Sabbath for Busy People: How to Actually Rest One Day a Week
Nearly half of American workers with paid time off do not use all of it. Rest has become something we earn, not something we receive. Here is a simple way to start keeping a Sabbath, even with kids, shift work or a caregiving schedule.
We have forgotten how to stop
Many of us treat rest like dessert. We will get to it once the real work is done. But the work is never done. There is always another email, another load of laundry, another person who needs something. So we keep going, and we call it faithfulness.
God built a different rhythm into creation. Work six days, then stop. Not because the work is finished, but because we are not God. Sabbath is a weekly reminder that the world keeps turning without us, and that we are loved for who we are, not for what we get done.
What Sabbath is, and what it is not
In the Ten Commandments, God tells His people to remember the Sabbath day and keep it holy, doing no work on the seventh day. When religious leaders turned the Sabbath into a heavy list of rules, Jesus pushed back. He said the Sabbath was made for man, not man for the Sabbath.
Christians practice this in different ways. Many rest on Sunday, the Lord's Day. Others keep Saturday. Pastors, nurses and shift workers often have to choose another day. The day matters less than the habit of truly stopping.
What kind of rest do you need?
Rest is not only sleep. Sometimes your body is tired. Sometimes your mind is fried, your heart is lonely, or your soul feels dry. A good Sabbath makes room for the kind of rest you are missing most.
A simple Sabbath day
This is just one example. Shape it around your family, your church and your schedule.
- Evening beforeGet readyFinish chores, plan easy meals and put your phone on a charger in another room.
- MorningSleep and worshipSleep without an alarm if you can, then gather with your church.
- MiddayShare a mealEat slowly with family or friends. Keep it simple, even leftovers.
- AfternoonRest and delightNap, read, walk outside, play a game or sit on the porch.
- EveningGive thanksShare one good thing from the week and pray for the week ahead.
- Groceries and laundry done the day before
- Meals planned so no one is stuck in the kitchen all day
- Work email and notifications turned off
- A few restful things ready: a book, a game, walking shoes
- A plan for church and time with people
- Permission to leave some things undone
When a full day is not possible
Some seasons make a whole day off feel impossible. Parents of little ones, caregivers, nurses, pastors and people working two jobs know this well. Start where you are.
- Protect a few hours. A Sunday afternoon or a weekday evening can still be holy rest.
- Share the load. Trade off with a spouse, friend or church member so each of you gets a break.
- Pick a different day. If you work Sundays, choose another day and guard it.
- Rest in small pieces. A quiet morning coffee with Scripture or a walk after dinner can be a mini Sabbath.
- Ask for help. If caregiving leaves you no rest at all, tell your church. Respite is something a church family can give.
Rest also shows up in what you eat and drink. Our guide to caffeine, alcohol and sleep explains how an evening cup can steal rest, and Move to Rest shows how gentle movement fits a restful week.
Come unto me, all ye that labour and are heavy laden, and I will give you rest.
Frequently asked questions
What does it mean to keep the Sabbath?
In Scripture, keeping the Sabbath means setting aside one day in seven to stop working and keep it holy. Many Christians today practice it as a day of rest, worship and delight.
Do Christians have to rest on Sunday?
Christians hold different views. Many rest on Sunday, some keep Saturday, and people who work weekends often choose another day. Jesus taught that the Sabbath was made for our good.
How do I rest when I have small children?
Lower the bar. Rest might mean simple meals, an afternoon nap while the kids nap, or trading time off with your spouse or a friend.
Is it okay to check my phone on the Sabbath?
There is no single rule, but many people find that putting the phone away for a few hours is the fastest way to feel rested.
Want to know why stress makes it hard to pray and rest? Read how stress affects your prayer life, or try our guided breathwork.
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