KEY POINTS:
- The holy month provides an opportunity to break free from unhealthy habits
- Excessive social media use during Ramadan can be a major distraction, leading to reduced focus on prayers
- Simple techniques can encourage mindful smartphone use and create a healthier balance.
ISLAMABAD: Ramadan, the sacred month of fasting revered by Muslims worldwide, encourages deep reflection and the shedding of habits that hinder spiritual exaltation.
For many, Ramadan serves as a precious chance to liberate themselves from smoking and other harmful practices, paving the way for a more vibrant and healthier existence.
However, the present screen-dominated age a new form of addiction has emerged, with many find themselves trapped by their smartphones and social media. It is time to explore ways to curb the habit of aimless scrolling on our phones during this holy month, cultivate mindfulness, and reconnect with our spiritual selves—enhancing productivity while maintaining a healthy balance between online activities and religious observances.
Screen addiction
Do you instinctively reach for your phone to check messages and notifications as soon as you wake up? Do you feel a surge of anxiety when your device is just out of reach?
If you identify with these habits, it may be time for a reality check: you could be entangled in an unhealthy attachment to your smartphone, which subtly drains your mental energy without you even realising it.
In today’s world, smartphones have become our digital comfort blankets. The fleeting rush of dopamine—a neurotransmitter that plays a key role in motivation, pleasure, reward, and learning—that we experience while scrolling through our feeds can be incredibly enticing, making it all too easy to lose focus on what truly matters.
While these devices are remarkable tools of connection, there is a wealth of evidence highlighting our growing addiction to smartphones and social media platforms.
Pakistan’s social media boom
According to the Pakistan Telecommunication Authority’s Annual Report for 2024, Pakistan has staggering 71.70 million active social media users, accounting for 29.5 per cent of the entire population of 242.8 million.
YouTube reigns as the most popular social media platform in the country, boasting a potential advertising audience of 71.70 million. Notably, YouTube users account for 64.6 per cent of all internet users and 29.5 per cent of Pakistan’s population.
A study by Global WebIndex reveals that 63.9 per cent of people worldwide engage with social media, spending an average of two hours and 21 minutes daily (as of February 2025). In Pakistan, there are 111 million internet users, making up 47.5 per cent of the country’s population.
Social media during Ramadan
Ramadan is a time for moderation, spiritual growth, discipline, and community building. It offers Muslims a unique opportunity to reflect on their actions and habits, fostering a deeper connection with their faith. However, the distractions of social media can hinder religious observance and concentration.
Endless scrolling through social media feeds consumes valuable time and energy. This unproductive activity detracts from virtuous behaviour, shortens attention spans, and disrupts focus. Instead of engaging in prayers or enjoying restful moments, we often find ourselves lost in the digital world.
In recent years, social media has become a platform for gossip and vain talk, undermining the principles of fasting aimed at spiritual purification. Excessive use can lead to unhealthy comparisons, fostering jealousy, low self-esteem, and dissatisfaction in daily life.
While social media is not entirely negative, the key is achieving balance. After a year of overindulgence, taking a break during Ramadan can lead to healthier habits.
Rewiring habits by rearranging phone
To take control of our screen time, we should leverage apps that track daily usage and set limits for app usage. Many smartphones now have built-in features for this purpose. Experts suggest that using technology to curb technology itself can be an effective strategy in combating screen addiction. Consider setting daily limits and blocking distracting apps. In this regard, helpful tools include Flipd, Stayfree, QualityTime, and Forest.
Building on this, reducing distractions while working is equally important. Activate ‘Do Not Disturb’ mode and place your phone in another room to minimise distractions. Disable push notifications for non-essential apps, and consider uninstalling social media apps to reduce temptation. According to digital wellness advocates, even brief breaks from social media can lead to improved focus and reduced stress levels. Although you may experience FOMO (fear of missing out), you will soon realise how little you miss when unplugged.
In addition to limiting notifications, rearranging your phone layout can make a big difference. Remove distracting apps from your home screen. Since much phone usage is automatic, making apps less accessible can help reduce mindless scrolling. Behavioural psychologists emphasise that small design changes, such as reorganising app placements, can significantly alter digital habits.
To further discourage excessive phone use, adjusting the display settings can be effective. Switch your screen to grayscale to make it less visually enticing. Avoid sleeping with your phone in bed, and refrain from charging it there as well. Studies suggest that exposure to phone screens before bedtime can interfere with melatonin production, leading to poor sleep quality.
Beyond these practical changes, self-awareness plays a crucial role. Before picking up your phone, ask yourself why you are doing so and if it is necessary. Create custom lock screens with prompts like “Why are you picking me up?” or “Stop looking at your phone; put it down.” Experts recommend these subtle nudges as a form of ‘digital self-control,’ helping users become more intentional about their screen time.
As we embrace the spiritual essence of Ramadan, may this sacred month bring us peace of mind, help us eliminate harmful habits, and strengthen our spiritual discipline.
