Biblical Foundations - Reclaiming Sacred Rhythms from Digital Overload

Tim Peden
15 hours ago
10 min read

Teachnology .... causing a fog in your brain, stopping you from seeing clearly.

Introduction: The Always-On Problem

We are more connected than ever, yet often more distracted and drained than any generation before us. In the foreword to The Digital Fast, Dr. Henry Cloud warns that our devices can become tools of "fatal distraction" – tactics the enemy uses to divert our gaze from Jesus (Whitehead, 2023). The natural boundaries of work and rest that once protected our lives have eroded. “We have lost the boundaries of time and space through technology,” Cloud observes. There was a time you left the office and truly went off duty, but now “time and space boundaries are gone” (Whitehead, 2023). Work emails, social media alerts, and news updates ping us at all hours, invading evenings, weekends, even the sanctuary of our homes. This constant connectivity blurs the line between work and personal life, leaving many of us feeling overwhelmed and anxious. And not only does our work-life balance suffer, but our spiritual health does too. When every moment is filled with digital noise, when can our souls be still? We may gain efficiency, but we’ve lost the “life… as it was meant to be lived” in God’s rest and peace (Whitehead, 2023). Something vital is at stake: our ability to attend to God’s presence and to those we love.

The Biblical Cry for Focus

Amid this digital chaos, Scripture offers a timeless prayer for refocusing our hearts. The psalmist pleads:

“Turn my eyes from looking at worthless things; and give me life in your ways.” (Psalm 119:37 ESV)

Written centuries before smartphones, these words speak directly to our distracted age. “Worthless things” encompasses anything empty or vain – the endless stream of trivial content that promises enjoyment but leaves us hollow (Piper, 2018). The psalmist recognises that apart from God’s guidance, our eyes naturally drift toward “worthless” distractions. He prays for God to grab his head and turn his eyes away from the alluring vanities and back toward what gives life (Piper, 2018). This is the heart-cry for focus: “God, direct my gaze to what matters. Don’t let me be captivated by what is useless.” In an era when our phones constantly put “idols… and appeals to our materialistic desires” before our eyes, we need this prayer more than ever.

Drowning in Distraction: A Personal Story

I confess I’ve felt this struggle in my own life. During the COVID-19 pandemic, I was glued to my digital device. I had an app called Telegram that was my source of information about what was happening worldwide. I was reading about research, theories, horrible things that were going to happen, and that were happening and even good stories. Sadly, when the pandemic finished, the habits did not. I found myself needing to read my phone constantly to see what was happening and felt the “much-needed hit” (when I discovered new information. The hit was unnecessary on reflection, and I realised my technology had captured me. It was taking my attention and challenging to put down or ignore it. Then I looked around and saw that we have a society trapped by this thing.

News, videos and social media crowd our lives and cause us to give our attention to our screens and ignore what is happening around us. That was me, and I realised that this was not the life I wanted and, most importantly, not the life God designed me to have. Satan had been gradually distracting me from time with God and my significant others and doing the things He had made me for. I needed to change, but before I could do this, I needed God to uncover what was happening and, from a biblical perspective, what He wanted me to do. I read a book called “The Digital Fast - 40 Days to Detox Your Mind and Reclaim What Matters Most” by Dr Darren Whitehead. It is a very well-written book that helped explain the Kingdom of God and how we are called to live in a world that operates as God has designed it to. God has not called us to be on our digital devices constantly.

When Space and Time Boundaries Vanish

In generations past, space and time enforced natural limits on our activity. Work stayed at the office; nighttime brought quiet; weekends allowed a true break. Today, those limits have vanished. Thanks to laptops, Wi-Fi, and smartphones, work and entertainment accompany us everywhere. We live in a 24/7 digital reality where the lights never go out. Cloud notes that it’s now possible for anyone to reach us “anytime and anywhere” – bosses, coworkers, clients, even distant acquaintances (Whitehead, 2023). The result is an “always-on” culture that blurs work and personal life boundaries. One study described this inability to disconnect: with work email on our phones, people struggle to disengage even during supposed off-hours (Hyatt & Harkavy, 2020).

Spiritually, this boundaryless life is perilous. Times that used to be set apart for rest, family, or worship are now easily interrupted by a buzzing notification. We might attempt to read the Bible in the morning, but the phone on the nightstand tempts us to check news or texts before we’ve whispered a prayer. Jesus modelled a very different rhythm – He often withdrew to solitary places to pray (Luke 5:16). But withdrawal is hard when our devices tether us to the world’s chatter at all times. Without intentional boundaries, we become like Martha in the Bible, “anxious and troubled about many things” and missing the “one thing” that is truly needed – sitting at Jesus’ feet (Luke 10:41-42).

The Dopamine Distraction

Why is it so hard to pull away from our screens? One reason is neuroscience: modern technology exploits our brain’s built-in reward system. Every time we get a notification, like, or fresh content, our brain releases a tiny burst of dopamine, a neurotransmitter that makes us feel good. Tech companies know this. Social media apps, video platforms, and games are deliberately designed to trigger the dopamine loop and keep us hooked (Lembke, 2021). Over time, this overstimulation fragments our ability to pay attention. If you’ve ever felt unable to focus on a single Bible verse without reflexively checking your phone, or struggled to pray because your mind keeps wandering back to Twitter, you’ve tasted this scatterbrained state.

Spiritually, the implications are profound. Attention is the beginning of devotion – what we give our attention to is essentially what we worship. If our attention is habitually sliced into slivers by pings and pop-ups, how do we devote ourselves entirely to God or anyone? Jesus taught that “Where your treasure is, there your heart will be also” (Matthew 6:21). In our age, we might paraphrase: “Where your attention is, there your heart will be also.” If we constantly gaze at “worthless things,” our heart grows cold to the things of God. But when we focus on God’s truth and the people around us, our heart begins to align with what truly matters.

God’s Gift of Rhythms and Rest

Into this frenzied modern context, God’s Word speaks a refreshing truth: we were never meant to live without rhythms of work and rest. From the very beginning, God wove sacred rhythms into creation. “And there was evening and there was morning, the first day” (Genesis 1:5). In the creation account, God Himself rested on the seventh day, blessing it as holy (Genesis 2:2-3). He later codified this rhythm in the Sabbath commandment (Exodus 20:9-10). Jesus explained that “The Sabbath was made for man” – it’s a gift, not an arbitrary rule (Mark 2:27). Dr. Henry Cloud emphasises that rest is built into the created order. “God rested. He sabbathed and commands us to do the same,” Cloud writes (Whitehead, 2023).

Our minds and spirits need regular pauses to remain healthy. Cloud writes that “God’s design–with cycles of rest and productivity – remains the optimal cycle for every area of creation” (Whitehead, 2023). Modern productivity science echoes this: the highest performers work hard and then truly unplug to recuperate. We simply function best when we honour engaging and disengaging patterns rather than running nonstop.

Guarding Our Heart and Mind: Building Boundaries

In light of all this, how can we flourish in a tech-saturated world? The key is intentionality – actively guarding our attention and building healthy boundaries. Ephesians 5:15 urges, “Be very careful, then, how you live–not as unwise but as wise, making the best use of the time.” Just as we might fast from certain foods to reset our physical health, we may need to “fast” from digital media to reset our spiritual and mental health. Dr. Cloud puts it plainly: “Give your brain (and your heart, mind and soul) the rest that God designed for you” (Whitehead, 2023).

Psychologists describe the brain’s executive functions as the mental skills that allow us to focus attention, inhibit distractions, and hold our goals in mind (Centre for the Developing Child, 2011). Think of these like mental muscles. Constant distraction weakens them, but disciplined practice strengthens them. The Holy Spirit helps us in this retraining, empowering us with “self-control” – a fruit of the Spirit (Galatians 5:23).

Conclusion: Living with Purposeful Attention

The digital world isn’t going away, and technology itself isn’t evil—it can be used for good. But we must take charge of our attention instead of letting devices and media control us. Dr. Cloud reminds us that we have a choice in how we use technology, and we must not remain “ignorant of [the enemy’s] methods” (Whitehead, 2023). Through God's grace, we can restore balance and sacred focus to our lives.

As we close, here is a central question to prayerfully consider: What is distracting or stopping you from fully living in relationship with God, having healthy relationships, and completing all that God has made you for? God invites you to name it and trust Him enough to set it aside. In return, He promises life in His ways—a life of real connection, purpose, and peace.

References

Center for the Developing Child (2011). Building the Brain’s “Air Traffic Control” System: How Early Experiences Shape the Development of Executive Function. Harvard University. Available at: https://developingchild.harvard.edu

Hyatt, M. & Harkavy, M. (2020). No-Fail Habits: The 7-Step Guide to Achieving Goals That Matter. Nashville, TN: Michael Hyatt & Company.

Lembke, A. (2021). Dopamine Nation: Finding Balance in the Age of Indulgence. New York: Dutton.

Piper, J. (2018). Turn My Eyes from Worthless Things. Desiring God. Available at: https://www.desiringgod.org/articles/turn-my-eyes-from-worthless-things

Whitehead, D. (2023). The Digital Fast: 40 Days to Detox Your Mind and Reclaim What Matters Most. Foreword by Dr. Henry Cloud. Nashville, TN: Thomas Nelson.

Reflection Questions

Audit Your Attention: What “worthless things” (Psalm 119:37) tend to capture your eyes and time on a daily basis? How do these distractions affect your spiritual life and relationships?
Boundary Check: In what ways have digital devices blurred the boundaries between your work and rest, or between your devotional time and worldly noise? Where do you feel a need to redraw those lines?
Dopamine Triggers: Have you noticed signs of digital dependence – for example, reaching for your phone when you feel bored or stressed, or experiencing anxiety when you can’t check it? How might this be impacting your ability to be present with God or family?
God’s Rhythms: What God-given rhythm (daily quiet time, weekly Sabbath, nightly sleep, etc.) are you currently neglecting? How could honouring that rhythm (protecting it from interruption) improve your peace and focus?
Action Step: What is one practical boundary you can set this week to protect your relationship with God or your loved ones from digital distraction? (e.g., no phone during dinner, scripture before screen in the morning, an hour of device-free time in the evening, etc.) How will you hold yourself accountable to it?

5-Day Devotional Plan

Day 1: Recognise the Problem – Read Psalm 119:37. Spend 10 minutes in prayer asking God to reveal the “worthless things” that most distract you. Make a list of the digital activities or habits that pull your heart away from Him. Pray the verse throughout the day: “Lord, turn my eyes from worthless things; give me life in Your ways.”

Day 2: Reclaim Rest – Read Exodus 20:8-11. Reflect on God’s gift of the Sabbath. Choose a block of time (a half or full day this week) to be a “digital Sabbath” for you. Plan now to disconnect from work and devices during that time. Use it for rest, worship, and things that truly refresh you (such as reading Scripture, family time, time in nature, etc.). Journal how you anticipate this might rejuvenate you.

Day 3: Choose the “One Thing” – Read Luke 10:38-42. Meditate on Jesus’ words to Martha that “only one thing is necessary.” Set aside a period today to sit at Jesus’ feet undistracted. This could be 15-30 minutes of silent prayer and Bible reading in a quiet place with your phone off. Resist any urge to multitask. Afterwards, note how it felt to give Jesus your full attention.

Day 4: Guard the Morning and Night – Read Mark 1:35 and Psalm 4:8. Jesus often withdrew early to pray, and Scripture promises peaceful sleep when we trust God. Commit to a simple boundary: no smartphone use for a set time after you wake up (e.g. first 30 minutes) and before bed (e.g. after 9pm). Use that freed time to pray, sing, or reflect on your day with God. Observe how this habit affects your anxiety or peace.

Day 5: Renew Your Mind – Read Romans 12:2. Consider how you can renew your mind by changing your media inputs. Pick one content source that has been dragging you down – maybe negative news, endless social media scrolling, or mindless videos – and fast from it for the next few days. Replace that time with something edifying, such as reading a devotional or calling an encouraging friend. Notice any changes in your mindset and thank God for them.

(Feel free to repeat or adapt this 5-day plan as needed. The goal is to develop ongoing rhythms of disengaging from digital noise and re-engaging with God.)