In today’s digital world, our attention has become the most valuable commodity. Social media platforms, news feeds, and online applications are competing to capture our attention. The designers of these platforms understand our psychology and use methods that trigger our brain chemicals, particularly dopamine, to compel us to spend maximum time on these platforms. Dopamine is a neurotransmitter responsible for feelings of happiness, satisfaction, and reward. When we see a new notification, receive a like or comment, or view new content, our brain releases small amounts of dopamine, giving us temporary happiness and satisfaction. This dopamine release encourages us to repeat these activities, thus forming a habit. Over time, our brain becomes addicted to these digital stimuli, and we become dependent on them for our dopamine “nourishment.” This results in conditions like digital addiction, attention deficit, anxiety, and mental fatigue. To solve these problems, we need to “rewire” our brain’s dopamine pathways, meaning changing their direction and functionality. This is where the practice of “Dhikr” becomes important. Dhikr, or the repetition of God’s names, is a spiritual practice that has been prevalent in various religions for centuries. In the light of modern science, Dhikr can be used as a powerful “digital detox” tool. This practice is not only a source of spiritual comfort but also deeply affects our brain chemistry. When we perform Dhikr, we shift our attention from external digital stimuli to focus on an internal, peaceful state. This process changes the pattern of dopamine release in our brain. Instead of temporary and superficial satisfaction from digital stimuli, we achieve deep, lasting, and genuine contentment. This transformation helps liberate us from digital addiction and improves our mental health. The purpose of this article is to understand the practice of Dhikr in a modern scientific context and learn how this ancient spiritual practice can help solve our digital age brain problems.

Dopamine is often called the “happiness chemical,” but in reality, it is responsible for much more than happiness. Dopamine is a neurotransmitter that is an important part of our brain’s “reward system.” This system encourages us to repeat activities that are essential for our survival and success, such as eating food, drinking water, and establishing social relationships. When we perform an activity that is beneficial for us, our brain releases dopamine, which gives us feelings of happiness and satisfaction. This feeling encourages us to repeat that activity. The problem arises when modern digital technologies misuse this natural reward system. Social media platforms, video games, and other digital apps are designed to continuously trigger small releases of dopamine. Every notification, every like, every new message, every new video—all create a small wave of dopamine in our brain. These waves together form a “dopamine loop”: we check our phone, we get something new, we get a little happiness, and then we check the phone again to get the next happiness. This loop forces us to cling to our digital devices, even when our real-life work is badly affected. Over time, our brain becomes addicted to these digital stimuli, and we start needing them to feel satisfied. When we are away from them, we feel boredom, anxiety, and emptiness. This is the basic psychology of digital addiction. This same power of dopamine is what we are trying to understand, so that we can use it in our favor, not in favor of digital platforms.

Dhikr, or the repeated recitation of any God’s name, is a spiritual practice about which modern neuroscience has made interesting discoveries. When we perform Dhikr, our brain undergoes several important changes. The first change occurs in our “prefrontal cortex,” which is the part of our brain responsible for decision-making, self-control, and concentration. When performing Dhikr, we focus our attention on a specific word or phrase. This process strengthens the prefrontal cortex, which improves our self-control ability. The second important change occurs in our “amygdala,” which controls feelings of fear and anxiety. Studies have shown that meditation and repetition practices, like Dhikr, reduce amygdala activity, resulting in reduced stress and anxiety. The third change occurs in our “dopamine system.” The dopamine rush from digital stimuli is fast, temporary, and unstable. In contrast, the dopamine release from Dhikr is slow, sustained, and stable. When we perform Dhikr, we experience deep satisfaction and peace, which is a balanced and healthy type of dopamine. This helps us control our unwanted desire for digital stimuli. The fourth change occurs in our “brain waves.” During Dhikr, our brain waves change from “beta” state (alert, active) to “alpha” and “theta” states (peaceful, meditative). This change is extremely beneficial for our brain health, and it provides us with an experience completely different from the continuous chaotic environment of the digital world. The combined result of all these neurological changes is that our brain emerges from digital addiction into a healthy, balanced state.

The need for digital detox exists because our attention is continuously scattering, and we are unable to stay focused on our tasks. There are several reasons for this. The first reason is “notifications.” Our phones and computers continuously send us various notifications, which pull our attention. Every notification breaks our workflow, and it takes time to refocus. The second reason is “infinite scroll.” Social media feeds and video streaming services present endless content, which we continuously scroll through. This traps us in a cycle of “one more video” or “one more post.” The third reason is “FOMO” (Fear Of Missing Out), meaning the fear of missing something. We are afraid that we might miss some important news, important event, or important matter. This fear forces us to continuously check our digital devices. The fourth reason is the wrong concept of “multitasking.” We think we can do multiple tasks simultaneously, but in reality, our brain can effectively focus on only one task at a time. When we multitask, our performance decreases, and we start making mistakes. The fifth reason is the “superficiality” of digital content. Digital content is often short, simple, and interesting, which distances us from the habit of thinking deeply. Due to all these reasons, our attention span is decreasing, our creative abilities are diminishing, and our mental health is being affected. Digital detox is the solution to these problems, and Dhikr is a powerful source of this detox.

There are several types of Dhikr, and each has its own benefits. The first type is “verbal Dhikr,” in which we verbally repeat God’s names or sacred phrases. This is the most common type and can be done anywhere, anytime. The second type is “heart Dhikr,” in which we repeat God’s names in our heart, without sound. This type is deeper and more like meditation. The third type is “auditory Dhikr,” in which we listen to Dhikr sounds, whether our own or someone else’s. This type is particularly useful when our attention is wandering. The fourth type is “movement Dhikr,” in which we perform specific movements while doing Dhikr, such as holding prayer beads or swaying. These movements can deepen the effect of Dhikr. The fifth type is “collective Dhikr,” in which a group performs Dhikr together. This type creates a collective spiritual energy that strengthens each individual’s experience. The sixth type is “creative Dhikr,” in which we combine Dhikr with our creative activities, such as painting, music, or dance. The suitable type of Dhikr may be different for each person. For some people, verbal Dhikr is easier, while for others, heart Dhikr is more effective. The important thing is that we choose the type that makes us feel most peaceful and focused. For digital detox, we can use one or more of these types, provided we do it regularly.

The choice of time and duration for Dhikr is extremely important. It is better to set a specific time for Dhikr so that it becomes part of our daily habits. Morning time is best for Dhikr because our brain is fresh at this time, and we can make a positive start for the whole day. Evening time is also good because it helps relieve us from the day’s stress. Performing Dhikr before sleeping at night can improve our sleep quality. Regarding duration, start with small durations, such as five minutes daily. Over time, we can increase this duration. The important thing is not duration, but regularity. Five minutes of daily Dhikr is better than one hour of Dhikr once a week. During Dhikr, we should try to keep our attention focused. If our mind wanders, we should gently bring it back to Dhikr. This process is actually an exercise to strengthen our attention “muscle.” For digital detox, we can prioritize Dhikr during times when we are most inclined to use digital devices, such as instead of checking the phone immediately after waking up, or instead of checking social media during lunch break.

The choice of environment for Dhikr is also important. A peaceful and pleasant environment helps us focus better on Dhikr. Choose a place where there is minimal noise and disturbance. If possible, dedicate a specific room or corner for Dhikr. Keep this place clean and peaceful. Soft lighting, fragrance, and comfortable seating can improve the Dhikr experience. Natural environments, such as gardens or parks, can also be excellent for Dhikr. If you don’t have access to a peaceful environment, you can use headphones to listen to Dhikr recordings, or create a mentally peaceful place within yourself. The important thing is that we arrange our surrounding environment in a way that helps our concentration, not hinders it. For digital detox, it is very important that during Dhikr we turn off all our digital devices or keep them in another room, so that our attention is not distracted.

It is essential to create a practical digital detox plan. First step: “Assessment.” Review your current digital habits. Which apps do you use the most? When do you use them? How much time do you spend on them? Second step: “Set goals.” What do you want to achieve from digital detox? Do you want to improve your attention? Do you want to use your time better? Do you want to improve your mental health? Third step: “Set limits.” Decide which apps you will use, and for how long. Set specific times for using these apps. Fourth step: “Find alternative activities.” What will you do during the times when you previously used digital devices? Dhikr is an excellent alternative. Other alternative activities include reading, exercise, spending time in nature, or spending time with family and friends. Fifth step: “Start.” Start small. In the first week, try to stay away from digital devices for just one hour daily. In the second week, you can increase this duration. Sixth step: “Follow up.” Record your progress. Are you achieving your goals? If not, make changes to your plan. Seventh step: “Persevere.” Digital detox is a journey, not a destination. Some days will be good, some days less good. The important thing is not to lose heart and continue your efforts.

It is essential to measure the effects of Dhikr so we can know if our efforts are fruitful. First measurement: “Mental state.” Do you feel more peaceful? Has your stress and anxiety decreased? Do you feel less attraction towards digital devices? Second measurement: “Attention span.” Can you stay focused on a task longer than before? Has your multitasking habit decreased? Third measurement: “Sleep quality.” Has your sleep improved? Do you fall asleep easily at night and wake up refreshed in the morning? Fourth measurement: “Relationships.” Are you able to establish better relationships with your family and friends? Do you spend time with them mindfully? Fifth measurement: “Creativity.” Are creative ideas and solutions coming to you more than before? Sixth measurement: “Time usage.” Are you able to use your time better than before? Do you have more time for your hobbies and interests? For these measurements, we can keep a diary where we write our daily observations. We can also use various online tools or apps that track our mental state, sleep, and time usage. The important thing is that we don’t focus only on numbers, but also take our inner feelings and experiences seriously.

Dhikr and prayer have a deep relationship. Dhikr introduces our heart and tongue to God’s names, and prayer is communication with God from the depths of our heart. When we perform Dhikr, we tune into a spiritual frequency that creates a suitable environment for prayer. Dhikr softens and prepares our heart, making our prayers come out with more sincerity and conviction. In the context of digital detox, both Dhikr and prayer shift our attention from the external world to focus on the internal world. They make us realize that true satisfaction and peace are not in digital devices, but in connection with God. When we make Dhikr and prayer part of our daily life, controlling our digital habits becomes easier because we have access to a higher and lasting satisfaction.

Modern life is fast-paced, chaotic, and stressful. We are surrounded by an endless flood of information that has badly affected our mental health. In such circumstances, Dhikr offers a comprehensive solution. It is not only a source of spiritual comfort but also beneficial for our mental, emotional, and physical health. Dhikr provides us with internal strength to cope with the pressures of modern life. It trains our attention, regulates our emotions, and balances our brain chemicals. For digital detox, Dhikr is a natural and effective method with no harmful effects. It helps us establish a healthy relationship with the digital world. Instead of becoming slaves to digital devices, we can become their masters. Dhikr gives us the power to gain control over our lives and spend our precious time and energy on things that are truly important.

There are several misconceptions about Dhikr that need to be addressed. First misconception: “Dhikr is only for elderly people.” In reality, Dhikr is beneficial for people of all ages, especially young people who are victims of digital world pressure. Second misconception: “Special religious knowledge is needed to perform Dhikr.” In reality, Dhikr is a simple practice that anyone can start without any special knowledge. Third misconception: “The purpose of Dhikr is only to gain something in the afterlife.” In reality, Dhikr has worldly benefits too, including better mental health, better attention, and reduced stress. Fourth misconception: “Dhikr takes a lot of time.” In reality, just five minutes daily can be sufficient for Dhikr. Fifth misconception: “Dhikr is only for Muslims.” In reality, the concept of Dhikr is found in every religion. Everyone can repeat God’s names according to their belief. It is essential to address these misconceptions so that more people can benefit from Dhikr.

Finally, it is essential to understand that true happiness is beyond temporary dopamine release. Dopamine promises us happiness, but this promise is never fulfilled. There is always a search for more. True happiness is found in contentment, gratitude, and meaningful relationships. Dhikr brings us closer to this true happiness. It fills our heart with contentment, teaches us to live in the present moment, and gives us a sense of higher purpose. When we create deep contentment within ourselves through Dhikr, we no longer need the superficial happiness of the digital world. We become free—free to live our lives in ways that are truly meaningful to us. The journey of digital detox Dhikr is actually a journey of searching for the true path to happiness. It is a journey that takes us within ourselves, to the depths of our own heart, where true peace and happiness exist.

Consistency is extremely important to achieve the benefits of Dhikr. Our brain is accustomed to habits, and it takes time for a new habit to establish. Research shows that it can take at least 21 days for a new habit to become consistent, and sometimes even more. Therefore, it is essential that we perform Dhikr on a daily basis, even if only for five minutes. Without consistency, we cannot achieve the full benefits of Dhikr. If we miss one day, don’t be disappointed, but start again the next day. We can encourage ourselves, remind ourselves of our goals, and appreciate ourselves for our small successes. Consistency is the key that opens the doors of digital detox through Dhikr.

The purpose of Dhikr is not merely digital detox, but our overall personal development. When we perform Dhikr, we not only control our digital habits but also bring positive changes within ourselves. We learn to be more patient, our gratitude increases, our anger decreases, and we learn to treat others with compassion. These positive qualities prove beneficial in both our personal and professional lives. Dhikr helps us become a better human—a human who controls their emotions, uses their time correctly, and treats others well. This personal development is actually more valuable than digital detox because it improves our entire life.

The journey of digital detox Dhikr is actually a journey of restoring our own brain. It is a journey in which we regain control over our brain, train our attention, and create deep contentment within ourselves. This journey is not easy, but it is extremely rewarding. We will need patience, consistency, and faith. But ultimately, we will be able to live a life that is under our own control, not under the control of digital devices. We will be able to spend our precious time and energy on things that are truly important to us. We will be able to make time for our family, friends, and hobbies. We will be able to live a peaceful, pleasant, and meaningful life. This is the ultimate goal of digital detox Dhikr.