How A Ramadan Mindset Can Bring Balance All Year Round

Beyond being a time of fasting, Ramadan is a month of spiritual renewal, discipline, and reflection. However, for many, the struggle is real — reduced energy levels, altered sleep patterns, and the challenge of juggling professional responsibilities with religious and social commitments can make it difficult to stay on track. 

Inc. Arabia spoke to Nada Sader, an NLP and emotional intelligence master coach and trainer at the UAE-headquartered wellness center Nada Sader Wellness, and Njoud Majali, a certified transformative coach at the UAE-based business consulting company Fikra Transformative Consultancy, to get their insights on how, with thoughtful planning and strategic adjustments, professionals can maintain productivity while honoring the spirit of Ramadan. What's more, they tell us that this month, which requires reflection, discipline, and efficiency, can offer valuable lessons for the rest of the year.  

A Delicate Juggle 

The shift in routine during Ramadan presents both physical and mental challenges for professionals, Majali and Sader tell us, with the initial adjustment period being the most difficult. "Like any change in routine, Ramadan has an initial adjustment phase. The shift in meal timings, sleep patterns, and daily structure can create resistance, especially in the first few days. For many—myself included—cutting out caffeine at the start can be particularly tough!" Majali shares. 

Sader explains that shortened working hours, while helpful for those fasting, can also create more stress, largely because of the expectation that the same results can be delivered in less time. "In many countries, work hours are adjusted during Ramadan, often resulting in shorter workdays. While this may seem beneficial at first, it can create a sense of pressure. The same workload must be completed in less time, which can lead to increased stress and a faster-paced work environment, potentially compromising the quality of work," Sader explains. "These changes necessitate efficient time management, which can, in turn, affect productivity and the overall balance between work and personal life," she adds. 

Majali agrees, noting that professionals must become more intentional with their time to manage their tasks effectively, noting that Ramadan challenges the misconception that long hours equate to productivity. "Before Ramadan, many professionals worked long hours—sometimes late into the night—believing that productivity is tied to the time spent at work. Ramadan challenges this mindset. It serves as a real-life case study proving that you can finish your workday at a reasonable hour, step away, and still find your tasks waiting for you the next day," she says.  

Additionally, Majali highlights that many professionals struggle with the shift in routine and the temporary loss of habits such as frequent snacking or coffee breaks. "The real challenge of Ramadan isn’t just physical—it’s mental. The faster we accept and embrace the change positively, the easier the adaptation process becomes. When we stop fixating on what’s missing (like food or coffee) and instead focus on the benefits—such as improved discipline, mindful time management, and reduced decision fatigue around eating—we unlock a more productive and intentional way of working," Majali explains. 

Njoud Majali, certified transformative coach at Fikra Transformative Consultancy. Courtesy of Njoud Majali. 

Beyond work, Sader tells us that Ramadan also increases family and social commitments. "Ramadan places a significant emphasis on family, community, and spiritual activities. Professionals often find themselves balancing work commitments with additional family obligations, such as preparing meals for iftar or participating in religious and social gatherings," Sader says. These added responsibilities can further strain energy levels, making it more difficult to maintain productivity at work. 

Among the long list of challenges, both Majali and Sader note fatigue as limiting or affecting productivity. “Fasting from dawn until sunset can lead to physical fatigue, particularly for professionals who may not be getting sufficient rest due to late-night prayers or early morning meals (suhoor). As a result, energy levels may be diminished throughout the day, affecting concentration, mental alertness, and overall work performance," Sader notes. 

Majali notes that different professions experience Ramadan differently, depending on the nature of the job and their working hours. “Of course, not all jobs fit the typical Ramadan model. Some professions, like event management or healthcare, may require working through iftar. However, even in these roles, there’s a heightened sense of teamwork and shared responsibility. This reinforces that work-life balance is about structure and intention rather than simply working less, making professionals feel supported and connected,” she points out. 

Ramadan As A Catalyst for Growth 

Sader and Majali both emphasize that while fasting and altered schedules can pose difficulties, Ramadan also offers a chance to reassess priorities, enhance productivity, and cultivate a healthier approach to work. For Sader, Ramadan’s mindful and spiritual aspects can enhance productivity rather than hinder it. "While some professionals may experience a decline in productivity due to fatigue, others may find that fasting enhances focus and clarity. The mindfulness encouraged by fasting, along with the simplicity and spiritual purpose of Ramadan, may help individuals streamline their priorities and approach their work with greater purpose and determination," she explains. Majali shares a similar perspective, emphasizing the mental benefits of fasting once the initial adjustment period passes. "Once the body detoxes from sugar and constant snacking and the mind adapts to the new rhythm, there’s a surprising sense of clarity and heightened focus," she notes.  

Both Majali and Sader recognize the emotional and psychological benefits of Ramadan. While Sader emphasizes the self-discipline and spiritual growth that fasting promotes, Majali highlights the sense of connection and teamwork that develops in the workplace. "The mindfulness encouraged by fasting, along with the simplicity and spiritual purpose of Ramadan, may help individuals streamline their priorities and approach their work with greater purpose and determination," Sader says.  

Integrating Work And Spirituality With Intention 

For Sader, aligning spiritual commitments with professional responsibilities during Ramadan is not only possible but transformative when approached mindfully. "By balancing both aspects of life with intention and self-care, professionals can nurture their physical, mental, and spiritual well-being," she explains.  

One key approach, she tells us, is embracing flexible work schedules when possible. Many organizations adjust their hours during Ramadan, but for those without such accommodations, she suggests making personal adjustments. "If this flexibility isn’t available, creating personal adjustments, such as beginning the workday a little later or shortening certain tasks, can offer more time for spiritual practices," Sader advises.

Both Majali and Sader stress that Ramadan encourages professionals to become more intentional in setting boundaries and prioritizing tasks. "Iftar serves as a natural marker to disconnect from work and be present with loved ones," Majali advises. She also notes that the fixed time for iftar prompts people to focus their energy and their attention. "The precise cutoff time for iftar naturally encourages people to prioritize, say no to unnecessary tasks such as non-urgent meetings or tasks that can be deferred, and focus on what truly matters," she says.  

For Majali, the integration of work and spirituality goes beyond simply managing time — it’s about intention. "The idea that work and spirituality are separate is a misconception. When done with intention, work is an act of worship. The essence of Ramadan is performing at your best, being ethical, treating colleagues with kindness, and contributing meaningfully to your organization," she explains. Instead of seeing professional responsibilities as a distraction from spirituality, Majali believes they can complement each other, fostering a purpose-driven approach to both work and worship. 

Majali agrees, adding that professionals can carry the spirit of Ramadan into their daily actions by practicing patience, mindfulness, and self-discipline. "Many extra spiritual practices in Ramadan, such as taraweeh, special night prayers performed after isha [the last prayer of the day] during Ramadan, qiyam, also known as the night prayer, refers to voluntary prayers performed late at night or in the early hours before fajr [dawn prayer], and Quran recitation, allow professionals to dedicate time for them outside of working hours. During the workday, the focus should be on carrying the spirit of Ramadan into daily actions—practicing patience, mindfulness, and self-discipline," she says.  

Nada Sader, NLP and emotional intelligence master coach and trainer at Nada Sader Wellness. Courtesy of Nada Sader.

Maximizing Productivity And Well-Being 

Majali highlights the need for intentional time management to manage the challenges faced during Ramadan. "With increased social commitments like suhoor and iftar gatherings, being deliberate with time becomes essential," she says. "To stay productive without burnout, professionals should align deep work with their peak focus hours." 

Sader recommends mindful task management to prevent being overwhelmed. "Breaking tasks into smaller steps and setting realistic goals ensures efficiency without draining energy," she advises. Majali agrees, emphasizing the need to limit non-essential meetings. "With shorter work hours, prioritization is key. Reducing unnecessary meetings and streamlining communication can help maximize efficiency," she notes. Additionally, she suggests batching and delegating tasks to maintain focus and reduce mental fatigue. 

Understanding energy levels is another critical aspect of effective time management. "Fasting impacts physical and mental energy, so aligning work with natural energy peaks is crucial," Sader says. "Early mornings after suhoor are ideal for deep, focused work, while afternoons can be reserved for lighter tasks requiring less cognitive effort."  

Sader highlights the value of delegation with compassion. "Acknowledging when you need support allows you to focus on what truly matters," she explains. "Sharing responsibilities—whether at work or home—helps balance commitments while preserving well-being," she explains. 

Technology plays a significant role in modern time management, but both experts urge mindful usage. "Digital tools can streamline work, but they should support productivity rather than create distractions," Sader says. "Set boundaries to create space for rest, spiritual practices, and personal reflection." Majali agrees, emphasizing that intentional technology use enhances efficiency without overwhelming professionals. 

Maintaining Energy And Focus While Fasting 

For Sader, ensuring that you get enough rest and proper nutrition is key to staying alert and focused during the day. “Maintaining energy and focus during long work hours without food or water, especially while fasting during Ramadan, requires a holistic approach that nurtures the body, mind, and spirit,” she explains. She stresses the importance of quality sleep, hydration, and nutrient-dense meals at suhoor and iftar to sustain energy throughout the day.  

Similarly, Majali highlights the role of mindful eating in preventing energy crashes. “A sohoor rich in protein and healthy fats helps maintain steady energy levels, while cutting back on sugar and refined carbs prevents energy crashes.” Sader also agrees on the importance of physical well-being. "Fasting can be physically draining, so it's vital to stay hydrated, eat balanced meals, and establish a healthy sleep routine," she advises. "Proper nourishment and rest replenish energy and support overall health, ensuring professionals can remain productive while honoring Ramadan's spiritual essence." 

Managing stress and maintaining emotional resilience are also key components of their strategies. Sader suggests incorporating mindful breathing, short breaks, and movement throughout the day to sustain focus and reduce fatigue.  

The duo recommends staying active during Ramadan. “Fasting can sometimes lead to stiffness or discomfort from long hours of sitting. Incorporating light stretches or mindful movement throughout the day can help reduce physical tension and refresh your mind,” Sader suggests.  Majali, in turn, emphasizes resilience. “The first few days of adjustment may feel overwhelming, but the body and mind adapt quickly,” she says. 

Mindfulness And Stress Management  

For Sader, incorporating mindfulness techniques is essential to navigating the challenges of fasting. “Fasting can be physically and mentally demanding, so it’s important to incorporate practices that foster mental clarity, emotional resilience, and overall well-being,” she explains. She suggests strategies such as deep breathing exercises, progressive muscle relaxation, and meditation to promote focus and reduce stress. “Deep breathing helps oxygenate the brain and calm the nervous system. A quick technique to try is the 4-7-8 breathing method… doing this for a few cycles can help reduce feelings of tension and improve focus,” she advises. The 4-7-8 breathing method, which entails inhaling for four seconds, holding the breath for seven, and then exhaling in eight seconds, is a form of yogic breathing or pranayama and is often touted for its benefits to help reduce anxiety and improve sleep. 

Similarly, Majali views Ramadan as an opportunity for self-reflection. “Ramadan is a mindfulness practice—it’s a time for self-awareness, discipline, and spiritual connection,” she notes. She highlights the role of prayer and gratitude in fostering patience and stress management. “Prayer and Quran recitation offer built-in moments of mindfulness, helping to reset, refocus, and manage stress naturally throughout the day,” she says. She also encourages a mindset shift, saying “Instead of viewing fasting as an obstacle, reframing it as a tool for discipline, self-mastery, and improved well-being makes the experience even more rewarding.” 

Both Majali and Sader stress the importance of setting realistic expectations and practicing self-compassion.  “Some days will feel smooth, others more challenging. Instead of striving for perfection, accepting the ups and downs makes the transition easier and prevents unnecessary stress,” Majali says. Sader echoes this sentiment, reminding professionals to practice self-kindness. “Fasting can be challenging, and it’s essential to be patient and kind with yourself when you’re feeling tired or emotionally drained,” she advises. 

Ultimately, they remind us that Ramadan is a journey of balance—one that requires intention, mindfulness, and self-care. “Peace does not come from controlling everything, but from surrendering to the process and trusting that, with intention, everything falls into place,” Majali concludes.   

Takeaways From Ramadan 

Sader and Majali emphasize that Ramadan’s lessons extend beyond the month, offering valuable insights into discipline, mindfulness, and balance for professionals. “Fasting requires structure, which extends to time management and goal-setting,” Sader explains. “After Ramadan, professionals can apply this discipline by setting structured goals and using productivity techniques to stay focused.” She also highlights the importance of balance throughout the day. “It’s about ensuring time for rest, self-care, and family, not just work,” she adds. “Even after Ramadan, mindful breathing or reflection can reduce stress and enhance focus, helping professionals maintain a sense of clarity and well-being in their daily routines.” 

"Ramadan reminds us that well-being is a priority,” Sader states. “Professionals should continue prioritizing rest, nutrition, and downtime.” Similarly, Majali echoes this sentiment saying, “These habits serve as a blueprint for mindful, fulfilling living year-round.” 

In fact, Majali argues that this blueprint is evidence that intentional living can help us lead more balanced lives even beyond the holy month. “Ramadan proves that work doesn’t have to consume our day, and that setting boundaries leads to more meaningful engagement,” she says. She encourages professionals to carry this mindset forward by focusing on priorities and minimizing distractions. “Ramadan teaches us to be present,” Majali notes. “When fully engaged, we operate with clarity and purpose.”  

Both experts believe gratitude and self-reflection also play a vital role in developing a healthier mindset. “Ramadan fosters appreciation for food, family, and health,” Sader says. “Professionals can sustain this by reflecting on achievements and expressing gratitude.”  

Both experts agree that Ramadan offers a framework for balance and reflection, enriching both personal and professional lives. “Ramadan isn’t just about abstaining—it’s about optimizing. Those who take advantage of this time to develop healthier habits often find themselves more energized, productive, and resilient long after the month ends,” Majali concludes.