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November 26 - November 28, 2025
Interestingly, the effects of the Sabbath seemed to linger for several days afterward—a sort of digital hangover that felt good.
“And that’s going to get you to contribute more content, and that’s going to get you…more likes and comments. It’s a social validation feedback loop…it’s exactly the kind of thing that a hacker like myself would come up with, because you’re exploiting a vulnerability in human psychology.”[*2]
Dr. Murthy puts it even more bluntly: “The more of these easy connections we substitute for old-fashioned, hard-won friendship, the lonelier we’ll feel.”
It turns out multitaskers are terrible at every aspect of multitasking. They’re terrible at ignoring irrelevant information; they’re terrible at keeping information in their head nicely and neatly organized; and they’re terrible at switching from one task to another.”
WEEK 1: TECHNOLOGY TRIAGE Day 1 (Monday): Freak Yourself Out Day 2 (Tuesday): Write a Breakup Letter to Your Phone Day 3 (Wednesday): Start Paying Attention Day 4 (Thursday): WWW: What For? Why Now? What Else? Day 5 (Friday): Identify Alternatives Day 6 (Saturday): Delete Your Problem Apps Day 7 (Sunday): Get Physical WEEK 2: CHANGING YOUR HABITS Day 8 (Monday): Say “No” to Notifications Interruptions Day 9 (Tuesday): Make Your Phone Boring Day 10 (Wednesday): Get Your Phone Out of Your Bedroom Day 11 (Thursday): Add Triggers for Positive Habits Day 12 (Friday): Use Technology to Protect
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WEEK 4 (AND BEYOND): YOUR NEW RELATIONSHIP Day 22 (Monday): Trial Separation Recap Day 23 (Tuesday): Take Breaks Day 24 (Wednesday): Manage Your Brain’s Invitations Day 25 (Thursday): Clean Up the Rest of Your Digital Life Day 26 (Friday): Consider a Regular Digital Sabbath Day 27 (Saturday): Put Checks on Your Checking Day 28 (Sunday): Prepare for the Future Day 29 (Monday): Keep Yourself on Track Day 30 (Tuesday): Celebrate!
WWW, short for “What For, Why Now, and What Else,” which will help you take control of your mindless phone checks.
Maryanne Wolf writes in her fascinating book about reading, Proust and the Squid, “New thought came more readily to a brain that had already learned how to rearrange itself to read.”
As U.S. Surgeon General Vivek Murthy writes in his book Together, “Seemingly small interactions [are] an important part of what [keeps] us connected to the fabric of our local community. They [contribute] to our sense of belonging.”
