?? Phone Fasting: The Digital Detox That Will Transform Your Focus & Energy:?? How Breaking Free from Screens Resets Your Brain
Selim Uysal
Newsletter & Email Course Specialist ????| Helping productivity experts grow their audience through newsletters and educational email courses. ???| On a mission to help 100 creators launch & scale newsletters. ??
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Originally published at Daily Reflections.
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For the past week, I’ve been trying phone fasting alongside my Ramadan fast.
?? No phone for the first 1–2 hours after waking up
?? No phone in the bedroom at night
Using this habit to help wake up at 4:30 AM for Suhoor
And the results?
Better focus, deeper sleep, and more control over my time.
At the beginning of the year, I also deleted my Instagram account completely and removed all social media apps—including YouTube—from my phone. What a relief.
Why Phone Fasting Works
TJ Power, in The DOSE Effect, explains how our brain chemistry is hijacked by dopamine overload—constant notifications, endless scrolling, and digital distractions that weaken our discipline.
Fasting from your phone does two key things:
? Restores your brain’s reward system – Less dopamine spikes = less craving for quick hits of stimulation.
? Strengthens willpower & discipline – Training yourself to delay gratification in one area (like fasting) makes it easier in others.
Ramadan & Digital Fasting: A Perfect Pair
For centuries, fasting has been about self-control, clarity, and breaking bad habits. Phone fasting follows the same principle:
?? Less digital noise = more presence in your daily life
?? Reduced screen time = improved focus & emotional well-being
?? No phone at night = better sleep & natural wake-up rhythms
Try It For Yourself
1?? Delay checking your phone for the first hour after waking up
2?? Keep your phone out of the bedroom at night
3?? Replace screen time with something mindful (reading, journaling, walking)
The first few days are tough, but just like fasting from food, your body & mind adapt—and you realize how freeing it is.
?? Have you tried phone fasting? What’s your experience?
?? Not ready to go all in? Try delaying your morning phone check by just 15 minutes & see how you feel.
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Thanks for reading
Selim
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