بِسْمِ اللَّهِ الرَّحْمٰنِ الرَّحِيمِ
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Ruqyah Protocol
Phone Addiction and Wasted Time
Ruqyah to regain a heart drowned in the screen and the time that slipped away
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Raqi Faisal Ahmed Sabit
Al Quranic Ruqyah Healing Center
Introduction — who this protocol is for
When you pick up your phone, you cannot tell how the time passes — this is not merely a "bad habit." The Qur'an identifies this state as "ghaflah" (heedlessness of the heart) and "lahw" (idle amusement that keeps one away from the remembrance of Allah). In Surah Al-Asr, Allah directly swears by time and says that man is in loss — except those who have believed, done righteous deeds, and urged one another to truth and patience. This protocol is arranged around verses for breaking that heedlessness, recognizing the allure of this world, and understanding the true value of time — along with some practical steps for changing habits.
Signs for which this protocol may help
- You cannot tell how hours upon hours go by once you pick up your phone
- The time for salah has come, yet you cannot stop scrolling
- Saying "just 5 more minutes" and holding on to your phone until the night is gone
- Being unable to focus on any other task without short videos or reels
- Feeling restless when you try to recite the Qur'an or read a book, yet hours pass on the phone
- At the end of the day, feeling that the time was completely empty and nothing was accomplished
- Feeling restless without the sound of notifications and wanting to check your phone again and again
Important note: Most of the signs above can also have ordinary physical or psychological causes. So first get the necessary medical tests and treatment. Ruqyah runs alongside medical treatment, not as a replacement for it. Do not conclude with certainty that someone is affected by sihr or jinn just because a sign matches.
Translation of the meanings of the Qur'an: Saheeh International (via quran.com).
Opening duas
Make wudu and sit facing the qiblah. Make the intention: through the Word of Allah, I am asking Allah alone for healing.
بِسْمِ اللَّهِ الَّذِي لَا يَضُرُّ مَعَ اسْمِهِ شَيْءٌ فِي الْأَرْضِ وَلَا فِي السَّمَاءِ وَهُوَ السَّمِيعُ الْعَلِيمُ
I begin in the name of Allah, with whose name nothing in the heavens or on the earth can cause harm; He is the All-Hearing, the All-Knowing.
Recite: 3 times
Nothing can cause sudden harm to the one who recites this dua in the morning and evening. (Tirmidhi 3388)
بِسْمِ اللَّهِ الرَّحْمٰنِ الرَّحِيمِ
In the name of Allāh, the Entirely Merciful, the Especially Merciful.
Meaning: Surah Al-Faatiha 1:1, Saheeh International.
Recite: 19 times
Before starting the ruqyah, settle your focus and your intention, then recite.
أَعُوذُ بِكَلِمَاتِ اللَّهِ التَّامَّاتِ مِنْ شَرِّ مَا خَلَقَ
I seek refuge in the perfect Words of Allah from the evil of all that He has created.
Recite: 3 times
(Muslim 2708)
Verses for breaking heedlessness
Morning and evening, or whenever you feel a strong pull to pick up your phone — stop and recite these verses.
1
Surah Al-Anbiyaa 21:1-3
بِسْمِ اللَّهِ الرَّحْمٰنِ الرَّحِيمِ اقْتَرَبَ لِلنَّاسِ حِسَابُهُمْ وَهُمْ فِى غَفْلَةٍ مُّعْرِضُونَ ۱ مَا يَأْتِيهِم مِّن ذِكْرٍ مِّن رَّبِّهِم مُّحْدَثٍ إِلَّا اسْتَمَعُوهُ وَهُمْ يَلْعَبُونَ ۲ لَاهِيَةً قُلُوبُهُمْ ۗ وَأَسَرُّوا النَّجْوَى الَّذِينَ ظَلَمُوا هَلْ هٰذَا إِلَّا بَشَرٌ مِّثْلُكُمْ ۖ أَفَتَأْتُونَ السِّحْرَ وَأَنتُمْ تُبْصِرُونَ ۳
[The time of] their account has approached for the people, while they are in heedlessness turning away. No mention [i.e., revelation] comes to them anew from their Lord except that they listen to it while they are at play With their hearts distracted. And those who do wrong conceal their private conversation, [saying], "Is this [Prophet] except a human being like you? So would you approach magic while you are aware [of it]?"
Recite: 7 times
Intention: A warning against being absorbed in amusement with a heedless heart while the Day of Reckoning draws near
لَّقَدْ كُنتَ فِى غَفْلَةٍ مِّنْ هٰذَا فَكَشَفْنَا عَنكَ غِطَاءَكَ فَبَصَرُكَ الْيَوْمَ حَدِيدٌ ۲۲
[It will be said], "You were certainly in unmindfulness of this, and We have removed from you your cover, so your sight, this Day, is sharp."
Recite: 7 times
Intention: A warning about the heedlessness of this world — one day the veil will be removed
وَإِذَا رَأَوْا تِجٰرَةً أَوْ لَهْوًا انفَضُّوا إِلَيْهَا وَتَرَكُوكَ قَائِمًا ۚ قُلْ مَا عِندَ اللَّهِ خَيْرٌ مِّنَ اللَّهْوِ وَمِنَ التِّجٰرَةِ ۚ وَاللَّهُ خَيْرُ الرّٰزِقِينَ ۱۱
But [on one occasion] when they saw a transaction or a diversion, [O Muḥammad], they rushed to it and left you standing. Say, "What is with Allāh is better than diversion and than a transaction, and Allāh is the best of providers."
Recite: 11 times
Intention: Refuge from abandoning worship and rushing after amusement or busyness
4
Surah At-Takaathur 102:1-2
بِسْمِ اللَّهِ الرَّحْمٰنِ الرَّحِيمِ أَلْهَىٰكُمُ التَّكَاثُرُ ۱ حَتَّىٰ زُرْتُمُ الْمَقَابِرَ ۲
Competition in [worldly] increase diverts you Until you visit the graveyards.
Recite: 7 times
Intention: That the allure of abundance or entertainment may not keep us heedless until the grave
Verses for understanding the true value of time
At night before sleeping, reckon with your day and recite these verses.
بِسْمِ اللَّهِ الرَّحْمٰنِ الرَّحِيمِ وَالْعَصْرِ ۱ إِنَّ الْإِنسٰنَ لَفِى خُسْرٍ ۲ إِلَّا الَّذِينَ ءَامَنُوا وَعَمِلُوا الصّٰلِحٰتِ وَتَوَاصَوْا بِالْحَقِّ وَتَوَاصَوْا بِالصَّبْرِ ۳
By time, Indeed, mankind is in loss, Except for those who have believed and done righteous deeds and advised each other to truth and advised each other to patience.
Recite: 11 times
Intention: The oath by time — man is in loss, except for faith, righteous deeds, and urging one another to truth and patience
6
Surah Al-Munaafiqoon 63:9
يٰأَيُّهَا الَّذِينَ ءَامَنُوا لَا تُلْهِكُمْ أَمْوٰلُكُمْ وَلَا أَوْلٰدُكُمْ عَن ذِكْرِ اللَّهِ ۚ وَمَن يَفْعَلْ ذٰلِكَ فَأُولٰئِكَ هُمُ الْخٰسِرُونَ ۹
O you who have believed, let not your wealth and your children divert you from the remembrance of Allāh. And whoever does that - then those are the losers.
Recite: 11 times
Intention: That wealth or any preoccupation may not make us heedless of the remembrance of Allah
7
Surah Al-Munaafiqoon 63:10-11
وَأَنفِقُوا مِن مَّا رَزَقْنٰكُم مِّن قَبْلِ أَن يَأْتِىَ أَحَدَكُمُ الْمَوْتُ فَيَقُولَ رَبِّ لَوْلَا أَخَّرْتَنِى إِلَىٰ أَجَلٍ قَرِيبٍ فَأَصَّدَّقَ وَأَكُن مِّنَ الصّٰلِحِينَ ۱۰ وَلَن يُؤَخِّرَ اللَّهُ نَفْسًا إِذَا جَاءَ أَجَلُهَا ۚ وَاللَّهُ خَبِيرٌ بِمَا تَعْمَلُونَ ۱۱
And spend [in the way of Allāh] from what We have provided you before death approaches one of you and he says, "My Lord, if only You would delay me for a brief term so I would give charity and be of the righteous." But never will Allāh delay a soul when its time has come. And Allāh is Aware of what you do.
Recite: 7 times
Intention: Doing good while there is time before death — the appointed time is not delayed
Verses for turning back from the allure of this world
After each prayer time, recite these verses and renew your intention.
8
Surah Al-Ankaboot 29:64
وَمَا هٰذِهِ الْحَيَوٰةُ الدُّنْيَا إِلَّا لَهْوٌ وَلَعِبٌ ۚ وَإِنَّ الدَّارَ الْءَاخِرَةَ لَهِىَ الْحَيَوَانُ ۚ لَوْ كَانُوا يَعْلَمُونَ ۶۴
And this worldly life is not but diversion and amusement. And indeed, the home of the Hereafter - that is the [eternal] life, if only they knew.
Recite: 7 times
Intention: The life of this world is nothing but play and amusement; the true life is the Hereafter
وَمِنَ النَّاسِ مَن يَشْتَرِى لَهْوَ الْحَدِيثِ لِيُضِلَّ عَن سَبِيلِ اللَّهِ بِغَيْرِ عِلْمٍ وَيَتَّخِذَهَا هُزُوًا ۚ أُولٰئِكَ لَهُمْ عَذَابٌ مُّهِينٌ ۶
And of the people is he who buys the amusement of speech to mislead [others] from the way of Allāh without knowledge and who takes it [i.e., His way] in ridicule. Those will have a humiliating punishment.
Recite: 7 times
Intention: Refuge from going astray from the path of Allah, sinking in pointless amusement out of ignorance
Special duas — Phone Addiction and Wasted Time
These duas are arranged specifically for this problem. Recite them after you finish the verses.
اللَّهُمَّ احْرِقْ كُلَّ إِدْمَانٍ عَلَى وَقْتِي
O Allah! Burn away every addiction over my time.
Recite: 7 times
بِسْمِ اللَّهِ يُبْطَلُ كُلُّ تَسَلُّطٍ عَلَى وَقْتِي
In the name of Allah — all control over my time is hereby nullified.
Recite: 7 times
اللَّهُمَّ بِقُوَّتِكَ وَقُدْرَتِكَ فُكَّ كُلَّ عُقْدَةٍ عُقِدَتْ عَلَى وَقْتِي
O Allah! By Your strength and power, undo every knot tied over my time.
Recite: 7 times
اللَّهُمَّ اشْغَلْ وَقْتِي بِذِكْرِكَ وَاصْرِفْ قَلْبِي عَنْ كُلِّ مَا يُلْهِينِي عَنْكَ
O Allah! Keep my time occupied with Your remembrance, and turn my heart away from everything that makes me heedless of You.
Recite: 7 times
Recite just before picking up your phone — to set your intention right.
رَبِّ بَارِكْ لِي فِي وَقْتِي وَلَا تَجْعَلْهُ حَسْرَةً عَلَيَّ يَوْمَ أَلْقَاكَ
My Lord! Grant barakah in my time, and on the day I meet You, let this time not be a cause of regret for me.
Recite: 3 times
Recite at night before sleeping, after reckoning with your day.
اللَّهُمَّ إِنِّي أَعُوذُ بِكَ مِنْ عَادَةٍ تُبْعِدُنِي عَنْكَ وَأَسْأَلُكَ عَادَةً تُقَرِّبُنِي إِلَيْكَ
O Allah! I seek Your refuge from habits that draw me away from You, and I ask for habits that bring me closer to You.
Recite: 3 times
Recite daily at the beginning of building a new good habit.
Closing surahs and duas
End every session this way. At the end, blow into water and drink it.
1
Surah Al-Ikhlaas 112:1-4
بِسْمِ اللَّهِ الرَّحْمٰنِ الرَّحِيمِ قُلْ هُوَ اللَّهُ أَحَدٌ ۱ اللَّهُ الصَّمَدُ ۲ لَمْ يَلِدْ وَلَمْ يُولَدْ ۳ وَلَمْ يَكُن لَّهُۥ كُفُوًا أَحَدٌ ۴
Say, "He is Allāh, [who is] One, Allāh, the Eternal Refuge. He neither begets nor is born, Nor is there to Him any equivalent."
Recite: 3 times
Intention: Strengthening the heart by declaring tawhid
بِسْمِ اللَّهِ الرَّحْمٰنِ الرَّحِيمِ قُلْ أَعُوذُ بِرَبِّ الْفَلَقِ ۱ مِن شَرِّ مَا خَلَقَ ۲ وَمِن شَرِّ غَاسِقٍ إِذَا وَقَبَ ۳ وَمِن شَرِّ النَّفّٰثٰتِ فِى الْعُقَدِ ۴ وَمِن شَرِّ حَاسِدٍ إِذَا حَسَدَ ۵
Say, "I seek refuge in the Lord of daybreak From the evil of that which He created And from the evil of darkness when it settles And from the evil of the blowers in knots And from the evil of an envier when he envies."
Recite: 7 times
Intention: Refuge from magic, hasad (envy) and the evil of the night
بِسْمِ اللَّهِ الرَّحْمٰنِ الرَّحِيمِ قُلْ أَعُوذُ بِرَبِّ النَّاسِ ۱ مَلِكِ النَّاسِ ۲ إِلٰهِ النَّاسِ ۳ مِن شَرِّ الْوَسْوَاسِ الْخَنَّاسِ ۴ الَّذِى يُوَسْوِسُ فِى صُدُورِ النَّاسِ ۵ مِنَ الْجِنَّةِ وَالنَّاسِ ۶
Say, "I seek refuge in the Lord of mankind, The Sovereign of mankind, The God of mankind, From the evil of the retreating whisperer - Who whispers [evil] into the breasts of mankind - From among the jinn and mankind".
Recite: 7 times
Intention: Refuge from the waswasa (whispers) of mankind and jinn
أُعِيذُكَ بِكَلِمَاتِ اللَّهِ التَّامَّةِ مِنْ كُلِّ شَيْطَانٍ وَهَامَّةٍ وَمِنْ كُلِّ عَيْنٍ لَامَّةٍ
I entrust you to the protection of the perfect Words of Allah from every Shaytan, every venomous creature and every harmful evil eye.
Recite: 3 times
The Prophet ﷺ used to recite this dua over Hasan and Husain (may Allah be pleased with them). (Bukhari 3371)
بِسْمِ اللَّهِ أَرْقِيكَ مِنْ كُلِّ شَيْءٍ يُؤْذِيكَ مِنْ شَرِّ كُلِّ نَفْسٍ أَوْ عَيْنِ حَاسِدٍ اللَّهُ يَشْفِيكَ بِسْمِ اللَّهِ أَرْقِيكَ
In the name of Allah I perform ruqyah over you, from everything that harms you, from the evil of every soul and of the envier's eye. May Allah heal you. In the name of Allah I perform ruqyah over you.
Recite: 3 times
Jibril (peace be upon him) performed ruqyah over the Prophet ﷺ in this way. (Muslim 2186)
اللَّهُمَّ رَبَّ النَّاسِ أَذْهِبِ الْبَأْسَ اشْفِ أَنْتَ الشَّافِي لَا شِفَاءَ إِلَّا شِفَاؤُكَ شِفَاءً لَا يُغَادِرُ سَقَمًا
O Allah, Lord of mankind! Remove the hardship and grant healing. You are the Healer; there is no healing except Your healing — a healing that leaves no illness behind.
Recite: 7 times
(Bukhari 5743)
📌 Self-ruqyah guideline
Consistency is the key. A little every day, but regularly.
Method — step by step
- Make wudu, then sit somewhere quiet facing the qiblah. Keep your phone away.
- Make the intention: I am asking Allah for healing through the Words of Allah; the Words have no power of their own — the power belongs to Allah.
- Recite the opening duas (Chapter 1).
- Then recite the verses (ayahs) in order. While reciting, blow lightly into both palms and pass your hands over the affected area.
- Recite each verse as many times as stated in the instruction box below it — there is no need to do more or less.
- In between, make dua wholeheartedly in your own language for 15 minutes. If tears come, do not hold them back.
- At the end, recite the closing surahs and duas, then blow lightly into the water.
- Continue every day for at least 40 days. If you miss some days, do not lose heart — simply start again.
Daily schedule
| Morning | After Fajr — verse recitation, 15 minutes |
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| Evening | After Maghrib — verse recitation, 15 minutes |
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| Night | Before sleeping — closing surahs and duas, drink recited-over water |
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| Weekly | One ruqyah bath a week |
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Your own dua in your own language (15 minutes)
During or after the recitation of the verses, ask Allah in your own language. Below is a sample — you do not have to read exactly this; say it in your own words.
O Allah, I myself know how much of my time goes by on the screen for no reason. I understand, yet I cannot quit. Restore to my heart the sweetness of Your remembrance, so that Your dhikr feels sweeter to me than the phone. Grant barakah in my time, remove my laziness, and keep me in such a state that at the time of death I will not have to regret wasted time.
Where to massage the recited-over oil
Focus for Phone Addiction and Wasted Time: The crown of the head, the eyes, and the palms of the hands
Supplements and weekly practices
| Recited-over water | Recite the ruqyah verses over a bottle of water and blow into it. Drink it 3 times a day: in the morning on an empty stomach, at midday, and at night before sleeping. |
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| Recited-over honey | Blow into pure honey and take one spoonful every morning. It is good to recite verse 69 of Surah An-Nahl and then blow into it. |
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| Recited-over olive oil | Recite the verses over olive oil, blow into it, and massage it into the affected area. It is best done at night before sleeping. |
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| Black seed (nigella) | Every morning, take 7 black seeds with recited-over honey. The Prophet ﷺ said that black seed contains a cure for every disease except death. (Bukhari 5688) |
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| Ruqyah bath | Recite the verses over a bucket of water and blow into it. You may also mix in seven crushed jujube leaves. Pour the water over yourself from the head down and bathe, once a week. |
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| Spraying the home | Put recited-over water in a spray bottle and spray it in the corners of the house, on the doors and windows, and under the bed. |
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Daily practices (amal)
Alongside ruqyah, it is these practices that give long-term protection.
| After Fajr | Surah Yasin 1 time |
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| Morning and evening | The morning and evening adhkar from Hisnul Muslim, regularly |
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| After Asr | Surah Al-Waqi'ah 1 time |
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| At night | Surah Qaf 3 times, Surah Al-Mulk 1 time |
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| Before sleeping | Ayat al-Kursi 1 time, the last two verses of Surah Al-Baqarah, and the three Quls 3 times each. Blow into your hands and wipe them over your whole body. |
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| Every day | Give sadaqah as much as you can, every day, even if only a little. Sadaqah wards off calamity. |
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| Every day | The obligatory salah in congregation, istighfar 100 times, salawat upon the Prophet 100 times |
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Ruqyah is a Shariah-based method of treatment; it is not a substitute for necessary medical treatment.