• Do you find it difficult to structure your day during Ramadan for better energy and focus?
• From planning your suhoor and iftar smartly to reducing your screentime and adjusting your sleep schedule 
• TheRadar has compiled some practical routines you can adopt to help you thrive while fasting during Ramadan 

Fasting during Ramadan has a funny way of humbling you. 

One minute, you’re boldly declaring, “This year, I’ll be super productive, spiritually focused, and completely unbothered by hunger.” The next minute, it’s 2:47 p.m., you’re staring at the clock like it personally offended you, and the smell of someone else’s lunch feels like a test sent directly from above.

But the truth is: Ramadan isn’t just about surviving long hours without food and water, It’s about structure, discipline, intention, and strategy.

Without a proper routine, Ramadan can quickly turn into chaotic sleep schedules, heavy Iftars that knock you out for the rest of the night, unfinished Qur’an goals, and endless “I’ll start tomorrow” promises. 

But with the right habits in place, it can become the most productive, peaceful, and spiritually uplifting month of your year.

Ramadan is like a 30-day reset button for your body, mind, and soul. And the routines you adopt can either make it a struggle or a transformation.

TheRadar has compiled some routines to help you thrive during Ramadan without turning into an angry version of yourself halfway through the day.

12 routines to adopt during Ramadan 

1. Start with a mindful suhoor routine: Your pre-dawn meal (Suhoor) sets the tone for the entire day. Instead of waking up late and rushing through it, create a calm and nourishing routine.

Wake up 30–45 minutes before Fajr, drink plenty of water after eating, eat slow-releasing foods like oats, brown rice, whole grains, eggs, yogurt, beans, fruits, and healthy fats, avoid overly salty or sugary foods, pray and set intentions for the day.

2. Plan your day around energy levels: Fasting affects everyone differently, but energy tends to peak in the morning and dip mid-afternoon.

Tackle important tasks early in the day, schedule your meetings or mentally demanding work in the morning, and use the afternoon for lighter tasks.

Avoid unnecessary physical exertion during peak heat hours.

3. Protect your prayer routine: Ramadan is spiritually intense, and your prayer routine should reflect that.

Make it a habit to pray all five daily prayers on time, add voluntary prayers, read and reflect on the Qur’an daily, and spend a few minutes in quiet dhikr.

4. Hydration strategy between iftar and suhoor: Since you can’t drink during the day, your hydration window matters.

Try to take enough glasses of water at Iftar, after Maghrib prayer, before bed, and at Suhoor.

Avoid caffeinated drinks at night as they may increase dehydration.

5. Break your fast the sunnah way: Traditionally, many Muslims follow the example of breaking the fast with dates and water before the main meal.

This helps to prevent overeating and digestive discomfort.

6. Eat balanced, not excessive: Ramadan is not meant to be a month of nightly food festivals.

Build your Iftar plate with lean protein, complex carbohydrates, vegetables, healthy fats, and limited fried foods.

Avoid overeating as it can cause bloating, fatigue, and disrupted sleep.

7. Prioritise sleep hygiene: Sleep can easily become chaotic during Ramadan.

Build a healthy sleep routine by taking a 20–30 minute afternoon nap if possible, sleep early after Taraweeh when you can, limit late-night scrolling, and keep your room cool and dark.

Quality sleep can help improve your mood, focus, and spiritual engagement.

8. Incorporate light movement: You don’t need intense workouts while fasting.

Instead of strenuous workouts, take a gentle 20–30 minute walk before Iftar, stretch lightly before bed, or do light bodyweight exercises 1–2 hours before or after Iftar.

This will help boost circulation and prevent sluggishness.

9. Reduce digital distractions: Ramadan is the perfect time for digital detox.

Limit social media, avoid unnecessary arguments online, replace scrolling time with reading, reflection, or journaling, and protect your peace.

10. Practice intentional kindness: Ramadan emphasises generosity and compassion. Adopt habits like giving charity regularly, checking in on family and neighbours, volunteering, and offering kind words instead of reacting in anger.

11. Manage mood and emotional health: Hunger and dehydration can affect emotions.

When you feel irritated, pause, take deep breaths, remember the purpose of fasting, and make wudu (ablution) if needed.

Ramadan trains emotional discipline as much as physical restraint.

12. Set weekly spiritual goals: Instead of vague intentions, set measurable targets like finishing a certain number of Qur’an chapters weekly, increase charity by a set amount, memorise short surahs, or improve one specific habit (e.g., patience).

Ramadan is not about endurance alone; it is about transformation. The routines you adopt during Ramadan can influence your lifestyle long after Eid.

When you eat mindfully, sleep intentionally, pray consistently, work wisely, and show kindness deliberately, you turn fasting into a powerful reset for your body, mind, and soul.

This Ramadan, don’t just fast. Build routines that elevate you physically and spiritually.