Remove distraction apps.

Make your smartphone dumb by removing "distraction apps" and keeping "utility apps."

Distraction apps: social media, news, email, games, YouTube/video, Amazon/shopping, web browser, etc.

Utility apps: phone, text, calendar, camera, weather. etc.

Eliminate notifications.

Turn of notifications from your phone/text.

Set your phone to look boring.

Make your smartphone less visually appealing by setting it to "grayscale," or using the backgrounds below.

Phone Backgrounds

Invest in an alarm clock.

Get your phone out of your bedroom.

Seek God through Scriptures.

The Digital Fast Workbook: 28-Day Guide is a resource designed to help you turn down digital distraction and turn up the voice of God.

Free copies will be available to pick up at any of our campuses (one per household) or you may purchase a copy below.

Buy Devotional

Buy Workbook

Team up with others.

When we collectively decide to remove our addiction to technology, we no longer experience the "fear of missing out" - instead, we can experience the "joy of missing out."

“If every church did The Digital Fast...it would radically alter the current trajectory of the Church.”

John Mark Comer, Bestselling Author of The Ruthless Elimination of Hurry

Frequently Asked Questions

What Should I Expect?

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 28 days?” Instead ask, “What do I want to learn or experience in the next 28 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.

How Do I Prepare?

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 28 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 28 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.

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How Do I Engage?

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 also of all God is doing in you and in the world around you as you notice it more. Our COTC Formation Journal is a great place to start!

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Additional Resources

Books

Click the books below to learn more or purchase!

The Digital Fast – Darren Whitehead
The Digital Fast Workbook - 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

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Podcasts

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
The Digital Fast: 28-Day Podcast

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Phones

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

Phone Reintroduction

‍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

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Contact

How do I put the Digital Fast into practice?