Catherine Price, author of "How to Break Up With Your Phone." Price offers practical strategies for changing our phone habits and reclaiming our lives. Let's take a closer look at her advice:
Step 1: Define Your Why
Before we can change our habits, we need to understand why we want to change. What are we missing out on when we're glued to our screens? What do we want to be doing with our time instead?
Price encourages us to write a "breakup letter" to our phones, outlining our frustrations and desires. This exercise can be surprisingly powerful in clarifying our motivations and goals. Do you want more time talking with real people? Do you want increased focus on important tasks? Do you want more time to pray? Spell out your hoped-for future. I’ve found that this step is vital to making any change. A few categories to think about:
Sabbath Rest: Putting down our phones ties into the concept of Sabbath, and the importance of rest and intentional time with God.
Spiritual Disciplines: Reducing phone use can create space for prayer, meditation, and Bible study.
Focus on Relationships: Unplugging can lead to deeper, more meaningful connections with loved ones and community. “Shoulder to shoulder” time in a car can often be a great time to connect, especially with teens. If that time is spent scrolling, connection can’t happen.
Contentment & Gratitude: Constant comparison on social media can lead to discontentment. Stopping the scroll can give us time to foster gratitude.
Step 2: Reconnect With Real Life
One reason we turn to our phones is that we're not experiencing enough joy and connection in our actual lives. We're bored, lonely, and seeking fulfillment in the wrong places.
Price suggests making a list of things we love doing, things we're curious about, and people we want to spend more time with. This list can serve as a reminder of the good things in life that are often overlooked when we're distracted by our phones.
Step 3: Make Your Phone Boring
Our phones are designed to be addictive. Apps use bright colors, notifications, and other tricks to keep us hooked. To break free, we need to make our phones less appealing.
Price recommends deleting or hiding problematic apps, reducing notifications, and redesigning our home screens to prioritize tools over temptations. For me, this will mean deleting the games and social media apps from my phone. I’ll still use it for reading, calling, texting, calendars, podcasts and GPS. But I won’t use it mindlessly to while away my limited free time.
Step 4: Create Phone-Free Spaces
Smartphones have invaded every aspect of our lives, making it difficult to be fully present with the people around us. We need to create boundaries and reclaim spaces where phones are not welcome.
Price suggests starting with phone-free dinners and gradually expanding to device-free family nights or even entire days. Schools that are banning phones from the classrooms are seeing increased attention and joy. I’ve heard similar stories from youth groups and small groups that are banning phones.
Step 5: Start and End the Day on Your Own Terms
For many of us, our phones are the first thing we see in the morning and the last thing we interact with at night. This sets us up for a day of distraction and makes it harder to unwind and get a good night's sleep.
Price recommends using a standalone alarm clock, creating a central charging station outside the bedroom, and replacing our phones with something we want to engage with, like a book or a journal.
A Journey Together: A Call to Action
I know that giving up our phones for Lent might seem daunting, but I promise you it's worth it. When we disconnect from the digital world, we open ourselves up to a deeper connection with God and with the people around us. We begin to see the world with new eyes, appreciating the simple gifts of nature, the joy of human connection, and the abundance of God's love.
So, are you ready to take the plunge? Are you ready to experience the freedom and fullness that come from a life less tethered to your phone?
Here's how you can join us on this journey:
Sign up for the Digital Fast: Visit the welcome desk in the church lobby to sign up and receive your free workbook. This workbook will provide daily reflections, practical tips, and encouragement as you navigate the 40 days. (Workbooks will be available in mid-February.)
Find an Accountability Partner: Don't go it alone! Pair up with a friend, family member, or small group to share your struggles, celebrate your victories, and keep each other on track. Start looking for now and begin finding your “why” together.
Take it One Day at a Time: Remember, this is a marathon, not a sprint. There will be days when you struggle, when you're tempted to give in, and when you feel like you're failing. That's okay. Give yourself grace, and remember that God is with you every step of the way.
This Lent, let's choose to unplug and reconnect – with God, with each other, and with the life that truly matters. I can't wait to see how God transforms us through this journey!
Pastor Tim
