If it’s been awhile since you closed your computer and ditched your phone or other digital devices for an extended period of time, consider a digital sabbatical.

承诺24-48小时不关机。称之为休假，数字排毒，或安息日。韦恩·穆勒Sabbath: Finding Rest, Renewal, and Delight in Our Busy Livespoints out that while Sabbath may be a holy day for some, it can be anything that provides a visceral experience of life-giving nourishment and rest. He suggests that Sabbath time can be a refuge from our modern life which is designed to seduce our attention.

Between hundreds of TV channels, calendar alerts, email, billboards and other cries for our attention, it’s no wonder that we often feel overwhelmed with day-to-day life, and then some sense of guilt for wanting to retreat.

The first few hours of your sabbatical might be challenging. You might feel the urge to check your email or see what’s happening on Facebook, but once you start connecting with everything around you, you’ll forget that you are disconnected.

How to prepare for your digital sabbatical

• Tell your family.Ask your family to unplug with you and if they don’t want to, ask them to encourage your digital sabbatical. Let them know what to expect.

• Get the gadgets out of sight.If your computers and phones are usually charging in your living room, place them in a box or closet so that it isn’t easy to take a quick look at what’s happening in the www.

• Go analog.纸上的笔将提供你有时会错过打字和滚动的发自内心的体验。写下你的经历，以及当你被拔掉电源插头时的感受。注意这些感觉是如何从1小时变为24小时或48小时的。在你拔掉电源之前，听听丹尼尔·拉波特给你的一些建议，告诉你如何在这里享受假期选择模拟而不是数字。

• 让它等待。The internet will be there when you get back. When you think about the things that have to get done, ask yourself what will really happen if they don’t get done right away. If you wait one day, what is the worst thing that will happen? If the worst isn’t as bad as you thought, let it wait. When you do come back, address the necessary andput an end to the endless game of catching up.

What to do when you are unplugged

• Read a book.Hang out at the library or pull a book off of your nightstand that you haven’t had time to read. Unplugging creates all kinds of time.

• 试试新的食谱。Make something that requires your full attention.

• Take a long walk.Not for exercise, just to see what you can see and think what you can think, and to be who you can be. Take that kind of walk.

• Light candles.The phones and computers are gone, why not the lights?

• Write a love letter.Mail it or don’t, but put your feelings on paper. Be ooey-gooey and lovey-dovey, or simple with your words. Write to your lover, or a friend, parent, child, local business owner, neighbor or someone you don’t even know. Tell them what you love about them and how they make your life better.

• Take a nap.Lay down and close your eyes in the middle of the day. Yes, that’s a thing. Try it, you’ll like it.

• Take care.Since you aren’t on auto pilot, assess the habits that make you feel good for a minute and then poorly for the rest of the day. What simple shift can you make? Don’t beat yourself up, but instead step back and see if there is room for change. Liz chose tea over coffee and reminds us thatno one has it all together all the time.

• 抵抗。你会想知道谁给你发了邮件，你的Facebook朋友在做什么。你明天就能知道了。今天，抵抗吧。

You might not think you have time to do any of these things, but without the day-to-day distraction from all things digital, you’ll be surprised at how much time opens up. Use it in a way that refreshes your soul, feeds your body, and quiets your mind.

After your digital sabbatical, ease back in and set limits for the first week back. If you usually check your email before you get out of bed, wait until you’ve had breakfast before checking in. Make small shifts and re-engage more intentionally. If you enjoy your digital sabbatical, make it a weekly event.

Don’t worry, you won’t miss a thing.