Reclaiming Your Life from Night and Doom Scrolling

Assalamu Alaikum Wa Rahmatullah, Dear Parents!

Let’s be real. We live in a world that’s constantly buzzing, beeping, and vying for our attention. And for many of our amazing young people, that attention gets sucked into a vortex of late-night scrolling and, let’s face it, often pretty depressing news – what we call “night scrolling” and “doom scrolling.” As those who care deeply – parents, educators, community leaders – it’s so important to understand what this is doing to our youth, both in their minds and bodies, and how it all connects with the beautiful principles of Islam.

The Real Deal About Night and Doom Scrolling

Night scrolling? That’s when you’re up way past your bedtime, phone in hand, endlessly refreshing social media or news feeds. Doom scrolling? That’s when you can’t seem to look away from all the negativity, the crises, the conflicts flashing across your screen.

Case Study 1: Fatima’s Story – When “Unwinding” Becomes Unraveling

Meet Fatima, a bright and ambitious 19-year-old. University life is demanding, and at the end of the day, she thought scrolling through Instagram was her way to relax. But soon, it became a nightly habit, pushing her bedtime later and later. The result? Fatima started feeling exhausted all the time. Her grades slipped, and she couldn’t focus in class. Even worse, the constant stream of bad news made her feel super anxious and, honestly, kind of hopeless.

Now, Islam teaches us the importance of balance in everything. Our Prophet Muhammad (peace be upon him) emphasized taking care of our health and seeking knowledge in a balanced way. Fatima’s story is a wake-up call: we need to be mindful of how we use our time and what we feed our minds. It’s about choosing beneficial knowledge and practicing self-control, rather than getting lost in a sea of negativity.

Case Study 2: Amir’s Experience – Losing Connection in a Connected World

Then there’s Amir, a 16-year-old who got hooked on doomscrolling during the pandemic. Hours melted away as he read about global crises, feeling more and more stressed and isolated. It wasn’t just his mental health that suffered; he started withdrawing from his friends and family, feeling lonely even though he was “connected” online.

Islam reminds us that we’re part of a community. The Quran encourages us to support each other and build strong relationships. Amir’s experience highlights something crucial: real-life connections matter. We need to prioritize face-to-face interactions and build healthy relationships, not just virtual ones.

The Ripple Effect: Long-Term Health Impacts

Let’s not sugarcoat it: night and doom scrolling can mess you up in the long run. Research is showing some serious consequences:

Sleep Sabotage: When you mess with your sleep, you’re messing with everything. Expect fatigue, poor concentration, and a brain that just doesn’t work as well.
Mental Health Rollercoaster: Anxiety, depression, and feeling totally alone? These are common side effects of too much screen time, especially when it’s filled with negativity.
Body Blues: Sitting for hours staring at a screen? That can lead to weight gain, heart problems, bad posture, and all sorts of physical issues.

Reconnecting with Islamic Values: A Path to Well-being

Islam isn’t just a set of rules; it’s a guide to living a life that’s good for your soul. We’re encouraged to seek knowledge that benefits us, to take care of our bodies and minds, and to find balance in everything we do. Recognizing the dangers of night and doom scrolling is the first step toward making healthier choices that align with our values.

A Practical Guide for Parents and Educators (and Everyone!)

Alright, so what can we do about it? Here’s a game plan:

Set Boundaries, Not Bans: Instead of just saying “no phones,” work together to create healthy screen time limits, especially in the evenings. Make bedrooms tech-free zones.
Curate Your Content: Encourage young people to seek out content that’s uplifting, educational, and in line with Islamic values. Fill your feeds with positivity!
Build Real Connections: Create opportunities for young people to connect in person – sports, volunteering, community events. Nurture those friendships!
Lead by Example: Put your phone down! Show your kids (or younger siblings, or friends) that you value real-life interactions and a balanced lifestyle.

A Heartfelt Dua

Ya Allah, guide our youth to use technology in ways that benefit them, and protect them from the traps of night and doom scrolling. Grant them wisdom to make good choices, and help them build lives that are balanced, healthy, and fulfilling. Ameen.

Let’s face it, navigating the digital world isn’t easy. But by having open conversations, encouraging healthy habits, and staying grounded in our Islamic principles, we can empower our youth to thrive in this age while protecting their well-being.

Jazakallah Khair,

Sayyida Al Salaam
Certified Australian Muslimah Counselor
Qalaq Al Nafsi

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