Balancing Act: Tips for Juggling Fasting and Work
Approximately 2 billion Muslims around the world wait for this sacred month, the ninth month of the Islamic calendar known as Ramadan. For many, it’s not just a religious ritual, but rather a reset. But what is fasting, really?
At its simplest, it means abstaining from food and drink from dawn to sunset. Yet, it’s so much more than hunger and thirst. So, whether you’re in Cairo, Karachi, Kuala Lumpur, Mumbai, or Chicago, the heartbeat of Ramadan is the same.
But let’s be real: fasting while juggling a 9-to-5 (or even worse, a jam-packed Zoom schedule) isn’t easy. Low energy, hunger pangs, and brain fog can make the workday feel longer than ever. The good news? With the right strategies, you can balance both without burning out. Here’s how:
Plan Ahead Like a Pro
Your #1 best friend in Ramadan isn’t your phone, it’s your calendar. With a billion things to juggle and only 24 hours to spare, time feels like it runs on double speed.
Here’s the hack: schedule your high-focus tasks right after suhoor. Eat, pray, power nap if you can, then tackle the heaviest thing on your to-do list (don’t worry, not on your plate). Studies show this is when your brain is freshest and your productivity peaks.
Save the lighter, routine stuff for the afternoon slump, when all you can think about is samosas, patience, and the countdown to iftar. If possible, nudge meetings into non-fasting hours.
Tiny tweaks to your workflow = massive relief later. Ramadan is about balance, spiritual focus, productivity, and yes, food (eventually).
Hydrate Strategically
This is the holy grail tip of fasting smart! Always remember, Since you can’t sip water throughout the day, be smart about hydration. Load up on water between iftar and suhoor, and cut back a bit on caffeine (yes, even your beloved chai!) since it dehydrates you.
Instead, reach for water-rich fruits, cooling foods like yogurt, and even desi favorites like khajli pheni to help your body stay hydrated long after the sun is up. Let’s keep the fainting to a minimum, shall we?
Suhoor/Sahur Is Your Superpower
Whatever way you pronounce it, sehri, suhoor, suhur, just don’t skip it! Think of it as your fuel tank for the day. Think like you’re a high-performance athlete but instead of cardio sessions you my friend have, back to back meetings. So, don’t skip the most important meal during fasting.
Load up on slow-release carbs and protein to keep you steady, and yes, resist the temptation of fried and spicy favorites (as heartbreaking as that samosa looks). Trust me, you’ll thank yourself later when you’re not parched and cranky during your excruciatingly long meetings.
Create a Temptation Free Zone
Out of sight, out of mind. If the smell of biryani in the office kitchen is making your knees wobble, steer clear like it’s lava. Instead, sneak in a quick walk, some stretches, or even a mini meditation session to remind yourself of the spirit of ramandan.
Ramadan isn’t just about skipping meals, it’s about anchoring yourself, cultivating empathy, and understanding the struggles of life. It’s a time to be grateful for your privileges and to find moments to do more for others. Keep this in mind, and your willpower will thank you… and your boss will too when you’re not daydreaming about samosas at your desk.
Talk to Your Team
Fasting doesn’t have to be a solo struggle. If you’re comfortable, let your boss or colleagues know you’re fasting. Most workplaces are supportive and may even allow flexible hours, shorter lunch breaks, or remote work options.
This is not the time to overachieve. If you’re feeling lightheaded, take a short break. If you need to close your eyes for 10 minutes, do it. Productivity isn’t about grinding; it’s about pacing yourself.
Fast Smart
Fasting while working is a balancing act, but it’s also a chance to reset your routine and rethink your relationship with time, food, and focus. With a little planning, some smart meal choices, and the right mindset, you can get through the workday with energy to spare. Remember, fasting is meant to nurture you, not drain you. So work with your body, not against it.
