Make this Ramadan your absolutely best ever! Join us in this 15 Day Ramadan Prep Challenge for quick & easy daily challenges to prepare yourself physically, mentally and spiritually for this blessed month.
Thank you so much for joining me.💕 I’m looking forward to spending this time with you as we work together to make this the best Ramadan ever inshAllah!
Each day I’ll be sharing a small challenge to help us prepare mentally and physically for this blessed month. This challenge isn’t about making major life altering changes. It’s about doing small simple things which can really have an impact on how you’ll be able to experience and benefit from this Ramadan inshAllah.
Challenges will fall into 1 of 3 categories:
1) Mindset
2) Relaxation, Sleep, & Movement
3) Nutrition
I’ll also be posting all the challenges here on this page for easy reference inshAllah. If you miss a challenge you can refer to this page to get caught up. Check back daily for the current day’s challenge.
Let’s get started!
Day #1: Intention & Getting to Know Your Strengths
🔅Part 1: Setting our intentions for this 15 day challenge
Umar ibn al-Khattab reported: The Messenger of Allah, peace and blessings be upon him, said, “Verily, deeds are only with intentions and every person will have only what they intended.” Source: Sahib al-Bukhārī 54, Sahih Muslim 1907
Please sit in a quiet and comfortable place with your journal and a pen. Take a few deeps breaths until you feel calm and centered.
Think about what you would like to achieve during these 15 days. Ask yourself these 3 questions, and jot down some notes in your notebook:
1) In preparing for Ramadan, what matters most to me?
2) How do I want to feel and be different at the end of these 15 days, as I’m about to enter the most important month of the year?
3) How can I learn from mistakes I’ve made in the past, in failing to prepare adequately for Ramadan?
Spend some time today reminding your family and loved ones about the importance of preparing for Ramadan. Imagine if you were about to embark on a 30 day trip…all the hours you would spend planning. Buying tickets, securing hotels, finding suitable restaurants, researching the places you’ll be visiting, etc. We should be just as eager to prepare for this blessed month.
Make tawbah: Ask Allah to forgive your sins so that you can start with a clean slate when Ramadan begins inshAllah.
Say goodbye to bad habits: Think about things in your life which are not serving you, which you want to give up before Ramadan begins.
🔅Part 2: Getting to know your own unique strengths
Studies show that knowing and utilizing your own unique strengths can help you achieve your goals, manage stress, improve relationships, and enhance your health.
Today we’ll take the VIA Character Strength Survey to identify our unique strengths. This is a FREE, online, science-based survey which only takes about 10 minutes to complete.
Throughout this challenge, we’ll keep going back to these strengths to help us reach our goals inshAllah.
Please complete the survey here and then write your top 10 strengths in your journal:
https://www.viacharacter.org/survey/account/register
Keep these notes on your intentions close by. As we go through the daily challenges, if one of the challenges doesn’t resonate with you, go ahead and alter it to make it more beneficial for you, based on these intentions. Or come up with something completely different which works for you.
Day #2: Visualization and Goal Setting
Today we will try a short visualization exercise. Please sit or lie in a comfortable position and close your eyes. Take a few deeps breaths until you feel calm and centered. Now imagine an ideal day in Ramadan, a day in which everything goes as planned. Imagine yourself going through this day, from start to finish. Take your time. Be realistic and take into consideration your own unique challenges and circumstances. If negative thoughts come into your mind (I’ll never be able to do such-and-such, things will be just like they are every year, I always start out strong but then give up), observe them without judgement and let them pass like a cool breeze.
Think about each part of your day. Will you wake up for suhoor? What might you eat for suhoor? Who will be with you? You go to pray fajr. What will you do after praying fajr? How will the rest of your day look, how will you spend your time? What might you eat for iftar? Will you pray taraweeh? What time will you go to sleep? What are some things you might want to let go of this month?
Now open your eyes and take some notes on what you envisioned.
Based on these notes, make a checklist for Ramadan, which includes the most important things you want to accomplish during the month.
I want to stress again the importance of being realistic. I can’t tell you how many Ramadans I’ve started with these amazing but unrealistic goals, and by the end of the month I was left feeling defeated and like a failure! Ramadan is all about building new, stronger habits which we can carry with us even after Ramadan. So someone who reads 1 page of Qur’an per day during Ramadan, but then continues with that habit throughout the rest of the year, will be better off than someone who tries to read 3 juz per day, burns out after 1 week, and then doesn’t continue any habit of reading Qur’an throughout the year.
Abu Huraira reported: The Messenger of Allah, peace and blessings be upon him, said, “Take up good deeds only as much as you are able, for the best deeds are those done regularly even if they are few.” Source: Sunan Ibn Mājah 4240
Finally, think about your top character strengths. List 3 ways in which you can use these strengths to help you reach your goals in Ramadan.
Day #3: Create a bedtime routine and a sleep schedule for Ramadan
It’s so easy to fall into poor sleep habits during Ramadan…staying up until Fajr and then sleeping until late morning. This is not only harmful to our health (especially for children), but also robs us of the benefits of fasting- the struggle! Yes, fasting can be difficult, but it’s in this difficulty that lies great benefit- spiritually, mentally, and physically.
Aisha reported: The Messenger of Allah, peace and blessings be upon him, would not sleep before evening prayer and he would not stay up after it. (Source: Sunan Ibn Mājah 702)
Today we will create a healthy bedtime routine. See the following infographic for details on how you can do this.
Take out your journal and jot down what aspects of a bedtime routine you’d like to start implementing. I love to set an alarm to remind myself to start preparing for bed. Especially with kids, this process can often take much longer than expected!
Now create a sleep schedule for Ramadan. What time will you go to sleep each night? Will you sleep after fajr, or take a nap during the day? If you have children, what time will they sleep? What time will you start preparing them for bed, and how will you create a bedtime routine for them?
Day #4: Start weaning from caffeine (or treat yourself to a yummy green smoothie)
Dealing with caffeine withdrawal while fasting can be a nightmare! Headaches, low energy, irritability, depressed mood and tremors…who needs this while fasting?!
Make a plan to start weaning yourself. You can start by substituting 1/4 of your coffee with decaf for 3 days. Then increase the decaf to 1/2 for another 3 days. Then to 3/4 decaf for 3 more days. Herbal teas or flavored water are delicious and nutritious alternatives. I love putting fresh lemon, mint, and cucumber in my water, so refreshing!
If caffeine addiction isn’t an issue for you, say alhamdulillah and treat yourself to a green smoothie today instead. If you don’t already have a favorite, search online until you find a recipe which looks good to you. And inshAllah green smoothies can become part of your Ramadan routine, either for suhoor or iftar. They are incredibly nutritious and hydrating, and a great way to get kids to eat things they would normally never touch! For example, I’ve been able to successfully sneak in kefir, avocado, beets, flax seeds, chia seeds, goji berries, spinach or other greens, spirulina, frozen zucchini, almonds and cashew alhamdulillah.
You can find my recipe for The Perfect Green Smoothie here.
Day #5: Declutter 1 area of your home
Having lots of clutter around can be very distracting. It overwhelms your brain and raises levels of the stress hormone cortisol.
Today’s challenge is to choose 1 area of your home to declutter. It can be an entire room, a closet, a bathroom cabinet, the fridge, or something as simple as a single drawer if you’re short on time. Get family members to help you.
Take time to look at each item and decide, is this something which I’ll actually use and will benefit me? Does this object have sentimental value? If not, either donate it, sell it, recycle it, or throw it away.
Day #6: Let’s Go Shopping!
Some of us like to shop ’til we drop, while others would do just about anything to avoid stepping foot in a mall. But we can all agree that shopping takes lots of time and energy. I‘ve often made the mistake of leaving my Eid shopping until the last 10 days of Ramadan, which is such a waste of precious time!
Today’s challenge is to plan a day in which you will either order online or go out and buy anything you may need for Eid…
🥻Eid clothing for yourself
👘Eid clothing for your kids
🎁gifts
🎈🎉decorations, etc.
If you prefer to make your own decorations, plan a day in which you will gather supplies and start crafting! ✂️
Day #7: Meal plan & create a grocery list for at least the first 7 days of Ramadan
For me, sometimes the most difficult aspect of cooking is deciding what to make! Planning healthy meals ahead of time can save time, save money (as less food goes to waste), improve your health (no reaching for that frozen pizza because you don’t know what else to make) and save your sanity!
Today’s challenge is to create a meal plan and grocery list for at least the first 7 days of Ramadan. Extra credit for planning more than 7 days! Plan both your suhoor and iftar meals. Try to include nutritious but easy to make meals. Since we are eating less this month, every meal needs to count! I love to include lots of soups and smoothies to help keep us hydrated and nourished. Try to avoid sugary and fried foods. You can find healthier alternatives to traditional favorites, such as baking or air-frying samboosa instead of deep frying.
Focus on foods which you know your family loves. Now isn’t the time to try out a lot of new foods on all those hungry fasting tummies!
If you have small kids who aren’t fasting, also include a list of quick and easy lunch items and snacks you can have on hand.
Day #8: Get some movement and plan a Ramadan movement program for yourself
It’s easy to neglect physical activity during Ramadan. We’re often too tired, hungry, or thirsty to even think about exercise! But getting some movement throughout your day can actually help keep your energy levels up, your digestive system moving, and your blood sugar stable. It also improves your sleep and reduces feelings of anxiety and depression.
Today’s challenge is to get some physical activity for at least 20 minutes. This can be taking a brisk walk, doing an online video, doing some body weight exercises, or anything you enjoy. If you’re not in the habit of exercising, try something new!
Then we will create a movement program for Ramadan. Take out your journal and make a plan for yourself. Make it very specific (what, where, when, etc). The recommendation for exercise is 150 minutes of moderate intensity aerobic activity per week. Brisk walking is great for this. 150 minutes per week is only about 20 minutes per day, or 30 minutes 5 days per week. Try to add strength training and stretching 2 days per week.
Let’s get moving!
Day #9: Make a du’a list
Your Lord has proclaimed, “Call upon Me, I will respond to you.” [Surah Mumin: Ayah 60]
Dua is one of the most important ways for us to communicate with Allah SWT. Today’s challenge is to prepare a du’a list which you can use throughout Ramadan. This will save you time and prevent you from forgetting anything important which you may want to ask of Allah SWT, especially during those last 10 nights inshAllah.
Take out your journal and try to find a quiet place to sit. Think about your relationship with Allah SWT, where you are now and where you would like to be. Make a list of things you’d like to include in your du’as during Ramadan. Ask Allah SWT for what you want in this life, and the Hereafter.
Think about your family, friends, and colleagues. Think about your brothers and sisters across the world who are suffering. Make your du’a sincere and from the heart.
Consult authentic texts to find du’as from the Qur’an and Sunnah. This is the best way to cover all matters of your life in a concise way.
Day #10: Plan a day of batch cooking
In order to spend less time in the kitchen during Ramadan, today we’ll plan a day of batch cooking. Take out your journal and make a list of foods which can be prepared from now and frozen or stored for later use.
My favorites include:
- soups, stews, and curries
- casseroles, lasagna, enchiladas
- egg cups or egg tortillas
- smoothie bags
- muffins, waffles & pancakes
- granola
- samboosas (which you can later defrost and then bake in the oven or cook in an air fryer)
Make a shopping list for the meals you’ve chosen, choose a day to start, and get cooking!
Day #11: Practice mindful eating
Mindful eating is the process of really paying attention to your actual eating experience, without judgement. This sounds simple, but is a struggle for many people. It takes time and dedication to master, so you need to be patient and kind with yourself. This is especially important during Ramadan, since when we break our fast we are so hungry and thirsty that we often devour the food before we even know what happened! This causes us to eat much more.
Today’s challenge is to practice mindful eating. Ways to eat mindfully include:
- Before beginning the meal sitdown, take a deep breath, center yourself, and give yourself permission to completely enjoy the food in front of you. Say bismillah and express gratitude firstly to Allah and then to all of the people who had a hand in growing and making your food, including yourself.
- While preparing the food, pay attention to the sights and smells, as this ignites the part of your brain that readies your body to accept nourishment subhanAllah.
- Put away all electronics or other distractions so you can completely focus on the meal.
- Take in the food with all of your senses. And pay attention to your body’s reaction to the food. What does the food look like? What does it smell like? How does the food feel in your hands or in your mouth? What’s the texture like? How does the food taste? Is it savory, or sweet? Taste everything and chew slowly. Try to identify ingredients and flavors. This activity can be helpful for anyone looking to heal their relationship to food. It can be a fun activity with children to help them understand and appreciate what they’re eating.
- Listen to your body. Recognize when you have had enough to eat, or when you want more. Honor those internal cues as natural and healthy. A major sign of fullness is that food becomes less appetizing, or doesn’t taste as good as it did when you began the meal. Eating a lot of sugar and processed foods can disrupt the body’s natural fullness cues. (Ever eaten just a few potato chips and felt it was enough?) If you find yourself eating uncontrollably, you may need to limit the amount of food you put on your plate at first. Waiting five minutes before getting seconds can also help your body become more attuned to hunger and fullness cues.
Day #12: Sugar Free Day
Eating too much sugar makes fasting especially difficult, as it results in a blood sugar roller coaster. This in turn leads to decreased energy and cravings for even more sugar! Today’s challenge is to go through a day without consuming any added sugar.
Be careful…sugar likes to hide out in the most unassuming of places…drinks, condiments, salad dressings, etc. And it likes to sneak into your diet with the use of aliases (see picture). So make sure you check those labels.
For today, try to also stay away from natural concentrated sweeteners such as honey and maple syrup as well. Although these are healthier than table sugar, they still spike your blood sugar.
Note: whole foods which naturally contain sugar, such as fruit and dates, are ok for today.
Day #13: Relax with a Breathing Exercise
Have you ever found yourself snapping at the kids or your spouse while fasting, before you even realize what you’re doing? The words just seem to erupt out of you, and you instantly feel guilty after losing your temper. We all know that during Ramadan we should abstain from bad habits such as arguing, fighting, or being disrespectful to others. But this can be hard when you’re tired, hungry, and irritated!
Did you know that breathing in a particular way can lead to deep relaxation, decreased pain, and improved mental state? It can help you to relax, reset, and refocus. Abdominal breathing, also called diaphragmatic breathing, changes the oxygen levels in your body. Many people feel calmer and more centered afterwards, and it may help to reduce negative emotions. Since it can be practiced anytime, anywhere, for free, and has been associated with a host of positive physical effects, why not try it today?
Today’s challenge is to learn and put into practice a breathing exercise.
The breathing exercise we will learn today, called Box Breathing, is practiced by America’s elite Navy SEALs before embarking on dangerous and high-stress missions in order to help them stay calm and focused.
All you need to do is picture a box with equal sides, where the inhale, the holding of the breath, and exhale are all four counts (four seconds approx.). As you take in a breath, for four counts, visualize traveling up one side of the square. Next, imagine moving across the top of the square during the four counts of holding your breath. Then follow the breath down the right side of the box on the exhale and watch it travel across the bottom of the square on the breath hold, following the exhale. Repeat the pattern
Let’s Get Started: Box Breathing
- Sit or lie down comfortably. Put one hand on your upper chest, and the other on your abdomen, just under your ribcage. Feel yourself breathing and become aware of how deeply or shallowly you are breathing.
- Take a deep breath to a count of 4, feeling your abdomen rise as you breathe.Your upper hand should move very little, while your abdomen lifts your other hand. Imagine a feeling of warmth as the breath moves from your mouth, down your throat, into your lungs, and your diaphragm expands.
- Hold the breath for a count of 4.
- Exhale slowly through your nose for a count of 4.
- Hold again for a count of 4.
- Repeat: Five minutes is a good amount of time to affect your physiology, decrease anxiety, and improve your mental state. However, even one or two abdominal breaths can be helpful! Although best learned sitting or lying down, any time you can consciously breathe is an opportunity, even standing in line at the grocery store.
- Reflect: Consider how your body feels different from before practicing conscious breathing. Are your shoulders more relaxed? Do your thoughts feel any different?
Day #14: Prepare for a social media detox
Distraction destroys action. And I can’t think of a greater distraction than our phones! Take out your journal and make notes on the following:
- Reflect on your current social media usage
- How is this usage contributing to my life? How is it taking away from my life?
- Why do I want to check social media? What need is it fulfilling? Are there other ways in which I can fulfill these needs?
- What would life be like if I decreased my social media usage?
Now go through your email and social media accounts. Unfollow and unsubscribe from those that don’t inspire you. Turn off notifications. You can temporarily leave groups and then return after Ramadan if desired.
Make a plan for how you will use social media during Ramadan. Will you go cold turkey? Or set aside a specific time of day when you’ll check the most important accounts? Will you set a time limit for daily usage?
