With the Holy month upon us, fasting while working may pose challenges for some. Remaining productive when not eating or drinking until sunset, could have an impact on energy and productivity levels, however, there is good news for those who observe the month of Ramadan.
Here are tips to help you structure your day, and energize yourself when at the office:
Prioritize your tasks
It is very easy to become overwhelmed or get worked up, when your work day is not structured or there are too many interruptions. When you are fasting your energy levels may be easily depleted throughout the day. Usually, energy levels are at their highest before noon. Set your work goals at the start of every workday and try to achieve them within reduced hours (if your company policy shifts during Ramadan). Tackle what is more important first thing in the morning, based on your deadlines.
Meetings and calls should also be scheduled in the morning, when you are most alert.
Get a good night’s sleep
To start off a day of fasting from sunrise to sunset, getting a good night’s sleep is integral to have sufficient energy and to be able to focus at work. Try to get to bed earlier, especially if you will be waking up for Sahur before sunrise. Structuring your sleep will help you overcome the interruptions to your sleep cycle to eat and pray.
Eat in moderation
When breaking your fast or during Sahur, eat in moderation and provide your body with the fuel it needs. Experts recommend to break your fast on dates and water or juice. Give your body a rest before sitting down for the main meal. To ensure you have enough energy the next day, your Sahur meal matters. Have enough carbs, protein and fiber, that will keep you feeling fuller for longer, to avoid the hunger pangs during the day.
Hydrate, hydrate and hydrate
Humans are typically made up of around 50 to 70% of water. Water should be a priority in the hours where you can eat and drink. Drink as much water and non-sugary liquids during non-fasting hours and consume foods with high water levels, such as cucumbers and watermelon (if it is in season). Coffee will work against you and dehydrate your body, so try to avoid it.
Maintain a healthy state of mind
Fasting is a choice that you make every day, for 30 days. It can either be a challenging one, or one that you embrace. When in the workplace, try to engage in work and conversations that stimulate your mind, and steer away from negative thoughts and emotions – as they can drain your energy further.
Short breaks and naps
During the workday, without coffee and lunch breaks, you will have more hours during the day and get through your to-do list more efficiently. When you do take a break (and you should), try to find a quiet place to relax and unwind at your typical lunch hour. Go for a short walk, sit in BDD’s outdoor spaces or play a game of baby foot. Short naps are also recommended, to help you feel refreshed and ready to work again.
And on the days that fasting feels like it is too hard, remember that there are millions of people fasting, at the same time, all over the world.
From all of us at BDD, we wish you a very blessed, healthy and fulfilling Ramadan, to you and your families.