Tips for working while fasting are important to understand from the beginning of Ramadan, as changes in eating patterns and sleep schedules often affect energy levels and focus—especially for those working in offices, on-site jobs, or traveling long distances.
Staying active at work while fasting can make the body feel tired more quickly, reduce concentration, and lower productivity if not managed properly. Even so, working while fasting is far from impossible. With the right approach, you can continue working productively while still gaining the spiritual benefits of fasting.
With proper planning, work motivation can remain high, and worship can feel more comfortable throughout Ramadan until Eid. Therefore, take a look at the following tips to help you stay productive and focused during the fasting month.
Tips for Working While Fasting
Even though you must remain active during fasting hours, feeling tired more easily should not become a barrier to productivity. Here are some practical tips to help you maintain energy, focus, and optimal work performance throughout Ramadan:
1. Never Skip Suhoor
One of the most important tips for staying strong while fasting at work is not skipping suhoor. Eating the right foods at suhoor helps keep your body energized and fit throughout the day.
Choose foods rich in complex carbohydrates, protein, and healthy fats, such as vegetables, fruits, whole wheat bread, brown rice, or eggs. Avoid overly salty or greasy foods like fried snacks or fast food, as they can make you thirsty, cause dry mouth, and lead to faster fatigue.
2. Eat Nutritious Meals at Suhoor and Iftar
To stay energized while working during Ramadan, make sure both suhoor and iftar meals are nutritious and well-balanced. At suhoor, opt for complex carbohydrates like brown rice or whole wheat bread for sustained energy, paired with healthy protein sources such as eggs, tofu, or fish, along with vegetables and fruits for fiber and vitamins.
At iftar, start with dates and water to gradually restore energy, then continue with a balanced and nutritious meal.
3. Stay Properly Hydrated
Water intake is essential during fasting to maintain concentration, energy, and overall health. Ensure you drink enough fluids between iftar and suhoor, aiming for around 2 liters per day—1 liter from iftar until bedtime and another liter from suhoor until imsak.
Using a large water bottle can help you track and manage your daily water intake more easily.
4. Avoid Sitting for Too Long
During fasting, sitting for extended periods can cause neck and back pain and increase the risk of metabolic issues. Try to stand up or take short walks every 30–60 minutes, and do light stretching to improve blood circulation and reduce muscle tension.
These simple movements can also help improve focus and alertness while working during fasting hours.
5. Reduce Caffeine Intake
If you usually rely on coffee to stay alert, it’s best to reduce caffeine consumption during Ramadan. While caffeine may provide a temporary boost, its diuretic effect can increase dehydration and fatigue.
Limiting caffeine intake helps maintain hydration levels and keeps your energy more stable throughout the fasting day.
6. Tackle Heavy Tasks in the Morning
Another effective tip for working while fasting is to complete demanding tasks in the morning. Start by setting priorities and focusing on challenging work before fatigue or drowsiness sets in later in the day.
By finishing important tasks early, mental pressure is reduced, allowing the rest of the workday to feel lighter and more productive.
7. Do Light Exercise
To maintain energy and motivation while fasting, engage in light physical activities such as walking, stretching, or gentle yoga. These exercises can be done 30–60 minutes before iftar, 3–5 times per week, depending on your body’s condition.
Regular movement helps keep the body fresh, improves work focus, and reduces fatigue during fasting.
8. Get Enough Rest
During Ramadan, try to go to bed earlier so your body stays energized and focused at work. If nighttime sleep feels insufficient, you may add short rest periods after suhoor, allowing time for digestion.
Adequate sleep—ideally at least 8 hours—is especially important for those working from the office (WFO) to maintain stamina and concentration. Additionally, use your lunch break, around 1 hour, to rest and refresh your mind so productivity remains consistent throughout the day.
9. Maintain a Positive Mindset
Keeping a positive mindset helps you enjoy work activities even while fasting. With good intentions and a positive mental attitude, daily challenges can be handled more calmly and productively.
A positive mood also supports better focus and physical endurance, even when hunger and thirst arise during work hours.
These are some practical tips for working while fasting that you can apply during Ramadan. By following the tips above, work activities can remain structured and productive despite limited energy and rest time. Proper routine management ensures tasks are completed without disrupting worship.
In addition to managing energy while fasting, it’s also important to pay attention to personal financial needs. To keep your household financial planning under control, you can take advantage of Sharia Financing through the Sharia Business Unit (UUS) of BFI Finance or BFI Finance Syariah.
With processes based on sharia principles and supervised by the OJK (Financial Services Authority), BFI Finance Syariah is a trustworthy solution to support your daily activities. So, there’s no need to worry about fulfilling your needs—you can feel #MuchMoreAtEase with financing from BFI Finance Syariah.
