A pause before you scroll

Interactive Exercises · 2 min

Catch the automatic reach for your phone

Most scrolling starts without a decision. This short check turns it back into a choice.

Steps

  1. Next time you pick up your phone, stop before opening anything.
  2. Ask: what am I looking for right now? Information, connection, distraction, or escape?
  3. If there's a better way to meet that need, like a call, a walk or rest, try that instead.
  4. If you do scroll, set a limit first, and notice how you feel when you stop.

From the Quran & Sunnah

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