How to Keep the Sabbath in Modern Times (A Step-by-Step Guide)

Inside: Are you in desperate need of rest and renewal? Here’s a complete Christian guide on how to keep the Sabbath in modern times.

Call it a curse of modern-day living.

Of all the spiritual disciplines, observing a Sabbath has been the most difficult one for me to live out practically.

At first, the practice seemed daunting, if not, near impossible. It was challenging to clear out a whole day’s schedule. Then, when the day arrived, I wasn’t sure what to “do.”

My attention seemed split as to all the things I could—or should—be doing. I couldn’t focus God and His Word like I wanted. My mind felt like a field of gophers, unwanted thoughts popping up one after another.

With time and practice, I got better at it, and Sabbath became my favorite day of the week. Now I can’t live without it.

I want to make this process easier for you. Here’s a guide on how to keep a modern-day Sabbath.

Sundays: A Day of Rest or Day to Catch Up?

For most of us, Sunday is a day off from work—but is it really? Sundays are just as busy as any other day of the week, just without the paid work. It’s the day to go to church, after which we tackle “life admin” tasks.

When our heads hit the pillow on Sunday night, we wonder why we’re so tired.

Contrast this with the fourth commandment, which says:

Remember the Sabbath day by keeping it holy. Six days you shall labor and do all your work, but the seventh day is a sabbath to the Lord your God. On it you shall not do any work, neither you, nor your son or daughter, nor your male or female servant, nor your animals, nor any foreigner residing in your towns. For in six days the Lord made the heavens and the earth, the sea, and all that is in them, but he rested on the seventh day. Therefore the Lord blessed the Sabbath day and made it holy. (Exodus 20:8-11, NIV)

According to the New Testament, Christians are no longer required to observe the Sabbath because we aren’t under the law anymore. (I explain this further in Part 1 on this series).

But even though the Sabbath is no longer required, it’s still wise to observe it because that’s how God has wired us. (See Part 2 for some of these benefits).

Picking a Time and Day for Sabbath

On the Sabbath, we get to stop all of our work to engage in activities that help us rest and delight in God. The Sabbath isn’t a legalistic obligation to squeze in, but one of God’s most gracious gifts to us. It’s up to us to receive it.

Traditionally, the Jewish Sabbath was observed on Saturdays, the seventh day of the week. Over time, Christians began to celebrate it when they gathered to celebrate Jesus’ resurrection on Sundays, the first day of the week (also known as the Lord’s Day).

Because we aren’t under the law, there’s no right or wrong day to keep the Sabbath. It’s more about incorporating the spirit of the Sabbath into our lives.

I work every other Sunday as a nurse, so I choose a day in the middle of the week. Pastors and people in ministry might choose Mondays. For people who work 9 to 5 jobs, Sundays are the most natural day of rest. 

If a 24-hour period seems unfeasible right now, consider starting with a “mini-Sabbath” for a few hours.

Preparing for the Sabbath

Whichever day you pick, keeping the Sabbath will require intentionality. Rest doesn’t simply happen when we stop working. It must be protected like any other commitment, perhaps even more so in our productivity-driven society. 

Recall your last trip out of town. You had to set up an out-of-office autoreply and wrap up loose ends beforehand. The Sabbath is the same—think of it as a weekly mini-vacation. Basic preparation at work and home helps you enjoy your time off. 

So, take care of the tasks that would normally hang over your head. Reply to last-minute emails, stock your fridge, and vacuum up those pesky dog furballs on the floor.

You could also spread out your current Sunday chores throughout the week so that you avoid an epic laundry marathon. The day of, cook simple meals with minimal dishes. Even simpler, order your favorite takeout or eat out with your family.

What Not To Do on the Sabbath

Before we get into what to do on the Sabbath, let’s examine what not to do. The Sabbath isn’t about a legalistic set of rules, but making a personal Not-To-Do list will help differentiate this day from the rest of the week. It’ll also help define what rest looks like for you. 

The Sabbath day should be radically different from your typical day. Here are some ideas to put on your Not-To-Do list:

1. Paid Work

You have permission to stop checking off your work to-do list on the Sabbath. If possible, disconnect from work e-mails and communication. If something pops up in your head, write it down for Monday. 

2. Household Work

The Bible doesn’t distinguish between the labor done at our jobs and at home. In Genesis 1:28, God gives this description of work to humankind: “Be fruitful and increase in number; fill the earth and subdue it.”

If you have kids, you know that managing a household involves the hard work of bringing order out of chaos. So this is another kind of work from which we should rest on the Sabbath.

3. Draining Activities (or Obligations)

A draining activity is anything that makes you groan like Marge Simpson. If you could, you’d avoid them like the plague (or delegate them to your spouse). It’s not considered procrastination to avoid these on the Sabbath. You can get around to them on Monday.

4. Digital Noise 

The American Psychological Association found that our digital lives are making us more distracted, distant, and drained. Digital distractions will look different for you and me. But the more that you unplug from digital noise, the more you will reap the benefits of the Sabbath.

5. Striving

Striving is that inner pushing to do more and to be more. Sometimes, it’s good. Sometimes, it’s done too much in our own strength. Jesus reminds us, “If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing” (John 15:5).

Refrain from anything that causes you to strive. Put away the self-improvement books. Stop working on your goals and projects. Learn to abide in Jesus on the Sabbath, and it will help you do the same the other six days of the week.

How to Keep the Sabbath in Modern Times

Now that you’ve compiled your Not-To-Do list, here are some suggestions on what to do on the Sabbath instead.

1. Linger in God’s Word (and presence).

Even if you have a regular quiet time routine, you’re most likely limited to a brief reading of the Bible before your weekdays begin. On the Sabbath, we get to dig more deeply into God’s Word and spend time with Him in an unhurried manner. 

We get to linger.

Oxford English Dictionary definition of this word is “to remain or stay on in a place longer than is usual or expected, as if from reluctance to leave.” Merriam-Webster Dictionary says that linger is “to dwell in contemplation, thought, or enjoyment.” 

In the Bible, Martha was distracted with responsibilities, but Mary lingered at the feet of Jesus (Luke 10:38-42). When Moses returned to camp after speaking face-to-face with God, his assistant Joshua stayed on and “did not leave the tent” (Exodus 33:11). 

David described his wish to linger in the presence of God in Psalm 27:4: “that I may dwell in the house of the Lord all the days of my life, to gaze on the beauty of the Lord and to seek him in his temple.”

Let’s follow their examples on our day of rest.

RELATED: From Duty to Delight: How to Actually Enjoy Reading the Bible

2. Relish God’s blessings.

On the Sabbath, we also get to slow down to savor all the good things God has blessed us with. First Corinthians 10:31 says, “So whether you eat or drink or whatever you do, do it all for the glory of God.”

Spend time with your family and friends. Light a candle and catch up with your spouse on the week’s happenings. Pull out that dusty board game with your kids. Take a much-needed nap (or at least close your eyes!). Feast on your favorite foods together with thanksgiving—and without guilt. 

On this day, we’re reminded that life is more than our work and that we’re much more than what we do.  

3. Head outside. 

Spending time outside is one of the most refreshing activities you can do, even if you live in the city like me. Surveying God’s creation gives us perspective into our problems and reminds us of who God is. As the psalmist David writes, 

When I consider your heavens, 
the work of your fingers, 
the moon and the stars, 
which you have set in place, 
what is mankind that you are mindful of them, 
human beings that you care for them? (Psalms 8:3-4)

The health benefits of getting fresh air are well-documented: lowered stress, better sleep, and improved mood. One study showed that spending two hours in nature a week is associated with better health and well-being.

No green kale smoothie can compare.

4. Engage in a hobby opposite from your usual work.

Another way to rest is to find a hobby that’s the opposite of what you usually do. In his classic book The Sabbath, Abraham Joshua Heschel writes “If you work with your mind, sabbath with your hands, and if you work with your hands, sabbath with your mind.” 

If you work a sedentary job, engage in a hobby where you create with your hands or move your body. Think about creating art, cooking, gardening, hiking, or sports.

Likewise, if your job involves mostly physical labor, challenge your mind by reading, writing, playing a game, or practicing a musical instrument. 

The best hobbies help you lose your sense of time and enter a state of flow. Determining what activities leave you feeling the most refreshed might take some trial and error. A weekly Sabbath is a perfect time to explore these interests.

5. Read a book about rest.

Even if you have slowed your body down, it might take time for your mind to follow. Eugene Peterson put it this way: “We wait for our souls to catch up with our bodies.”

Reading (or listening to) a book on rest will help you enter into a more unhurried pace. You might even save books like these for your days off. I’ve included a list of suggested reading at the end. 

RELATED: Seven Types of Rest: The Key to Recharging Your Energy

What You Need to Know

Sabbath is considered a spiritual practice because it takes just that—practice. Keeping the Sabbath requires preparation beforehand to clear out a whole day’s schedule. It takes discipline to protect that time. And it takes practice for us to rest and trust in God.

The goal is not to keep the Sabbath perfectly but to draw closer to God and find deep rest for our souls. Here are three unexpected challenges that may arise and how to deal with them.

1. The Energy Dump

Many people experience an energy dump on their days off because they worked hard during the week. One way to counteract this is to start your Sabbath earlier the evening before for a 24-hour period. Go to bed early and sleep in with the whole family (if possible).

But sometimes this energy dump can’t be remedied with a longer period of sleep. You might be too fried to read the Bible on your day off. Maybe all you can do is plop on the couch. Or bury yourself under the covers in a pitch-black room. 

That’s okay. Accept where you are because God does. Just as our bodies tell us we’re hungry and thirsty when we need food or water, our bodies signal to us when we need rest. Too many of us ignore and plow through this signal for rest during the week, leading to an inevitable energy crash. 

It can be discouraging, though, because you want to enjoy your Sabbath, not spend it in a zombie-like state of recovery.

Use this time to physically rest and ask God to minister to you. There’s nothing that you must “do.” Remember Jesus’ words: “The Sabbath was made for man, not man for the Sabbath” (Mark 2:27).

The energy dump can be a helpful gauge—perhaps it’s a sign that you’re overcommitted during the week and need to slow down. Taking a weekly day off is a great start. As Sabbath becomes a regular practice, you’ll find a more balanced and sustainable rhythm.

2. Unprocessed Negative Emotions

Sometimes, when we haven’t hit pause in a while, negative emotions bubble to the surface when we do stop. For some of us, this is the reason we’re reluctant to slow down. We’d rather tackle a daunting project than face those unpleasant feelings.

During your first few attempts at observing the Sabbath, you might feel bored, empty, lonely, anxious, or even depressed. You might discover just how loud your self-critical thoughts are. Or get in touch with some pain or disappointment that you’ve managed to avoid.

You might want to throw in the towel, giving up on the Sabbath practice altogether.

God isn’t surprised, even if we are. Take these painful feelings to Him without burying them in activity. Journal about it, and pour out your heart. 

Don’t be afraid to sit with these feelings. They were always bubbling beneath the surface. You were just too busy to recognize them. Let Him speak tenderly and heal you.

3. Too Much Unplanned Time

It’s good to have downtime and lots of it. But too much free time can lead to time being inadvertently wasted (I’m looking at you, iPhone!).

Don’t wait until your Sabbath day to figure out what you want to do. Make a loose plan beforehand and then get excited about it during the rest of the week.

Consider a fun or out-of-the-ordinary activity. Pick out a book or movie to enjoy. Or make plans to get together with family or friends.

If you dislike making plans, compile a bucket list of potential Sabbath activities and pick from there spontaneously. 

The Neglected Gift from God

Timothy Keller once said, “Because the world is full of ugly things, we need the Sabbath to feed our soul with beauty.” The Sabbath is a day we can drink deeply of God’s presence and blessings. In doing so, we receive the rest and renewal we so desperately long for.

May the Sabbath be the best day of your week.

What would a modern-day Sabbath look like for you?

For more on this topic:

Part 1: Why the Sabbath Matters So Much

Part 2: Why a Day of Rest Can Save Your Sanity

Recommended Reading: Books on Rest

The Rest of God by Mark Buchanan

24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth

Rhythms of Rest by Shelly Miller

The Ruthless Elimination of Hurry by John Mark Comer

The Art of Rest by Adam Mabry

Stop, in the Name of God: Why Honoring the Sabbath Will Transform Your Life by Charlie Kirk

Sign up for monthly updates
and get my FREE Sabbath Planning Guide

Slow down your pace of life today.

Photo by Sincerely Media on Unsplash