DIGITIAL FASTING

Why Digital Fasting?

We live in a world saturated with screens, notifications, and endless digital noise. The modern world is engineered for distraction. We live in what economists call an “attention economy.” Your attention is for sale. Our devices are not neutral—they are designed to pull us away from presence, depth, and the quiet voice of God. Check your screen time on your phone, or think about how long you watch TV. Now imagine what your life might be like if that time was spent on the things that truly matter! That’s why digital fasting can be so powerful!

What is Digital Fasting?

Digital fasting takes the premise of fasting from the Scriptures and applies it to the digital age. It is simply choosing to let go of digital things in order to grab hold of spiritual realities. Abiding in Jesus begins with giving him our attention, and a digital fast is a way to give him more.

Digital fasting is the intentional removal of non-essential digital engagement for a set period to reclaim focus, presence, and spiritual depth. At its core, digital fasting is about freedom—breaking free from compulsive phone use, endless scrolling, and constant digital noise in order to cultivate a life of deeper purpose, richer relationships, and greater awareness of God.

This guide will walk you step by step through the process of a digital fast.

1. REFLECT: What’s Essential vs. Optional?

Before you get started, take time to evaluate your relationship with technology. The goal isn’t to eliminate all digital tools but to identify what is essential and what is optional.

Assess your digital habits:

  • How much time do I actually spend on screens? Track your screen time for a day or week using tools like Apple’s Screen Time or Google’s Digital Wellbeing.

  • Which apps, websites, or devices consume most of my attention? What do I use out of habit, boredom, or impulse?

  • How does my digital engagement affect my emotional, mental, and spiritual well-being? How do I feel after using certain apps or devices—closer to God and others, or drained and disconnected?

  • Where has technology pulled me away from what matters most? Has it distanced me from God, family, community or meaningful activities?

Clarify what’s ESSENTIAL vs. OPTIONAL

Take time to reflect on what digital tools are actually necessary (utility tools that serve a clear purpose), and which ones are merely sources of entertainment, convenience, or distraction.

  • Essential & Utility Tools:

    • Work related tools

    • Core communication (calls/texts)

    • Navigation

    • Practical apps (banking, home security, kids’ school communication, garage door opener)

    • Camera. etc.,

  • Optional & Distracting:

    • Social media (Instagram, TikTok, Facebook, Snapchat, etc.)

    • Streaming services (YouTube, Netflix, Hulu, etc.)

    • Games and entertainment apps

    • News and sports

    • Shopping apps (Amazon, eBay, etc.)

    • Most notifications

Pro Tip: If something isn’t essential for work or relationships, it’s probably optional. While some of these are convenient on a phone, they aren’t always necessary. Be ruthlessly honest in your evaluation.

Imagine a more deeply rooted life

Take a moment to cast a vision for your life, uncoupled from digital compulsion and noise. Close your eyes, use your imagination, and actually picture what your life could be like.

  • What would it be like to be less hurried, less anxious, and more present?

  • What fruit would grow if you spent more time abiding in Jesus—reading Scripture, praying, being fully engaged in real life?

  • What would it look like if your mind was clearer, your attention stronger, your relationships deeper?

  • What could you accomplish that will have a greater lasting impact? What is the untapped potential of your life?

  • Most of all: Who could you become?

The goal of this fast isn’t just to remove distractions but to rediscover what truly matters. Before you begin, ask God to reshape your vision for life & technology so that it serves your life rather than consuming it. This is one of the most important steps to success.

2. REMOVE: Decluttering Your Digital Life

Once you’ve identified what to fast from, take proactive steps to remove it. The goal is to make your digital world less distracting, less enticing, and more intentional—so that technology serves you, not the other way around.

Simplify your phone

Think of your phone as a utilitarian tool rather than an entertainment device. A simple rule of thumb: If you can do it on a computer, remove it from your phone.

  • Delete non-essential apps (social media, YouTube, news, games, etc.).

  • Disable notifications—all but the most important (including icon badges and push notifications).

  • Set limits & block access using built-in tools like Screen Time (iPhone) or Digital Well-Being (Android), or third-party apps like Freedom or OneSec.

  • Log out of accounts and delete saved passwords to create friction and break habitual scrolling.

  • Set your phone to grayscale—reducing color makes it less stimulating.

  • Disable "raise to wake" or "tap to wake" features to prevent mindless checking.

  • Move essential apps off your home screen or use a minimalist launcher.

  • Use "Do Not Disturb" mode liberally.

  • Uninstall your web browser from your phone (using Screen Time on iPhone) and using a limited web browser like FireFox Focus.

These small actions interrupt habitual and autopilot behavior and create space for deeper awareness.

A few tips to prepare:

  • Get an alarm clock so you don’t rely on your phone in the morning.

  • Set an auto-responder on work email to communicate new rhythms to co-workers.

  • Share your Digital Fast plan with friends, family, or a trusted accountability partner. Consider having your spouse or trusted friend set your screen time passcode, so you can’t circumvent limits.

  • Consider other devices, like smartwatches.

  • Pray before you start!

Establish tech-free boundaries

  • Create tech-free zones (e.g., no phone in the bedroom, at meals, or during time with family).

  • Establish a “docking station” (somewhere your phone “lives” while at home, away from the main living spaces, forcing you to intentionally choose to use it when needed).

  • Set tech-free times (e.g., put away your phone before bed and don’t pick it up until after morning prayer).

  • Keep work apps (and work!) limited to work hours.

The ultimate goal isn’t just to remove technology—it’s to reclaim your attention and redirect it.

3. REPLACE: Rediscovering the Joy of Analog Life

A digital fast is not just about what you remove but what you replace it with. Use this time to cultivate deeper rhythms of life and discipleship to Jesus. Rediscover the joy of a more deeply rooted and analog life!

Expect some discomfort

It’s not uncommon to have withdrawal-like symptoms. You may instinctively reach for your phone, check that website or app, feel antsy, or experience boredom. That’s normal.  Having a set of intentional replacements will help you push through the discomfort.

Avoid swapping one distraction for another

If you remove social media but replace it with endless Netflix, Reddit, or online shopping, you’re not really fasting—you’re just shifting distractions. Be intentional about how you fill the space left by digital noise.

Embrace the joy of an analog life

Swap digital distraction for real, tangible, life-giving activities:

  • First, prioritize prayer and Scripture. Use the time you normally spend on your phone to meditate on God’s Word, pray, journal, or practice silence.

  • Then, embrace real-world analog activities:

    • Read a physical book.

    • Take a walk or enjoy nature without your phone.

    • Have face-to-face (screen-free!) conversations with family and friends.

    • Play board games.

    • Try a new recipe, start a hobby, play an instrument.

    • Engage in acts of service—write letters, visit someone, volunteer.

    • Rest and savor slow moments--take a nap, sit in stillness, or enjoy a cup of coffee without a screen.

By replacing digital noise with meaningful rhythms, you’ll rediscover the beauty of a less-distracted, more deeply rooted and present life.

4. REINTRODUCE: Returning with Intentionality

A digital fast isn’t just an opportunity to step away from technology—it’s a chance to reset and re-evaluate your relationship with it. When the fast ends, don’t rush back to old habits. Be intentional about what stays, what goes, and what needs clearer boundaries.

What do you actually need?

  • What did I not miss at all? If you lived without it for weeks, do you really need it now?

  • What brought the most peace and clarity? What habits or limits helped you feel more present?

  • What digital tools serve my values and priorities? Which ones simply waste time or create distraction?

Create a more intentional digital life:

  • Keep certain apps off your phone permanently. If it wasn’t necessary during the fast, it probably isn’t necessary now.

  • Establish screen-free routines. Mornings, mealtimes, and evenings are great places to remain unplugged.

  • Maintain screen-free zones in your home.

  • Use social media intentionally, not impulsively. Maintain limits and boundaries.

  • Reduce passive consumption. Replace default habits like checking news, watching videos, or browsing aimlessly with something more intentional.

A digital fast is not just about detoxing from digital compulsion—it’s about reshaping your relationship with technology so that it serves you rather than dominates you. The intensity of fasting always comes to an end, the intentionality can remain, allowing you to develop a deeper, more present life in Jesus.

RESOURCES

This guide is built on the wisdom and research of many pioneers in this space. Here are just a few

Books

Podcasts & Teachings

Additional Digital Fasting Guides

Practical Tools & Apps for Digital Boundaries

  • Freedom – Blocks distracting websites and apps across all devices.

  • OneSec – Adds a pause before opening social media apps, disrupting mindless scrolling.

  • StayFocusd (Chrome Extension) – Limits time spent on distracting websites.

  • Forest – Helps build phone-free habits by growing a virtual tree when you stay off your device.

  • Screen Time (iOS) & Digital Wellbeing (Android) – Built-in tools for setting app limits and tracking usage.