Ramadan Dopamine Detox Kit | 10-Day Reset Workbook (Printable PDF A4/US Letter)

Printable Ramadan dopamine detox kit to reduce scrolling and feel calmer during Ramadan. This fasting-friendly workbook + toolkit gives you a simple 10-day reset with daily routines (suhoor to bedtime), quick calm tools, and trackers—so you can feel more focused without guilt or perfection.

What’s included
10-Day Ramadan Reset daily routine pages (suhoor → fast hours → pre-iftar → after iftar → bedtime)
Phone boundaries (simple rules that actually work)
Quick calm tools (breathing + grounding)
Screen-free activity menu (fast-hours safe)
Trackers: progress tracker, mood/energy, scrolling triggers, sleep routine
Emergency “urge to scroll” rescue card (90-second reset)

Why it’s fasting-friendly
During fast hours, the kit uses safe breaks (breathing, grounding, light stretch, journaling prompts). Food/hydration suggestions are placed after iftar / suhoor only.

How to use (1–10 minutes/day)
Do the 1-minute check-in
Pick 1 phone rule for today
Choose 1 screen-free break
Set an after-iftar boundary
Mark your progress (small wins count)

Files included
A4 PDF
US Letter PDF

Instant download (no physical item will be shipped)
Note: This is a wellbeing productivity tool, not medical advice.