Try one day a week where your phone isn’t your first prayer of the morning.

What you reach for first shapes the hours after it. Starting the morning inside other people’s news, opinions and updates means your attention is spoken for before you have had a single thought of your own, and the difficulty is not weakness, it is that the device is designed to be reached for. Changing the order matters more than changing the amount.

Try one morning a week where something else comes first: a few minutes of prayer, a window, silence. Leave the phone in another room overnight to make that easier. See what the rest of the day feels like.