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Let's be honest here. 
Your addiction to your phone is 

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taking away so much from your 
life. 

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You're done waking up every 
morning only to scroll through 

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social media and fry your brain.
It's messing up your focus and 

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wasting time from the already 
limited time you have on this 

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earth. 
And if you want to stop this 

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addiction this Ramadan and 
beyond, you've come to the right

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place. 
Assalamu Alaikum, it's your host

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Nosheen. 
And welcome to another episode 

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of Journey to Jenna, a podcast 
curated to helping you become 

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your own dream girl. 
This is the 6th episode of the 

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Ramadan series and we are going 
to talk about phone addiction or

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honestly, screen addiction in 
general. 

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Doesn't have to be just your 
phone and how to stop it. 

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Let me put this into perspective
for all of you so you can 

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understand the severity of the 
situation. 

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Let's say you spend exactly 4 
hours on your phone every single

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day just scrolling or doing 
useless things. 

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That's almost 61 days out of the
365 days in the year that you're

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wasting by being on your phone. 
And I know a lot of you guys 

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spend way more than that. 
So let's just put that number a 

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little bit higher. 
Let's say you spend exactly 6 

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hours a day on your phone. 
That's a little over 91 days, 

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almost 100 days. 
Guys like that's that's crazy. 

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You know how much time you're 
wasting doing absolutely nothing

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for your life? 
It takes 20 hours to build a new

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skill. 
It takes 480 hours or 20 days to

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get to an intermediate level in 
a new language. 

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What are we doing with our 
lives? 

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And this addiction is something 
that honestly is so easy to fall

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into. 
I used to go my phone for 7-8 

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hours a day. 
Sometimes it would go up to 12 

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hours and thinking back, what 
exactly was I doing on my phone 

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for that long? 
What was I doing with my life? 

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Like it generally blows my mind 
how I let myself to get to a 

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point that low and unproductive 
and think a lot for my mother 

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because she has always been on 
me about my screen time. 

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And, you know, just saying how I
was going on my phone too much 

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and how it was bad for me as a 
mother does and as all teenagers

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do. 
I didn't listen. 

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I didn't believe her when she 
said it was bad. 

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But after a while I realized, 
like, wait a minute, why is she 

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low key? 
Right? 

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And Ma, if you're listening to 
this, I'm sorry for not 

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listening to you sooner. 
I would wake up in the morning. 

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First thing I did is destroy my 
brain by scrolling through 

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social media, Snapchat, then 
Instagram, then Tiktok, looking 

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at posts, stories and videos. 
Then when I was finally done 

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with that and I did get up, I 
did my work and I was not able 

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to focus because my brain was 
genuinely so fried. 

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Other than that, I had a lot of 
things I wanted to do, but I 

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would always put them off. 
And instead of just, you know, 

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working towards them, I would go
in my bed and scroll because 

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that was more comfortable than 
actually getting up and working 

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towards my goals. 
And not even that I would scroll

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so much that I would get bored 
of it and then binge movies 

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hours on end. 
And then when I was done with 

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that, I would go on YouTube, 
like the way I was living was 

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completely unproductive. 
And that feeling of how fried my

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brain felt like I genuinely 
never want to feel something 

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like that again because of how 
horrible it felt. 

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And at some point I realized 
that I was spending so much time

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doing absolutely nothing with my
life. 

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I was doing a lot of nothing and
I decided that I was fed up with

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living the way I was, with being
as unproductive as I was being. 

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My detriment was being caused by
myself, like I am in full 

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control of my life and this was 
completely my own fault. 

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So I started to make a conscious
effort to change that, to lower 

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my screen time and to do other 
productive things in its place, 

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and it really wasn't easy at 
first. 

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This cues in the start of me 
watching YouTube videos on how 

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to stop going on my phone as 
much. 

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And guys, I've tested a lot of 
different tips over the years, 

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so I found what actually works, 
what doesn't work, and I've just

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learned a lot along the way, so 
I have a lot to share with you 

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guys now. 
My screen time averages from one

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to four hours on a daily, and I 
think the highest I've had for 

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the past few weeks was like 5 
hours. 

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But most of the time is honestly
spent on work since I do work 

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for my phone. 
That's one of the bigger 

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misconceptions that I've had 
that I have to learn from. 

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It's not about how much time you
spend on your phone, it's what 

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you do while you're on it. 
At the start, I had this huge 

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misconception, as I said, where 
I thought the lower my screen 

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time, the better. 
I was like, I want my screen 

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time to be under one hour every 
day, and if it went above that 

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hour, I would feel super bad 
about it. 

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But I realized that for me that 
wasn't realistic because I do 

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content creation. 
I also work from my phone. 

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It's not how much time I spent 
on it, rather what I do while 

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I'm on it. 
If I'm spending four hours on 

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Instagram scrolling through 
reels, yes, that's unproductive.

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But if my total screen time one 
day is 4 hours, and that's 

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broken down to checking and 
responding to my emails, 

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responding to work, DMS, filming
content and reading because I'm 

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a book early, that's honestly 
fine. 

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Like, it's the apps that are 
taking away from your life. 

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Like social media that we need 
to focus on and furthermore how 

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you use them because you could 
use social media to further your

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life or you could use it to 
waste half your day. 

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Actual process of stopping your 
phone addiction is something 

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that's going to take a while. 
You have years of social media 

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consumption behind you and 
that's altered your brain to 

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crave instant gratification and 
you're going to want to give in 

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and go on social media to give 
yourself that. 

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I talked about this in episode 4
on the topic of discipline and 

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this 100% carries on over here 
to this topic. 

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So I want to repeat what I said 
there. 

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Fast food, one click shopping, 
endless social media scrolling. 

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We live in a world that is 
designed to give us what we want

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right now. 
The issue with this is that 

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focusing solely on instant 
gratification stops us from 

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being able to achieve actual 
meaningful goals. 

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And if you're constantly looking
for the next week thing to give 

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you that dopamine rush, how will
you ever find the time and focus

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to do things that you actually 
care about and want to do within

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your life? 
You're going to have to choose 

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between the pain of discipline 
and the pain of regret. 

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Do you want to waste more time 
going on your phone and doing 

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nothing and look back in a few 
years and think I wish I would 

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have done more? 
Or do you want to look back and 

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be happy that you disciplined 
yourself to not give into your 

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want of instant gratification? 
The choice is 100% yours. 

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One of the big questions here is
why do we have this addiction? 

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Where does it stem from? 
And it's important to know your 

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own Why? 
Because that leads to knowing 

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how to fix it. 
The first reason is dopamine. 

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Dopamine is the chemical behind 
our feelings of pleasure and 

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reward, and social media 
platforms and many other apps on

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your phone such as games are 
designed to trigger this reward 

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system and keep you hooked on 
the app. 

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Some platforms use algorithms to
personalize your feed, such as 

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Instagram and TikTok, which 
means that you're shown content 

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that will likely get a reaction 
out of you. 

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And then when you're scrolling 
through endless feeds of 

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perfectly created photos and 
entertaining videos, your reward

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system is activated, which keeps
you on the app wanting more. 

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And also on top of that, that 
little ping or vibration when 

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you get a new notification is 
another dopamine trigger. 

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It creates a sense of 
anticipation and urgency, like I

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need to see what this 
notification is. 

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Did someone text me? 
Did someone like my story? 

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Did someone like the new post I 
posted? 

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And it pulls you back to your 
phone to see. 

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All of these different things 
are keeping your brain in that 

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cycle and triggering more and 
more dopamine release. 

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Over time your brain has started
to correlate your phone with 

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dopamine. 
So whenever you want dopamine, 

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you automatically grab for your 
phone. 

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It's a reoccurring cycle and 
this cycle of instant 

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gratification also trains your 
brain for short bursts of 

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pleasure, which makes it harder 
to focus on the long term goals 

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that require sustained effort. 
And this is one of the big 

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things that this can affect 
negatively in the long term. 

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The constant new information and
quick hits of pleasure shorten 

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your attention span. 
We see terminology like TikTok 

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brain being used nowadays and it
really is such a big issue. 

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All the short form content that 
we're consuming is minimizing 

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our attention span to like 810 
seconds and that is honestly so 

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bad. 
The second reason is because you

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don't have any real sense of 
direction in your life. 

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You don't have a plan. 
You don't have goals. 

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You're wasting time on this 
addiction because you don't know

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what to do with your life or 
with your time, because you have

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no clear goals or purpose set 
out. 

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Your free time has become time 
for you to aimlessly scroll. 

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It makes you feel like you're 
doing something because you're 

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constantly in taking information
or news. 

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You have a sense of busyness and
engagement, but really you're 

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just sitting there wasting your 
time scrolling. 

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You could also be using it to 
ward off feelings of boredom, 

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since it is the perfect 
distraction. 

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It's the perfect way to 
entertain yourself. 

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You could also be subconsciously
using your phone to 

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procrastinate, making bigger 
decisions because of the 

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discomfort there is, and taking 
action towards actual meaningful

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goals and creating a more 
meaningful future. 

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The third reason is FOMO, Fear 
of missing out. 

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We got so used to seeing what's 
going on in everyone else's 

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lives that we feel the need to 
open social media every hour to 

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see what this friend posted on 
their story or who posted on 

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Instagram. 
It could also be the same thing 

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to text. 
You don't want to miss when 

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someone texts you, girl. 
It's fine to respond back a 

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little bit late. 
You don't need to be on your 

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phone waiting for someone to 
respond so that you can text 

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back in like 5 seconds. 
There are plenty of other 

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reasons, these are just a few. 
But again, find out your why and

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you will find what areas you 
need to specifically focus on to

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overcome this. 
Now let's go over a few changes 

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to make in your phone settings 
to make not going on your phone 

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a little bit easier. 
Number one is turn on screen 

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time. 
By doing this, you'll be able to

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see a report that shows how much
time you use your device, and 

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then you can also see more 
specifically which apps and 

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websites you use, and how long 
you spend on all of them. 

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You can also set limits on apps.
Once you hit that limit, the app

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gets grayed out or it restricts 
certain futures, which forces 

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you to take a break. 
You can always press the ignore 

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button on these, but it does act
as a really great first barrier.

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Just to remind you, hey you've 
been on this app for a while, 

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it's probably a good idea to get
off. 

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You can also schedule downtime 
periods, which is basically when

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all of your apps are restricted 
except for calls and maybe 

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essential apps like maps. 
I like to set this for evening 

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so I'm less tempted to go on my 
phone at night time. 

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If you do have an Android, there
are apps that you can download 

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to do this and #2 is turning off
your notifications. 

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One of the main reasons we go to
pick up our phones is because of

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notifications that we get. 
We feel the need to check every 

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time we hear that buzz. 
All of my notifications are off 

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besides my banking app messages,
but only for my family, my 

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prayer app, canvas, and then a 
few of my work apps. 

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This has genuinely helped me so 
much because I basically took 

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away all of the background noise
that was there and it's only the

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important stuff that I have now.
We all have a different balance,

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so find what works for you. 
I'd say definitely 100% turn off

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your notifications for your 
social media apps. 

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That's not a need. 
Keep on notifications for the 

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important things like your 
school work, prayer, etcetera. 

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And on top of that, don't be 
afraid to put your phone on Do 

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Not Disturb. 
If you want to make certain 

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people be able to bypass this to
text you like your parents, that

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is an option that you can use so
you don't have any excuses there

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#3 is turning off Race to Wake. 
This is the future that allows 

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your phone to turn on whenever 
you pick it Up is also the 

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future that allows your phone to
turn on whenever you get a 

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notification. 
To turn this off, you go to 

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settings, then go to Display and
Brightness. 

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Scroll down a little bit and it 
should say race to wake. 

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You're going to press the toggle
to be off. 

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I thought this wasn't going to 
work, It wasn't going to be 

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effective when I first heard of 
it, But after I implemented it, 

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I realized it really did help. 
And I was honestly surprised 

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because although it's like a 
really, really miniscule thing 

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to implement, it sort of forced 
me to be more mindful of when I 

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pick up my phone because I have 
to take that extra step and 

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press the power button to 
actually turn the screen on. 

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And also when I do get 
notifications, I have to go out 

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of my way to go and turn my 
phone on to see what the 

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notification is. 
So again, it just really forces 

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me to be overall more mindful of
whenever I go on my phone. 

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Number four, make your phone 
black and white whenever you go 

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on your phone. 
There's so much color and 

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everything and that's a big 
factor that pulls you in when 

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you're on social media or 
playing any games. 

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So by turning that off, you're 
taking away a lot of the 

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interest that you have because 
it becomes a really dull 

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environment. 
To do this you go to 

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Accessibility, then press 
display and Settings, Scroll 

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down a little bit and then press
color filters. 

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There will be a toggle future 
which you want to press on and 

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then press grayscale. 
Also guys, I'll have the 

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specifics on this, unlike the 
directions and everything on my 

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00:14:00,880 --> 00:14:03,960
website. 
Just so you have directions 

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00:14:03,960 --> 00:14:06,000
written down. 
If that helps you out, I'll have

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00:14:06,000 --> 00:14:07,840
the link to that in the 
description. 

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I tried this technique for a 
little while and it definitely 

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00:14:12,120 --> 00:14:16,320
did keep me off my phone. 
There wasn't any flashing colors

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00:14:16,320 --> 00:14:19,280
and there was literally 0 
dopamine that I was getting from

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it. 
I ended up turning it off 

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00:14:21,360 --> 00:14:24,120
because it was working too well.
Like I generally just didn't 

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want to go on my phone anymore. 
Scrolling on social media just 

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wasn't appealing at all. 
I turned it back on a little bit

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00:14:30,680 --> 00:14:35,360
ago just to get back onto that 
and to try and stay consistent. 

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I do turn it back on when I'm 
Facetiming people or buying 

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something, or when I'm making a 
video to post. 

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But I've been trying. 
I feel like this is the hardest 

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out of all of them because it 
genuinely has the biggest 

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effect. 
I mean, for me, at least now 

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we're going to cover a few 
things that you can do instead 

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of using your phone. 
We have a limited time on this 

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earth, and we should be using 
that time wisely. 

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You don't want to be old and 
regret the things that you 

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00:15:04,080 --> 00:15:06,960
didn't do, or the opportunities 
you didn't chase, or the 

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00:15:06,960 --> 00:15:08,680
experiences that you missed out 
on. 

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Spend your time doing things 
that actually matter to you, 

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00:15:11,960 --> 00:15:15,160
things that are meaningful. 
You can invest time into 

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00:15:15,160 --> 00:15:17,200
yourself. 
Try out skin care and make a 

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00:15:17,200 --> 00:15:19,960
routine for yourself. 
Journal out your feelings. 

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00:15:19,960 --> 00:15:22,360
If you want to learn a new 
skill, go ahead and do that. 

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00:15:22,640 --> 00:15:24,120
Read a book. 
Write a book. 

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00:15:24,120 --> 00:15:26,840
If you want Paint, you can start
working out. 

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00:15:26,840 --> 00:15:30,320
Get a gym membership if you can.
If not, go for walks around your

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00:15:30,320 --> 00:15:31,960
neighborhood. 
Tried a new sport? 

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00:15:31,960 --> 00:15:35,600
You can also take Pilates, 
boxing or karate classes. 

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00:15:35,600 --> 00:15:38,760
You can start a new hobby or get
back into an old one that you 

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00:15:38,760 --> 00:15:41,920
haven't done in a while. 
Try new things that you've 

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00:15:41,920 --> 00:15:44,920
wanted to do for a while that 
are maybe out of your comfort 

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00:15:44,920 --> 00:15:47,120
zone. 
Another really big thing is 

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00:15:47,120 --> 00:15:50,040
spending time connecting with 
your loved ones. 

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00:15:50,040 --> 00:15:53,520
Spend time talking to them. 
Make plans to go places 

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00:15:53,520 --> 00:15:56,000
together. 
If you have siblings, ask them 

294
00:15:56,000 --> 00:15:57,840
if you want to bake something 
with you. 

295
00:15:58,440 --> 00:16:01,680
It's such a simple thing, but 
activities like this help in 

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00:16:01,680 --> 00:16:04,840
building your relationship with 
people, just spending time 

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00:16:04,840 --> 00:16:07,280
together and enjoying whatever 
it is that you're doing. 

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00:16:07,560 --> 00:16:09,320
These people won't be here 
forever. 

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00:16:09,400 --> 00:16:13,520
You don't have unlimited time so
spend that limited time that you

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00:16:13,520 --> 00:16:17,880
have with them by doing things 
that you will actually have some

301
00:16:17,880 --> 00:16:22,440
meaning to you in the future. 
You can also volunteer every 

302
00:16:22,440 --> 00:16:24,480
week somewhere. 
Like I would volunteer every 

303
00:16:24,480 --> 00:16:27,320
week at the Mustard for Sunday 
school and that took a few hours

304
00:16:27,320 --> 00:16:30,360
of pre planning for the lesson 
and then it was just a nice way 

305
00:16:30,360 --> 00:16:33,560
to spend my Sundays since I was 
giving back to the community. 

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00:16:33,800 --> 00:16:37,840
I also wanted to cover talking 
about social media and how it's 

307
00:16:37,840 --> 00:16:43,240
not always a bad thing to use. 
Like I've learned so much from 

308
00:16:43,240 --> 00:16:46,280
it and we should be able to use 
these platforms to further 

309
00:16:46,280 --> 00:16:51,000
ourselves, but most of the time 
they tend to lead to doom 

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00:16:51,000 --> 00:16:53,120
scrolling or using them 
unproductively. 

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00:16:53,400 --> 00:16:56,320
So putting in all of these 
countermeasures and on top of 

312
00:16:56,320 --> 00:16:59,360
that, being mindful of your 
social media consumption is 

313
00:16:59,360 --> 00:17:01,800
really important. 
When I first started this whole 

314
00:17:01,800 --> 00:17:04,920
thing, I decided I wanted to 
delay all of my social media and

315
00:17:04,920 --> 00:17:08,920
after a while I came back 
because I realized it's how I 

316
00:17:08,920 --> 00:17:11,760
use it. 
I would still want to go through

317
00:17:12,200 --> 00:17:15,319
that phase of absolutely no 
social media, because to help 

318
00:17:15,319 --> 00:17:19,640
you break out of that habit, you
get to spend so much time with 

319
00:17:19,640 --> 00:17:21,960
yourself. 
It helped me become more 

320
00:17:21,960 --> 00:17:25,040
grounded. 
It helped me actually appreciate

321
00:17:25,040 --> 00:17:26,760
life. 
Like, one of the things that I 

322
00:17:26,760 --> 00:17:29,200
didn't realize is how draining 
social media is. 

323
00:17:29,200 --> 00:17:32,040
And because of that experience, 
when I did come back to social 

324
00:17:32,040 --> 00:17:34,280
media, I was able to use it more
mindfully. 

325
00:17:34,520 --> 00:17:38,840
One of the big parts of this is 
curating your feet to work for 

326
00:17:38,840 --> 00:17:42,040
you, not against you. 
So this means one you're 

327
00:17:42,040 --> 00:17:45,240
following. 
Go through everything and follow

328
00:17:45,240 --> 00:17:47,240
anyone who isn't adding to your 
life. 

329
00:17:47,240 --> 00:17:49,760
Remove people as well. 
Block people if you need to. 

330
00:17:49,760 --> 00:17:53,520
Like I have absolutely no issue 
blocking anyone like it's my 

331
00:17:53,520 --> 00:17:55,880
phone. 
Why am I going to allow a random

332
00:17:55,880 --> 00:17:59,600
person to make me feel bad and 
stress me out when I'm going on 

333
00:17:59,600 --> 00:18:02,320
my phone? 
We're not doing that. 

334
00:18:02,840 --> 00:18:06,320
To go through your feed and 
press not interested in all the 

335
00:18:06,320 --> 00:18:09,240
content that isn't benefiting 
you and then go to your search 

336
00:18:09,600 --> 00:18:12,440
and search of things that you 
want like self help content, 

337
00:18:12,440 --> 00:18:15,480
religious content and favorite 
and like a bunch of those and 

338
00:18:15,480 --> 00:18:17,720
this will create your feet to 
work for you. 

339
00:18:18,320 --> 00:18:20,320
That brings us to the end of 
this episode. 

340
00:18:20,320 --> 00:18:24,480
I hope you all take some 
positive information from this 

341
00:18:24,480 --> 00:18:27,520
and apply it to your life. 
To help you make sure to follow 

342
00:18:27,520 --> 00:18:30,080
my Instagram for daily 
motivation and to see my life. 

343
00:18:30,080 --> 00:18:31,840
I'll have a link to that in the 
description. 

344
00:18:32,120 --> 00:18:34,720
I'll also have a link to the 
Journey to General website. 

345
00:18:34,920 --> 00:18:38,520
There are free resources like a 
weekly planner and a solid 

346
00:18:38,520 --> 00:18:40,360
tracker that you can download 
and use. 

347
00:18:40,600 --> 00:18:42,240
I also have two Ramadan 
planners. 

348
00:18:42,520 --> 00:18:45,120
Along with that I'll post notes 
from today's episode that you 

349
00:18:45,120 --> 00:18:47,840
can use if you would prefer a 
written version. 

350
00:18:48,440 --> 00:18:51,520
Also a huge announcement. 
I am starting a newsletter, a 

351
00:18:51,520 --> 00:18:56,000
subscription that will be 
sending out like tips and tricks

352
00:18:56,360 --> 00:18:59,640
to your e-mail and I hope all of
you guys do go and subscribe. 

353
00:18:59,640 --> 00:19:03,400
It is linked at the bottom of 
the page on my website if you 

354
00:19:03,400 --> 00:19:06,400
want to go check that out. 
With that, I said I want to go 

355
00:19:06,400 --> 00:19:08,680
and I will and shall list you 
guys in my next episode.