Fasting Beyond Ramadan

6 Practical Steps for Sisters to Complete Sunnah Fasts

بسم الله الرحمن الرحيم

In the Name of Allah, the Most Merciful, the Most Compassionate

Last week’s blog post was on a reflection of Ramadan. This is a continuation of the reflection in the form of practical steps that will aid in fasting throughout the year. With Dhul-Hijjah and the Day of Arafah around the corner these tips will be useful باذن الله. 

Step 1: Making Intention

A principle criterion for all acts of worship in islam is An-Niyyah (Intention). An- niyyah is the intention one makes in their heart prior to completing an act of worship or any task. The significance of setting intentions is highlighted by the hadith of our beloved Messenger Muhammad ﷺ who said;

“Actions are according to intentions, and everyone will get what was intended. Whoever migrates with an intention for Allah and His messenger, the migration will be for the sake of Allah and his Messenger. And whoever migrates for worldly gain or to marry a woman, then his migration will be for the sake of whatever he migrated for.” 

This hadith is one of the most foundational hadiths in islam as it checks our internal state and forces us to stop and evaluate the reasoning behind each task or decision we make. It illustrates the weight of intention setting by presenting two scenarios of an outwardly identical act; making hijrah. It is incredibly profound because it transcends external actions and reminds us that Allah ﷻ is all knowing.  

This principle is also reinforced in the Quran, where Allah سبحانه و تعالى reminds us in Surah Al-Hujurat (16):

قُلْ أَتُعَلِّمُونَ ٱللَّهَ بِدِينِكُمْ وَٱللَّهُ يَعْلَمُ مَا فِى ٱلسَّمَـٰوَٰتِ وَمَا فِى ٱلْأَرْضِ ۚ وَٱللَّهُ بِكُلِّ شَىْءٍ عَلِيمٌۭ

Say, “Do you inform Allah of your faith, when Allah ˹already˺ knows whatever is in the heavens and whatever is on the earth? And Allah has perfect knowledge of all things.”

In this verse, Allah ﷻ emphasizes that He knows the true intentions and hidden motives within our hearts, nothing is concealed from Him. Be intentional about your fast to maximize your reward. Make sure it is not other than for the sake of Allah ﷻ such as losing weight, social pressure, or not eating because you can’t be bothered to cook. Know that the rewards will be proportional to your niyyah.

What does this mean for us and how do we actually set the intention? 

For confined voluntary fasts (Muqayyad; Days of fasting that hold specific merit according to the Sunnah, such as the Day of Arafah and the 6 days of Shawwal), setting the intention the night before in your heart will suffice. For unconfined voluntary fasts (Mutlaq; Fasts observed on days for which there is no distinct virtue mentioned in the Sunnah), you can form the intention during the day, provided you have not consumed any food or drink. It is best to not make the intention outloud and instead in your heart.

Sheikh ibn baz رحمه الله said: 

“Uttering the intention is an act of innovation, and doing so outloud is even more sinful. Rather the Sunnah is to form the intention within the heart, since Allah knows what is secret and what is hidden”

A helpful tip to avoid overthinking or (waswas) when setting your intention is to find a quiet space or pause for a moment to focus. To make it easier on yourself, refer to the words of Sheikhul Islam Ibn Taymiyyah رحمه الله, who said:  

“ once a person knows what he is doing, he instinctively made the intention to do that act, because it is not possible for anyone to know what he wants to do, without having already formed an intention.” [Majmu Fatawa 22/217]

In other words, don’t overcomplicate it. Trust that you’re already setting the intention once you have a clear understanding of what you’re doing.

Step 2. Ask Allah for help

Asking Allah ﷻ for help with everything is paramount. Duas are not only reserved for big things. 

Ibn Rajab al-Hanbali رحمه الله noted that;

“Some of the Salaf would ask Allah for everything, even when they needed salt for dough and grass for the sheep.” [Jami’Uloom al-Hikam, 286]

This quote is a reminder to us that we need to call on Allah ﷻ for assistance as it is through His aid we are able to do anything, سبحان الله. It may take you months to establish a single habit but through the aid of Allah ﷻ you will get there. Becoming a better individual will take a lot of trial and error so long as you are able to keep moving forward. Call upon Allah ﷻ and ask for help. 

An added benefit of fasting is that it can aid in rebooting your iman when you feel low. If there are other things in your life that are causing you trouble, fasting can be a great way to increase sabr and make things feel lighter, reminding us that this world is temporary. Seize any given opportunity to ask Allah ﷻ  for help. 

Step 3: Setting a time and space for your quran

At the heart of our connection to Allah ﷻ is the quran. Our Messenger Muhammad ﷺ said:

“Whoever reads a letter from the Book of Allah will have a reward, and that reward will be multiplied by ten. I do not say that Alif-Lam-Meem is a letter, but Alif is a letter, Lam is a letter, and Meem is a letter.” [Tirmidhi (Hadith 2910)]

This hadith is especially encouraging for beginners. It is a reminder that even the smallest effort in engaging with the Qur’an is deeply valued and multiplied.

And as we engage with Allah ﷻ words, we find our hearts begin to soften and settle:

“Verily, in the remembrance of Allah do hearts find rest.” [Surah Ar-Ra’d (13:28)]

You may already have an area in your home where this is done. If not you can designate a specific place where you read quran. Once you have chosen a place, select a time that works for you and try to stick to it. Early mornings after fajr are great for mental clarity then again at different time of day. Even 15 minutes will compound when there is consistency.

Step 4: Eating Healthy Foods

Eating meals that are filling is key to curbing hunger when fasting. What you eat for suhoor can be contingent on your energy levels throughout the day. A simple recipe that will help you maintain your hunger is a jam packed talbina inspired shake that pairs well with avocado toast or anything savoury you may have. 

This shake is great because it incorporates barley which is one of the foods that was prescribed by our Messenger ﷺ who said; 

“Talbinah gives rest to the heart of the patient and makes it active and relieves some of their sorrow and grief.” [Sahih al-Bukhari 5417, also in Muslim]

This hadith notes many blessings in consuming talbinah which is also made from barley. It was offered to a Sahabah (companion) who was ill. 

In reference to fasting it is great because it keeps you satiated longer due to its high fibre content and nutrient dense. Having done a quick google search, barley has beta-glucan which helps form a gel-like substance in your gut which helps to prolong satiety. Not only does it help you keep full but it has a low glycemic index, meaning it slowly releases glucose into the bloodstream. This helps keep your blood sugar steady which helps maintain energy levels. سبحان الله the benefits of barley are many.

Step 5 Hydration:

Hydration is key to keeping your body healthy and hydrated. It flushes out toxins, improves cognitive clarity and many more benefits. When fasting you will not be consuming water which is important that you get hydrated during the evening after iftar leading up to suhoor.

If you’re someone who forgets to drink water or simply doesn’t enjoy the taste, a great suggestion is keeping a water bottle with you at all times while home. You can get the ones that have the hourly reminder ticks on them if it helps you or simply use the ones you already have. For taste you may choose to add some flavour or fruits to enhance the taste, lemon water is a hit for many. 

In the evening following iftar try to steadily drink from your bottle and continue to do so until bedtime. In addition to water, snacking on foods like cucumber, strawberries, watermelons and oranges which have high water content are great too. They are refreshing, sweet and help replenish fluids. Even on the days you are not fasting it is good to keep a water bottle within arms reach. 

Step 6: Prepping the day before

The final tip in this guide is to prepare the day before your fast, if possible. Whether you’re a student, working professional, or a mother, try to complete tasks that require more physical or mental energy in advance. This helps reduce overwhelm and allows you to begin your fast with a sense of calm and focus. Some helpful tasks to do the day before include:

• Preparing your children’s essentials ;clothes, lunches, school bags, etc.
• Tidying up your home.
• Food shopping.
  

Think of it as creating time in your day so your energy can be directed towards worship.

To conclude, if things don’t go to plan, be gentle with yourself. Failed attempts don’t mean failure, they mean you’re trying. And that effort counts. Keep going, you’ve got this insha’Allah. 

If there is any mistake in this writing, it is from the whispers of Shaitan and my own shortcomings. Any benefit, wisdom, or goodness is solely from the mercy and guidance of Allah ﷻ. I sincerely ask Allah ﷻ to forgive me for any errors, to accept this effort from me, and to grant us all the strength and sincerity to continuously strive for His pleasure.

To those who have taken the time to read and have benefited even the slightest May Allah ﷻ bless you and your family, guide your hearts, lighten your burdens, and fill your life with barakah and peace. I ask Allah ﷻ to grant you sincerity in your actions, steadfastness in your worship, and contentment in all that He decrees for you. May He make us among those who remember Him often, turn to Him sincerely, and are reunited in Jannatul Firdaws.

_{^{– Umm Amrah}}