وَلَنَبْلُوَنَّكُم بِشَىْءٍۢ مِّنَ ٱلْخَوْفِ وَٱلْجُوعِ وَنَقْصٍۢ مِّنَ ٱلْأَمْوَٰلِ وَٱلْأَنفُسِ وَٱلثَّمَرَٰتِ ۗ وَبَشِّرِ ٱلصَّـٰبِرِينَ 
ٱلَّذِينَ إِذَآ أَصَـٰبَتْهُم مُّصِيبَةٌۭ قَالُوٓا۟ إِنَّا لِلَّهِ وَإِنَّآ إِلَيْهِ رَٰجِعُونَ 
أُو۟لَـٰٓئِكَ عَلَيْهِمْ صَلَوَٰتٌۭ مِّن رَّبِّهِمْ وَرَحْمَةٌۭ ۖ وَأُو۟لَـٰٓئِكَ هُمُ ٱلْمُهْتَدُونَ 

We will certainly test you with a touch of fear and famine and loss of property, life, and crops. Give good news to those who patiently endure—who say, when struck by a disaster, “Surely to Allah we belong and to Him we will ˹all˺ return.” They are the ones who will receive Allah’s blessings and mercy. And it is they who are ˹rightly˺ guided.

(Quran 2: 155-157)

My father, Abdullah Rubeya Faris, passed away last Thursday on the 5th of Sha’baan 1445H (15th February 2024).

To Allah belongs what He takes, and to Him belongs what He gives, and everything has its time.

This has been a long and difficult journey for him and for our family that started with a prostate cancer diagnosis in 2005, then increased in intensity in the last 12 months with his loss of mobility and a rollercoaster of medical emergencies until he reached his final breath last Thursday, and was buried after Jumuah prayers the next day.

When someone dies, we often reflect on their legacy and the life lessons they parted with us. And alhamdulillah, I learned so much from my dad – especially his mannerisms and kind conduct with people. However, in this article, I wanted to reflect on his death. I learned so much in this last year from him and the dying process that I want to capture these lessons firstly for myself and my family and secondly impart beneficial knowledge to any child or caregiver as they care for a dying parent, spouse, relative, or friend.

1. This is Jannah

About a year ago, my dad fell on the steps of a masjid as he was going for Isha prayer in his hometown of Dar-es-salaam, Tanzania. That fall led to a host of medical complications, a move to Dubai for treatment, and making him wheelchair-bound and in need of constant care.

During the initial days after his fall, a dear family friend turned to me and said, “This is Jannah.. what you’re doing is Jannah.. don’t let go of it… stay close to your dad”. 

It was this reminder that flipped the situation for me from one of pain/loss to one of opportunity to get closer to Allah SWT. 

This reminder kept ringing in my ears as the difficulties increased over the next several months.

2. Preparing myself spiritually

When my father first fell, I had a feeling that the end was near. I called my dear friend and scholar, Sh. Khalil Abdur-Rashid, the Muslim chaplain at Harvard University for advice and spiritual counseling, here’s what he said:

1. This is a blessing from Allah that you can make it and be with your father in his final days. So, first and foremost, you should thank Allah for this blessing.
2. This is not easy, but this is part of Allah’s mercy. You can shed tears, but don’t despair.
3. Think about what you want to say to him and take advantage of these moments to say what you want to say
4. Ask him for advice on how to live life, and listen and take the advice for the rest of your life, and pass it on to your children.
5. Get his wishes and advice on how property should be handled, how his body is to be treated, and where to be buried. How should we carry on as a family after him? What Sadaqat to give. Record these wishes! 
6. In the final moments, hold his hand and say La ilaha illa Allah. This is a time when angels are descending – you’re in the company of angels. Don’t fear, and don’t be Sad. You’ll see your dad in different spiritual states. You’ll say your words of inspiration, and he’ll say his word. This is an incredible and humbling experience
7. This is a time that’s also a reminder for you that your time is next. And start getting your affairs in order.
8. Your father will finally get what he wants in Jannah – it’s only a matter of time, as Allah promises the believers.
9. We are in a sacred time – the months of Rajab, Sha’baan, Ramadan, and then the Hajj months. A blessed time to pass away. 
10. Ask what Sadaqat he wants to give. Any debts he has? Any previous zakat? Salat? Fasting? Have these discussions sooner rather than later.

I can’t say I lived up to all the advice above, but I often re-read and reflected on his advice.

3. Days are long, but the year is short

“Reflection: the hardest thing about trials is not the initial shock or drama, the hardest thing about trials is the readjustment to a new reality and endurance to keep up with new reality” – A WhatsApp message I sent to my close circle of friends

You often hear that the days are long, but the years are short when raising children. I feel the exact phrase can be applied to a terminally ill parent who requires constant care and is given a bleak prognosis. 

The daily constant requirement of feeding, clothing, cleaning, carrying, and taking care of dad (most of it done by my mother, may Allah bless her), along with mood swings and physical/mental pain, makes you feel tired/exhausted all the time. 

Days bleed into weeks and months, and there’s a part of you that thinks, “Will this ever end/or get better?” and there’s a part of you that regrets thinking of that question and realizing that the end might be sooner than you think. 

You learn to embrace the present, stop thinking/worrying about the future, and just be thankful for one more day and breath.

4. Activating Surf-Mode

Surf-Mode Definition: when life throws crazy challenges at you that all you can do is ride the waves.

Facing my dad’s mortality felt like facing waves upon waves of challenges and trials. Sometimes, the trial is medical, financial, or mental. You can’t stop the waves coming; all you can do is ride them. 

Hence, I came up with the term “Surf Mode” to remind myself that instead of trying to ‘fight’ the waves, I should learn to ride each wave as it comes, no matter how big it gets. This emoji became my shorthand to my friends, telling them I was riding a new wave whenever they didn’t hear from me for a while.

5. Difficulties and Eases

“Verily, with difficulty comes ease.” (Quran: 94:5)

It’s easy to think that I lived a year of doom and gloom watching my father slowly fade.

However, the truth is that we witnessed Allah’s Lutf, gentleness, and ease throughout this trial. 

From finding the right care team to Allah sending us the right people to remind us to be patient when we are about to fall in despair, to mini-miracles happening along that way that could not be “coincidences.”

Appreciating the “khair” in this situation has been my north star – and perhaps I won’t understand the full extent of Allah’s favor upon us during these trying times until late in my life.

6. The Jihad of serving a dying parent

A man came to the Messenger of Allah (ﷺ), asking his permission to go out for Jihad. The Messenger of Allah (ﷺ) asked him, “Are your parents alive?” He replied, ‘Yes.’ The Messenger of Allah (ﷺ) then said to him, “Then your Jihad would be with them (i.e., in looking after them and being at their service.).” (Bukhari)

I have to admit – It wasn’t easy to care for Dad – and there were moments of frustrations and even, dare I say, resentment. 

Now I understand why the Prophet called serving parents in old age as a Jihaad and why the Quran said, “Don’t say Uff.” 

This is a message I sent to my PCM friends during this period:

“#RealTalk: Now that the “drama” of the hospital is behind us and we are entering the long-term care phase — I feel I’m being tested on this part of the verse… “say no word that shows impatience with them, and do not be harsh with them, but speak to them respectfully”…dad’s getting really frustrated with his condition and is overwhelmed with worry/anxiety and hence very sensitive/snappy… And Shaytaan is playing with my head and wants me to lose patience and utter the word “uff”…May Allah make it easy and keep our hearts pure.”

The year was a true Jihad against my nafs not to feel tired or resentful of the situation, a fight against my tongue not to express annoyance with dad’s constant demands. 

I reached low points that only Allah knows, but I came out of them by His mercy. 

May Allah forgive my shortcomings and accept the little I did for him – Ameen

7. Wanting to escape vs. being present

When someone is dying – depending on their circumstances – there’s a lot of waiting:

• Waiting for the doctor
• Waiting for a procedure to complete
• Waiting for the patient to eat, sleep, use the bathroom, etc
• Waiting for death

Our usual reaction when we’re waiting for something is to pull out our phones and scroll through social media or text our friends/check our emails.

But the day I found myself getting addicted to scrolling through pointless YouTube videos while dad was in pain, I knew that something was off, and I was trying to escape mentally from the situation. 

I realized that my nafs was not ready to be present to face dad’s mortality and the emotions that come with it; it wanted to distract itself with random Mr.Beast videos or “best goals of all time” highlights.

Over several weeks, I had to place strategies to fight this escapism, from deleting YouTube from my phone to forcing myself to read the Quran or do dhikr whenever I felt like escaping.

I wasn’t always successful, and sometimes I failed – but that was part of the Jihad. 

8. The Endurance Game 

Learning from my cycling/running hobbies, I realized that to stick to caring for dad for several months required endurance and not just sprints.

And the secret to endurance is learning how to fuel yourself and recover while putting in the effort.

Finding time to rest, sleep, eat, and even exercise was necessary to build long-term endurance for caregiving. 

Having said that, I couldn’t deny the guilt factor I felt whenever I went for a run or took a nap, knowing that dad was in pain or that my mom/brother was with dad instead of doing what they love. 

I had to deal with that guilt by reminding myself that part of caring for someone is ensuring that you take care of yourself and the care team so that we can all be there for the long haul. 

9. Having Difficult Conversations

One of the most challenging conversations to have with a dying person is what they’d like to happen after they die. 

From practical things like getting access to their bank accounts and knowing what assets/debts they have to their medical preference in critical situations. 

One of my friends recommended I take a pen/paper and have this conversation once. As painful as it would be, it’ll be done once, and you’ll be done with it.

For dad, we talked about his assets/debts, but we never reached the point of his Wassiyyah (will). This reminded me that we all need to have a clearly defined Wassiyyah (will) before we die – to make it easier for our inheritors to know precisely what to do instead of interpreting what needs to be done.

The advantage of having this conversation once is that once that’s done – you can spend the rest of the time talking about everything else but the difficult stuff. You can share memories, ask their advice on your plans, or be present in silent moments of contemplation.

10. Planning your life around a terminally ill person

When someone is dying, your time horizon fluctuates between a few hours to several months. 

Sometimes, things looked good for dad, and we were optimistic that he’d be around for several months, and sometimes, things looked critical that we weren’t sure he’d live for another day.

Trying to plan life around this fluctuating time horizon was so tricky.

Ultimately, I learned to embrace the gardener mindset and pray istikhara on every small/big decision since I had no idea what the future held and let things unfold on their own instead of trying to ‘control the situation.’

11. Allah provides as per your intention

Last Ramadan, I made a dua, “O Allah, facilitate the outer and inner means for me to serve my parents with Ihsaan.”

At that time, I was living in Dallas (Texas), my kids were in school, and my family and I were pretty set in the US. I wondered if I could ever leave all that to be with dad in Dubai for his treatment. But subhanAllah, Allah fulfilled means for me to be with him beyond my expectations. 

Initially, we planned to spend three months of summer with him, and then, depending on the situation, my family would return to Dallas while I stayed on.

However, a “random” call to a friend made me realize that I was eligible to apply for a 10-year residence visa, which meant I could rent an apartment, send my kids to school, and open a bank account locally.

Then there was a one-year contract that stalled for over a year, and that “suddenly” worked out, which enabled me to afford to live in Dubai for the year. 

All of this was unplanned and purely a gift from Allah.

Those were the outer means Allah facilitated, but the inner means were things like the ease and calm with which my family and I accepted the move and the contentment that this was the right decision to make, Alhamdulillah.

12. Keeping Intentions Pure for Allah’s sake

رَّبُّكُمْ أَعْلَمُ بِمَا فِى نُفُوسِكُمْ ۚ إِن تَكُونُوا۟ صَـٰلِحِينَ فَإِنَّهُۥ كَانَ لِلْأَوَّٰبِينَ غَفُورًۭا 

Your Lord knows best what is within yourselves. If you are righteous, He is certainly All-Forgiving to those who constantly turn to Him. (Quran 17:25)

It’s one thing to set pure intentions, and another is to keep them pure.

When people were commending me for staying with my father, I recognized that this was a test, and my niyyah fluctuated with the situation. 

I kept asking myself: Was I truly doing this for Allah? Or just so people say, “Masha’Allah, Mohammed is sacrificing his time/life for his dad.”

Whenever I felt frustrated, I realized that my intentions weren’t pure. I had to push myself to purify the intention and accept this Jihad, no matter the consequences. 

13. Enduring Pain With Dhikr 

If there was one thing that was constant on my dad’s tongue during this whole year of trial.. it was his remembrance of God.

He kept calling to Allah through his pain; he would say “La ilaha illa Allah” often, send salawaat, recite some Quran when he was feeling better, and generally make dua asking Allah to forgive him or make it easy for him.

I remember my heart smiling whenever he made a dua or a remembrance – it reminded me of a story of a sheikh who was once asked when should doctors make a decision to turn off life support. And his response was, “Is there a chance the patient can make one tasbih? or one istighfar?”. 

Every tasbih, istighfar, and salaat my dad was able to make was a means of elevation alhamdulillah.

14. God Loves You

Death came to a man in the time of the Messenger of Allah; may Allah bless him and grant him peace. A man said, “He was fortunate,” as he had died without being tried by illness. The Messenger of Allah, may Allah bless him and grant him peace, said, “Alas for you, what will let you know that if Allah had tried him with illness, He would have wiped out his wrong actions.” Muwatta Malik

There was a stretch when dad felt good enough to attend Jumuah prayers in his wheelchair. After Jumuah, we would go around the park and get some sun and fresh air.

In one of these walks, a security guard who remembered dad from an earlier encounter came running to him and said: “God loves you a LOT… that’s why He’s testing you.” – it was the most beautiful reminder of the benefit of illness and trials despite the pain.

15. Dealing with constant worry

The burden of worry was shared by my family – from worrying about dad’s symptoms and overall condition to managing our finances with the mounting medical and care expenses. 

Amid a troubling period, I received this poem from a friend, which helped to keep my worries at ease:

“Some eyes stay awake, and some sleep,

Regarding matters that could be or not be.

As much as you can, keep worry away from the soul;

Weighing yourself down with worries is madness.

Your Lord sufficed you yesterday with what was;

He will suffice you tomorrow with what will be.”

(Imam Al-Shafii)

It’s true – every time I thought I was getting overwhelmed with worry (will he make it tonight? Can we afford a full-time nurse? Did the insurance get back to us)… Allah eased the worry and facilitated a way out.

16. The power of a mother/wife 

The rock in our family during this whole period was my mother. 

Although my brother and I tried our best to be with dad and help out, my mother set the high bar for what a loyal, caring, and dedicated wife can be.

From sleepless nights when she checked on dad every few hours to the selfless care she gave him.

She was so concerned about his cleanliness and physical well-being that she’d go the extra mile in things we thought were “trivial” for someone who was dying.

She would brush his teeth, cut his nails, give him a shower or warm bed bath (even when he didn’t want to), treat his skin with cream, oil his limbs, cook him multiple meals (half he refused because he didn’t feel like eating especially towards the end of his life), wash his clothes, sit with him and converse with him.

Her endurance and persistence were exemplary, and I’ll always admire her, and I pray that my siblings and I can provide the same care for her as she gets older, insha’Allah.

17. Making Tough Medical Decisions

One of the complex aspects of caring for a terminally ill person is balancing between medical interventions that would help someone stay alive and learning when to “let go” and not prolong the patient’s suffering.

I read a book a few years ago called “Being Mortal: Medicine and What Matters in the End” by Atul Gawande that helped with these decisions.

The key message of the book is a reminder that throwing medication and treatment at a dying person might be doing more harm than good. At some point, palliative (pain) management care is the best course of action for a peaceful and dignified death.

When you realize someone’s time is written, you start wondering how far do you want to go with medicine. If you can’t prolong life, then why prolong suffering? 

I often found myself going back to that book’s lessons and the central question the author was trying to address: “How do we make life worth living when we’re weak and frail and can’t fend for ourselves anymore?” 

We often grew up thinking that doctors can “fix it all” with some pills, surgeries, or a new piece of technology. Instead, I learned that death was humbling for us and everyone in the medical field. 

One of the toughest medical decisions we had to make as a family was to sign an “Allow for natural death” form. The form stated that the doctors believed no further treatment would help and that we accept the consequences. 

I felt that was the best medical decision we made.

18. The moment of death

One day I was researching “How does someone die” and I learned that people die in 4 stages: 

• Stage 1: social death: when a person retreats to his room or hospital bed and is unable to engage in social life
• Stage 2: psychological death: When a person’s personality changes, and goes through delirium, confusion, and the throes of death.
• Stage 3: biological death: when the organs start failing, and the body is unable to cope with the ‘system shut down.’
• Stage 4: Physiological death: this is the moment when the ruh leaves the body, and the person is pronounced dead.

I witnessed my dad go through the first 3 stages in the last few months, but I always wondered how the moment of death would happen – where would I be… what would I say… Last Thursday, I got my answers:

• At 3 pm, dad’s situation was getting critical, and I told my mom that we should spend the night at the hospital. So we decided to go home, have a quick bite, and rest a bit to prepare ourselves for a long, sleepless night.
• At 4 pm, my brother called me from the hospital saying that dad’s blood pressure and oxygen were dropping and we should rush back.
• At 4:30 pm, we reached the hospital, and we sat by dad’s side. Holding his hands, reciting Quran, doing athkar, and waiting…
• At 5:45 pm, I completed a khatam of the Quran next to His bedside and prayed for a beautiful end.
• At 6:10 pm, dad took three breaths.. and then he died.

This was the first time I witnessed someone dying this close.

It was a moment of awe and spiritual depth that doesn’t compare to anything I had experienced before, and I thank Allah SWT that He inspired us to say what pleased Him at that moment: 

إِنَّا لِلَّهِ وَإِنَّآ إِلَيْهِ رَٰجِعُونَ
To Allah, We Belong, and to Him, We Shall Return.

19. Personal Pain vs. Ummah Pain

Going through this journey with dad was a personal journey of pain and loss for me and my family.

However, while we were dealing with dad’s pain in the comfort of a home and hospital, I couldn’t help but feel the pain of our brothers and sisters in Gaza who don’t get a chance to care for their ill or give their dead a decent burial. 

I had a year to process that dad was dying and leaving us…many of our brothers and sisters had milliseconds as their children, parents, spouses, and relatives were blown to pieces by bombs dropped from the sky and sea.

Although this was a tough time for me and my family, it was even tougher for our Ummah.

The combination of witnessing death so close and witnessing the genocide happening in Gaza has fueled my desire to continue this work at Productive Muslim- for life is short, and the Ummah needs us to step up.

May Allah SWT make us a means of victory for our Ummah, and may Allah SWT use us and not replace us to save our brothers and sisters in Gaza and beyond.

The Journey Ahead and a moment of gratitude

I’m still processing my dad’s death…as I was telling my close friends “Alhamdulillah, I’m doing ok…not sure if it hasn’t hit me yet..or my grieving process started early..”

Despite the challenging year we endured – I’m thankful to Allah SWT that He guided us every step of the way.

I’m thankful for being part of the Ummah of Prophet Muhammad (peace be upon him) that taught us how to approach death, what to say and do at the moment of death, and how to treat and bury our dead with respect.

I’m thankful to my mother who showed us the meaning of sacrifice and loyalty.

I’m thankful to my brother, Rayyan, who was my thinking partner whenever we had to make tough decisions and for the many nights he stayed up while I went home to rest.

I’m thankful to my sister, Fatma, who was the spiritual rock in the family constantly reminding us to do good on behalf of my father.

I’m thankful to my wife, Farah, who eased my sacrifice and encouraged me to spend this year with my dad while she had to adjust to a new country and new surroundings.

I’m thankful to my children – who gifted my dad with so many smiles and laughter and gave me temporary relief from the burden of watching my father slowly die.

I’m thankful to my close network of advisors and friends who were there every step of the way, lending me a judgment-free space to rant, brainstorm, and express the ups and downs of my journey. I honestly couldn’t have asked for better friends.

I’m thankful to my extended family and dad’s network of close friends, who kept visiting us and showing us support.

Alhamdulillah. 

I pray Allah SWT grants my father Jannat ul firdaws for the patience he displayed and grants us all a good ending.

If you read this article and you benefitted from it – please pray for my father and if you want, please give sadaqah on his behalf.

JazakumAllah khair.

The post Lessons from a Dying Parent appeared first on ProductiveMuslim.com.

Ramadan is an exceptional month where every high-performing Muslim wants to be at their best: spiritually, physically, and socially. However, it can also be a very challenging month with lack of sleep, lack of focus, and lack of energy.

Since the start of Ramadan 1443H, I have partnered with Mohammed Faris, founder of The Productive Muslim Company, to test out a few biohacks and measure their impact on our levels of energy, focus, and overall wellbeing, while if you have issues with your productivity , you can get a mental toughness coach that will help you grow out of it and make you stronger and more productive.

We experimented using different combinations of what I’ll share below and used the Whoop 4.0 fitness tracker (affiliate link) to measure how each experiment impacted our sleep, strain, and recovery and recorded voice notes on how we felt throughout the day.

Before I share our top recommended biohacks for Ramadan, a quick introduction to biohacking and what it means for Ramadan.

What does biohacking mean?

When you think of a biohack, you probably think of a pill you take that’s supposed to alter your biology. However, biohacking covers a spectrum, from aligning ourselves with nature to technology and supplements.

The best approach to biohacking is to start with self-awareness and mindfulness about your energy/focus levels and what works and doesn’t work for you—followed by tapping into nature and life rhythms to make the most of how your body interacts with nature. Finally, using supplements and technology to help you ‘mimic’ our ancestors’ fitra (natural disposition) lifestyle before modern electricity, internet, work schedules, etc. 

A few points related to biohacking for Ramadan:

1. The purpose of this article is not to ‘cheat’ fasting or make fasting Ramadan ‘easy’. Instead, it is to help high-performing Muslims manage their energy and focus throughout the fasting month, especially those in critical roles like doctors and pilots.
2. Before trying any of the hacks below – especially those that use supplements – we highly recommend that you speak to your doctor to confirm that it is safe to adopt them. Myself and The Productive Muslim company will not be held responsible for any harm caused by following these hacks without prior consultation with a medical doctor.
3. Even with these hacks – you’ll still feel the difficulty of Ramadan. So following these hacks will not turn you into a super being. However, they can make your Ramadan much more high-performing than usual.

Alright, bismillah, here are the top 10 biohacks I recommend for Ramadan.

10 Biohacks for Ramadan

1. Wear blue light blocking glasses at night 

وَجَعَلْنَا نَوْمَكُمْ سُبَاتًۭا

And made your sleep [a means for] rest

Quran 78:9

Blue light blocking glasses help mitigate the damage that post-Maghrib light exposure causes. This is a critical circadian rhythm hack.

Screen lights and most overhead lighting in the evening hours are proven to disrupt our natural sleep cycles. Evidence shows that our natural sleep hormones are suppressed, and our natural daytime stress hormones get boosted every time we expose ourselves to screen light or overhead lighting at night. This leads to poor quality sleep for almost everyone on the planet, 365 days a year! As a result, we are not getting the restorative sleep essential for good health. 

During Ramadan, we will sleep less given the late iftars/Taraweeh prayers and waking up early for suhoor. So we need to optimize our sleep cycles to get better quality sleep while getting less quantity of sleep. 

Blue-light blocking glasses can block up to 99% of the harmful blue light in the evening and ‘hack’ your sleep cycle to experience greater levels of deep sleep and REM.

Practical Tip: I know this might sound weird, but wear blue light blockers in the last hour before your designated sleep time (yes, including at the masjid at Isha/Taraweeh), and notice the greater energy and mental performance you have the next day during fasting hours. 

2. Expose yourself to sunlight early in the morning

إِنَّ فِى خَلْقِ ٱلسَّمَـٰوَٰتِ وَٱلْأَرْضِ وَٱخْتِلَـٰفِ ٱلَّيْلِ وَٱلنَّهَارِ لَـَٔايَـٰتٍۢ لِّأُو۟لِى ٱلْأَلْبَـٰبِ

Indeed, in the creation of the heavens and the earth and the alternation of the night and the day are signs for those of understanding –

Quran 3:190

This is another essential circadian rhythm hack. Getting outside and witnessing morning sunlight (as close to post-fajr (dawn) as possible) causes us to make more of our sleep hormone (melatonin) at night. This practice resets our hormonal rhythms every day.

Furthermore, the full spectrum of light that the sun provides has also shown positive results in impacting the damage and strain that artificial light causes during the rest of our day. 

Lastly, more interesting evidence is becoming available regarding the mental, emotional, and physical benefits of seeing the sunrise and sunset. Positive human genetic switches get activated when we witness the alternation of night and day, which Allah has mentioned in the Qur’an as a sign.

Practical Tip: Get out for 10 minutes in the morning as soon as possible and let the natural light of the morning enter your eyes. You will further improve your sleep quality, and you can experience greater biological system functioning. This doesn’t require looking at the sun. The sun’s light is powerful enough to register in our eyes without directly gazing at it. 

3. Move More 

The Prophet (ﷺ) used to go to the Quba’ mosque, sometimes walking, sometimes riding [Sahih Bukhari]

Note: The distance from the Prophet’s mosque to Quba’ mosque is roughly 7 km.

Movement is essential for a human being’s physical, mental, emotional, and even spiritual health. We all generally know that exercise is essential for good cardiovascular and metabolic health. We now know that it is a much bigger story than that. Not only is it essential for hormonal health and balance (and hormones drive almost every process in our bodies), but it also directly impacts our nervous system, cognitive functioning, and emotional state. 

Sedentary living is one of the greatest contributing factors to nearly all chronic illnesses and even some degenerative mental diseases. Furthermore, deep down in the nervous system, a body that doesn’t move is perceived by itself as sick, weak, potentially incapable, and therefore in danger. What does our body do in response? It provides us with an abundance of stress chemicals to get us up and back in action! This daily dose of stress chemicals leads to a chronic inflammatory state that impairs our biological systems, leading to poor metabolic health, digestive issues, cardiovascular and cardiorespiratory health problems, endocrine system imbalance, depression/anxiety, etc. Can we truly show up as our best selves with high spiritual focus and performance levels under these conditions?

Ramadan is not a time to stop moving or continue our sedentary lifestyle. I’m sure we all can imagine how our righteous predecessors didn’t have the luxury of sitting all day, driving between locations, and ordering anything they needed at the touch of a button. The way for us to holistically improve our health during Ramadan and beyond is to mimic the way of our predecessors. And there is great news! It all can be done at home, and it takes a lot less time than we might think it will. 

Practical Tip: Here are three main movement lifestyle hacks to implement this Ramadan: 

• Walking. Walking is free medicine, period. A day without walking is not a typical human day at all. Walking activates our largest muscles. This, in turn, benefits our blood glucose levels, bone density, metabolism, serotonin/melatonin production, sleep quality, and more. Twenty minutes a day should be the minimum. Any walking you can do directly after your iftar/suhoor is even better.
• Sit / Stand. Standing more often while working will activate the largest muscles in your body and save you from back/neck pain, unwanted fat storage, and stress chemical release. Try to stand for at least 10 minutes after every 30 minutes of sitting. Use an alarm to remind you.
• Move heavy objects. Like all of our human predecessors, we are designed to pull water out of wells, carry various objects, lift and stack, pick up animals, squat for multiple purposes, etc. Find a way to grab a safe but heavy object (it can be weights of course) and prioritize time daily to mimic the old ways! For extra help on this, look up farmer carries and functional movement patterns. That should get you started, and all you need is a few minutes per day! This practice helps to increase our glucose sensitivity, which many of us will want during Ramadan. 

4. Eat Real Food

يَـٰٓأَيُّهَا ٱلنَّاسُ كُلُوا۟ مِمَّا فِى ٱلْأَرْضِ حَلَـٰلًۭا طَيِّبًۭا وَلَا تَتَّبِعُوا۟ خُطُوَٰتِ ٱلشَّيْطَـٰنِ ۚ إِنَّهُۥ لَكُمْ عَدُوٌّۭ مُّبِينٌ

O mankind, eat what is good and lawful from the earth, and do not follow Satan’s footsteps, for he is your sworn enemy.

Quran 2:168

We might get tomatoes thrown at us here! Nutrition can be a sensitive subject. There isn’t a one-size-fits-all approach, as we all have different genetics, ages, goals, etc. The real food approach is the best starting point to create a new relationship with food. It goes a little something like this:

• the more ingredients it has, the less real it is 
• If it comes in a box, package, or wrapper and has words you can’t pronounce, steer clear!
• The closer it looks to its original source, the better (from the animal, tree, ground etc.)
• More refined = Less real
• The longer it is designed to last on a shelf, the worse it is for us.
• Lastly, implement the 80/20. Try to live like this 80% of the time and forget about the rest if you want to. 

At the end of our fast, we are open to receiving. The cells in our bodies will take in what we choose to consume, especially at iftar time. What we eat becomes our physical tissues and hormones, and enzymes that drive our systems. In many ways, we are what we eat! Fasting is perfect for us, but not accompanied by an inflammatory diet and lifestyle. 

During Ramadan (and the rest of the year), our food choices will determine much about our daily health and well-being. Digestive issues (bloating, gas, cramping, heartburn, constipation, etc) are signs that what we are eating is likely not suitable for us as an individual. Furthermore, our gut health dictates our mood and sleep quality, which I’m sure we all want to improve. 

The well-known “happiness” hormone/neurotransmitter serotonin is mostly produced in our gut. An inflamed compromised gut directly impacts our mood, but since serotonin is a precursor to melatonin (our sleep hormone), it also affects our sleep! 

This Ramadan (and beyond), let’s commit to achieving better moods, focus, sleep, and energy through food. 

Practical Tip: Ask yourself a couple of questions before you decide what to eat for iftar/suhoor: 

1. Is this food “real”? Is tofu halal or haram?
2.  And is this food from the tayyib category that Allah mentions in the Qur’an?   

5. Nature mimicking nutrients/supplements – Vitamin D, Celtic Sea Salt 

Human beings need vitamin D. Vitamin D is not a vitamin; it is a hormone. It is a master hormone in many ways, and all of our other hormones don’t function well without it. Insufficient vitamin D levels compromise us both physically and mentally. The best way to get it is sun exposure, but that isn’t always easy for everyone. Getting sufficient levels from our diet is very difficult. Test yourself rather than guessing, and make sure you supplement if needed. 

We are likely spending too much time indoors during Ramadan (and all year long). That is why mimicking nature through vitamin D supplementation can be extremely important.

Another mimic that can be essential for many of us is related to minerals. Much of the water we are drinking is depleted of minerals. For that reason, prioritizing good quality water and adding a pinch of Celtic Sea Salt can be very beneficial. There are other mineral supplements, of course, but sea salt is an easy go-to, and it has over 70 essential minerals in it!

This can be very important during Ramadan as we tend to be minerally depleted at the end of a fast. Making sure that we restore minerals will help us ensure better biological functioning during this month. 

Practical Tip: If you have time, go get tested for vitamin D levels in your body and other minerals. Otherwise, get a vitamin D supplement and throw some Celtic sea salt in your water to tap into this biohack.

6. Temperature Hacks – Cold and hot

As uncomfortable as this truth might sound, human beings are not meant to be comfortable all of the time. We harm ourselves by not getting enough beneficial stress. Our entire being is designed to grow stronger and become more resilient through small doses of various stressors. This is known as hormesis.

There are many types of hormetic stressors. Exercise and fasting are among the more familiar. One that doesn’t get enough attention however is temperature. Human beings were not created to sit in perfectly temperature-controlled rooms. When we never get hot or cold, we lose resilience in our health. This is why saunas and cold plunges are the craze. For now, we’ll keep it simple by just laying out some of the benefits. 

• Heat exposure benefits immune function, reduces inflammation, improves brain function (through BDNF), detoxes the body, etc. 
• Cold exposure lowers body fat, improves blood sugar, boosts immune function, leads to better sleep quality, reduces inflammation, etc. 

A little of either can go a long way! 

Practical Tips:

During Ramadan, and depending on where one lives, it might be challenging to get extreme temperature exposure. We don’t recommend sauna use during Ramadan, but if you are in a hot city, you might want to spend 10 to 20 minutes outside during the day. It can be in the shade if the air temperature is hot enough. 

Cold is often easier to come by. There are ice vests, ice pits, cryotherapy, and just regular outdoor cold air and water for some of us. One way to get started is to do a couple of minutes in the shower of 10 seconds of warm water, followed by 20 seconds of max cold. This isn’t optimal as we will have the potential of wasting water, so as soon as you get used to it, try to shower only in cold water a few times per week! Focus on your breath and control your gasp response. This is an excellent Ramadan hack, as we can boost many of the benefits of fasting through this protocol. 

7. Grounding – Touch Nature

A man from the companions of the Prophet (ﷺ) traveled to Fadaalah ibn Ubayd (may Allah be pleased with him) when he was in Egypt. After a brief conversation he asked him: “Why do I not see any shoes on you?” Fadaalah replied: “The Prophet (ﷺ) used to command us to go barefoot sometimes”.
[Abu Dawud].

When was the last time you touched a tree or stone? When did you last have your bare feet on natural earth? When we ask these questions, people often are shocked when they realize it has been ages! 

By now, you may have heard of grounding or earthing. It is the practice of connecting with the natural earth and the earth’s natural magnetic frequencies. This leads to an ion exchange that has many benefits, such as reducing inflammation, realigning our circadian rhythms (improving sleep quality), lowering stress chemicals, and more. 

This is such an easy hack, and definitely, we can get 10 to 20 minutes here and there throughout the week during Ramadan. Once again, some of the benefits are similar to the benefits of fasting. Therefore this hack is an excellent way to get a boost.

Practical Tips: In your next morning walk (see Hack #2 above), take off your shoes and socks and walk barefoot on the grass/sand, and touch a tree with your hand and really connect with the tree as a spiritual being that worships Allah just like you do.

8. Quality Fasting 

ۚ وَأَن تَصُومُوا۟ خَيْرٌۭ لَّكُمْ ۖ إِن كُنتُمْ تَعْلَمُونَ

… But to fast is best for you, if you only knew.

Quran 2:184

As we already touched on, fasting is a beneficial (hormetic) stressor. All biomarkers improve in a fasted state, such as blood sugar, lipids, blood pressure, etc. Fasting has also been shown to promote detoxification and balance our gut microbiome. How we Muslims do it, dry fasting (i.e. without water), is even more powerful. 

Most importantly, fasting sharpens our spiritual faculties. When we hold ourselves back from food, drink, and our natural drives while at the same time guarding ourselves against actions and speech that we have been guided to avoid, our true virtuous nature can rise. 

With this opportunity to work on ourselves during Ramadan, we should do our absolute best to get out of our way. How can we do that? By not pairing this time of fasting with lifestyle practices that lead to less than optimal performance, brain fog, digestive stress, and fatigue.

Practical Tip: Take the quality of your fasting and Ramadan to the next level by combining the hacks you’re learning in this article with your fasting for maximal spiritual and physical performance.

9. Breathwork

وَٱلصُّبْحِ إِذَا تَنَفَّسَ ١٨

by the dawn that softly breathes:

Quran 81:18

Breathwork is our superpower. We take about 20,000 breaths per day, and each sends a direct message to our nervous system that determines much about our current mental, emotional, and physical state. 

It is known that the vast majority of people alive today have an inverted breathing pattern, meaning most of us no longer breathe from the diaphragm, inflating our belly when we inhale and deflating our belly upon the exhale. Most of us do the exact opposite and from the chest rather than the diaphragm (abdomen), which causes the release of stress chemicals as it is a breathing pattern that mimics the fight or flight response. This causes inflammation, impedes digestion, and leads to many other biological system imbalances. 

We can reconnect with our diaphragm while taking deep, slow breaths in our tradition. This is done through the slow recitation of the Qur’an. Watch videos of the well-known Qaris as they slowly recite and count how many inhales they take per minute. Interestingly, slowing down our breaths to about four or five breaths per minute has been shown to give us the benefits we need.

Practical Tip: This Ramadan, let’s try to connect with ourselves through proper breathing while reciting Qur’an and even in our dhikr practices. We also recommend using the Breathwrk app for guided practices on breathing.

10. Supplement with Nootropics (safely)

A simple definition of nootropics is natural or synthetic substances that can be taken to improve mental performance in healthy people (Healthline). The most common nootropic is caffeine. Caffeine from high-quality sources and in the right doses can increase energy, boost mood, and have neuroprotective properties. 

There are so many other nootropics (some referred to as “smart drugs”) ranging from simple and natural to synthetic and, in some cases, dangerous. We are not promoting the use of any nootropic substance without the consent of a medical professional. Also, some people can tolerate them, while others cannot, which is often the case with caffeine. 

For those who are interested in experimenting with the cognitive benefits of nootropics, we have listed a few of the common ones used by the average person to the more avid bio-hacker below:

• High quality Coffee OR Bulletproof Coffee
• Time-release caffeine tablets
• Qualia, 
• Ginkgo Biloba, 
• Maca, 
• Yerba Mate, 
• Lion’s Mane, 
• Modafinil (by prescription)

 If taken safely, you may find that supplementing them before starting your fast can help. This approach could be considered by those of us living in areas of the world where the fasting days are long, the work schedules don’t change, and you have high determination to accomplish the performance of ‘ibadah through the night. 

These supplements can give you the cognitive functioning and mental focus you might need to seize the early part of your day with higher performance levels. 

Practical Tips: We recommend that you don’t experiment with nootropics that you haven’t tried before during Ramadan, especially the synthetic ones. However, after Ramadan, you can experiment with some of the above after researching what works best for you. If you’re keen to experiment with one of the above, we recommend starting with Bulletproof Coffee, but of course in combination with a healthy approach to nutrition.

And that’s all! 10 Biohacks to help you maximize your spiritual, physical, and mental performance during Ramadan. 

If you found this useful and want to share your biohacking experiments with fellow Muslims, join our Slack community and check out the #biohack channel.

The post 10 Biohacks For High-Performing Muslims During Ramadan appeared first on ProductiveMuslim.com.

“You are destined for greatness. Believe in yourself and go for it.”

This should be an inspirational and empowering belief. That’s why you’ll see it plastered around the internet as a motivational quote.

Go for it. Not only can you do it, but you are meant to do it.

At face value, it sounds healthy, but it can be a recipe for hustle culture. It is true that we are often our own worst enemies. We let negative self-talk become a barrier to moving forward. It is energizing then, to find something reinforcing the idea we most definitely will succeed. 

Instead of overcoming self-limiting beliefs, believing you are destined for greatness may be the most self-limiting belief you can have.

What is our potential? What does that success look like? These are important questions that are not answered, so we are left to create our own definitions. Perhaps I feel that I have the potential to become the CEO of a Fortune 500 company, and I won’t rest until I achieve it. 

Maybe I have a friend, who I think is less talented than me, that started a multi-million dollar business. In my head, this means I have the potential to do better, and now will not rest until I do better. 

Feeling destined for greatness becomes just another way of thinking that you deserve this image of success you have painted in your head. We tell ourselves that our hard work must pay off, and we will get to where we want to go. 

This forms the foundation for hustle culture. It doesn’t stop there though. 

If I believe I am destined for greatness, I will act accordingly. When presented with an ethical gray area, I may be more tempted to act slightly unethically in order to attain that success I wanted. It becomes easier to self-rationalize playing politics to get ahead and hurting others in the process. It makes it easier to justify sacrificing time with family to spend more time on work emails every night. In other words, it makes someone selfish. 

Ryan Holiday offers up this definition of ego,

“It’s not confidence—which is properly defined as evidence of our strengths and abilities. Ego is something different, something less earned, a kind of unhealthy belief in our own importance. … It’s the voice whispering in our ear that we’re better than other people, that our needs matter more, that the rules don’t apply to someone as exceptional as we are. It’s the sense that we are special and therefore need this success or that piece of recognition to prove it (or rather, we deserve it because well, because). It’s the belief that everyone else is watching us, that we’re destined for greatness.”

In Islamic literature, we are familiar with the idea of jihad-al-nafs, which is defined by Abu Aaliyah Surkheel as,

“… the personal struggle against one’s nafs; the lower self or ego, wherein a person strives to overcome temptations, carnal desires and the devil’s whisperings; striving also to internalize the Islamic teachings through acts of worship and devotion: like prayer, fasting, dhikr and almsgiving.”

Abu Aaliyah further continues, commenting on the concept of the nafs al-ammārah bi’l-sū’ (soul that constantly incites to evil),

“This unweaned soul is the abode of a multitude of incessant cravings and desires: be it for wealth, fame, power, physical gratification, exploitation of others – in short, anything that deflects one away from Allah and towards the lower, bestial possibilities of the human condition.”

We are adept at spotting this in others. In many cases, particularly when it comes to money or business/career status, we can spot the undue sense of entitlement from a mile away. We are not as good at diagnosing it in ourselves. One way our soul incites us to these same evils is by masking the undue entitlement with softer, more positive feelings such as deserving something or earning it through merit.  

Believing we are destined for greatness fosters an unhealthy belief in our own importance and cultivates self-centered ambition. 

In a professional environment, this manifests itself in a number of ways. A person will

• Not want to invest time in learning a tool or skill that does not serve the picture of success they have in their head.
• Have unrealistic expectations of what kind of role or position they deserve to be in.
• Lack self-awareness to see how they measure up against their peers.
• Not sacrifice for the sake of team or organizational success.
• Find it difficult to be content, find meaning, or find purpose in their work if they don’t “like” what they are doing.
• Not be engaged in their work. 
• Not be able to form strong relationships or network with others. 
• Constantly look for validation. 
• Deliver work that is subpar or obviously used shortcuts. 
• Seek credit and over-inflate their own contributions.
• Be unable to identify opportunities. 
• Have difficulty finding good mentors. 
• Not be receptive to good advice from others. 
• Garner a reputation as being difficult to work with, or in some cases even toxic. 

It is easy to read this list and immediately think of someone we know that fits this description. It is difficult to realize we might be doing the same things under the positive facade of working hard to be successful. 

To combat the ego means reframing our ideas of success. From a mindset point of view, it means focusing more on the akhirah aspect of success. Practically, it means shifting to a focus on process instead of outcomes. In doing so, we move away from the ego’s obsession with personal glory and embrace a more profound understanding of ego death, which allows us to grow and find fulfillment beyond mere material accomplishments.

Thinking in terms of “what can I do today to get better” shapes your actions drastically differently from thinking in terms of “how do I achieve X”. Focusing on finding purpose in your work goes much farther than only wanting to do what you are passionate about. 

At the root, you have to deprogram the idea of deserving something. 

If any human were to have the right of saying they deserved something, we might say it is the Prophet (s) deserving to go to Jannah. And yet, we find him saying this instead:

“Follow the right course, be devoted, and give glad tidings. Verily, none of you will enter Paradise by his deeds alone.” They said, “Not even you, O Messenger of Allah?” The Prophet said, “Not even me, unless Allah grants me His mercy. Know that the most beloved deed to Allah is that which is done regularly, even if it is small”

(Bukhari and Muslim)

The last two statements of this hadith offer a profoundly simple solution to the complex battle against our egos. 

The first is to acknowledge our station in front of Allah (swt). He provides and sustains, but he does not owe us anything. 

The second is to stay process-focused on your work. To make it into Jannah is a gargantuan achievement. In Silicon Valley speak, entering paradise would be the ultimate BHAG (Big Hairy Audacious Goal) – a reward worth infinitely more than all the riches of this world combined. And yet, the prescription for it is a reminder that the most beloved deeds to Allah are those that are small and consistent. 

It shifts our mindset from being outcome-focused to being process-focused. It takes us from a hustle culture mindset to a barakah culture mindset. 

Recalling the earlier example of a professional environment, this would look like

• Adopting the mindset of a student who is constantly learning
• Consistently delivering results, even when you do not feel like it
• Garnering a reputation for being diligent and responsible
• Able to receive critical feedback as a means of improvement instead of a personal attack
• Looking for ways to develop skills and add value to others
• Leading from a place of responsibility
• Strong ability to adapt to changing situations and circumstances
• Finding ways to give credit to and uplift others 

Breaking free from the idea that we are destined to achieve something is liberating. The moment I forget about the outcome, the less I worry and stress about it. It frees us from the shackles of unrealistic expectations, allows us to focus on doing the work we need to do to get better, and relegates the results of that work to Allah (swt). 

The barakah, of course, is that those results Allah (swt) gives us are often far more than we hoped for or deserved. 

Join the upcoming Careers Masterclass

I’m excited to partner with The Productive Muslim Company to launch the Careers Masterclass. A 5-week masterclass to learn practical tools and guidance to get ahead in your career without sacrificing your deen. Learn more at https://productivemuslim.com/careers/

The post Ego is the Enemy of Barakah appeared first on ProductiveMuslim.com.

Khadijah is feeling overwhelmed these days as she is: 

• feeling stressed with what seems like a never ending TO-DO list 
• unable to focus 
• juggling between multiple roles, and 
• not feeling like she is enough for anyone in her relationships.

She realizes she needs to take care of herself but does not have enough time. She feels guilty for finding her release through binge eating or binge-watching on weeknights which means she’s sleeping later than usual and waking up tired. The entire cycle, night after night, is causing her to lose confidence in her ability to overcome this sense of overwhelm. This is starting to negatively affect the quality of her Salah, and her ability to perform well in her most important roles: both at work and home.

Omar, on the other hand, recently received a promotion, which means he’s moving up the career ladder. While responding to all the messages congratulating him on LinkedIn, he’s feeling a deep sense of dread. He fears the following consequences despite a higher income and a bigger role:

• more responsibility 
• nonstop meetings 
• late work hours, and 
• less time to do things that make him come alive i.e. attending a good Halaqa, reading a good book, playing with friends, and spending some undistracted quality time with the family.

Can you relate to either Khadijah or Omar or maybe both? How do you ground yourself when you are feeling overwhelmed? 

What is overwhelm and why do we feel overwhelmed often?

Overwhelm can be defined as the imbalance in your optimal quality of life: our spiritual, emotional, or physical wellness. Why does Overwhelm happen? According to Cognitive Neuroscientist Daniel Levitin, we are exposed to more information, activity, and focus areas than ever before in human history. This is clear when we begin to compare the recent past with the present. For example, in 1976, supermarkets stocked 9,000 items compared to 40,000 today. In 2011, Americans took in five times as much information every day as they did in 1986 –the equivalent of 175 newspapers! 

We live in continuous exposure to technology, information, and distractions but are unable to build our schedule and habits in a way that can limit continuous exposure. Setting boundaries is important as it allows us enough time to focus and transition between activities that are most important to us: such as prayer, meaningful work, family, or self-care.

Beyond that, we need silence, presence, reflection, contemplation, to engage in self-accountability, to course correct and build habits and activities that help us operate at our optimal self.  But, again, due to the continuous exposure of factors contributing to our overwhelm, most of us do not even know where to begin!

We, humans, are busier, more distracted, and juggling more than ever before in human history, and that also in a resurgent pandemic. As we approach the month of Rabi al-Awwal, what inspirations can we draw from the Prophet (peace be upon him)? How do we address our overwhelm through cultivating a Prophetic Heart? 

Overwhelm and its relationship to the nafs

One effective way to start addressing our overwhelm is to detox from technology and create intentional time to cultivate our awareness of God. During this time, we shift ourselves out of a life on autopilot or distractions towards higher awareness and presence with God. This shift teaches us to recognize when we are being led by our nafs, which is one of the root causes of overwhelm.

While addressing the external factors of life is necessary to address and regulate overwhelm, addressing our internal awareness and mindset is even more critical. By changing the mindset, and learning the tools to be closer to God, we can overcome the overwhelms in our life.

Prophetic practice confirms this notion that overwhelm can be cured through disciplining our own nafs. Our beloved Prophet (peace be upon him) used to immediately seek refuge in God when he felt distressed or overwhelmed. He would say:

 يا حي يا قيوم ، برحمتك أستغيث ،  أصلح لي شأني كله ،  ولا تكلني إلى نفسي طرفة عين

Yaa Hayyu Yaa Qayyoom, bi Rahmatika astagheeth, Aslih lee sha’nee kullahu, wa laa takilni ilaa nafsi tarfata ‘aynin

O Ever Living, Ever Sustaining, In You Mercy do I seek refuge, in setting all my affairs right. Do not leave me to my ego for even a blink of an eye.

[Haakim]

Ibn Ata’Illah, a faqih and a Master of Islamic Spiritual Psychology addresses this in his Book of Wisdom: Kitab Al Hikam:

He wrote:

الغـافـل إذا أصبح يـنـظـر مـاذا يـفـعـل

 والـعـاقـل يـنـظـر مـاذا يـفـعـل الله به

When the forgetful gets up in the morning, he reflects on what he is going to do, whereas the intelligent sees what God is doing with him.

Since the forgetful man’s gaze is on his own capability, he attributes all his actions to his own self. Allah most high therefore assigns him to his own ego. Thus, all his affairs become difficult and he becomes entrapped in numerous problems. But, for the true believer in Allah’s oneness, the most difficult task does not overwhelm him because his gaze is fixed on Allah, the Most High.

– Commentary, Kitab Al Hikam

Let us apply this mindset shift to the challenges Khadijah and Omar and many of us are experiencing: It is not I but God, who is really in control and He is the Master of all my affairs. This shift can be profound and create a deep impact on lightening the “burden” and easing the overwhelm. 

This is also where intentional living with higher awareness and consciousness of Allah’s (SWT) presence and assistance in our life begins to shine through and we accept our role to serve Allah with spiritual excellence and flow. We leave the results to Him and become more focused on showing up as our best self to please Allah (SWT). 

Shifting out of our distracted, overwhelmed lower self to our intentional, aware, God-conscious best-self can be the antidote we need spiritually and emotionally to respond effectively to the overwhelm of modern life. Let us explore this in the life of our beloved Prophet (peace be upon him).

Exploring the Prophet’s heart at the lowest point in his life

Once Ayesha (ra) asked the Prophet (peace be upon him) whether Uhud was the toughest day in his life. Our Prophet (peace be upon him) replied in the negative and mentioned that it was actually the day of Taif – the day he was driven out with a mob pelting him with stones from a mountain city, 55 miles away from Makkah. 

Why was Taif so difficult? To answer this question, think of the most difficult problem you had in your life when you felt you were at the lowest point of your life. And at that moment – remove the most important pillars of support from your life – no parent, no spouse, no sibling to support you emotionally! 

The year the Prophet (peace be upon him) went to Taif, he first lost his parent figure: his uncle Abu Talib. After a few weeks, he lost his beloved wife Khadijah (ra), the most important pillar of support – the first person to affirm his Prophethood, become a Muslim, and spend all her wealth for his cause, the mother of the queen of Jannah i.e. Fatima, and the grandmother of the leaders of all youth in Jannah i.e. Hasan and Husain. He followed these two deep losses with a mission to Taif to find a refuge for his community.

Instead of finding relief, the Prophet (peace be upon him) was mocked by the chieftains of Taif and followed by a mob petting him with stones for miles until the blessed body of the Prophet (peace be upon him) was bleeding. 

As the Prophet (peace be upon him) finally sat down after this utter humiliation, how did he process his overwhelm? How did he react to this most difficult day of his life? What were the qualities of his heart that we can emulate to pick ourselves back up from when we are feeling low?

Let us explore the qualities of the Prophet’s heart below through the H.E.A.R.T. Mindfulness Model we introduced on the Productive Muslim blog before (click here to read the article) and how you can apply this model to deal with your personal overwhelming situation: 

The Prophet (peace be upon him) thrived with compassion. He achieved so much during that moment of strength and this is reflective in what came afterward — the entire tribe would later become Muslim and from their progeny comes a man named Muhammad bin Qasim Thaqafi, who conquers Sindh and brings Islam to the South Asian diaspora opening the migration of Islam and Muslims to South Asia. Even I, the author of this article, owe my Islam to this connected thread of history!

Most of us do not need to experience our lowest day, but just a simple disappointment is enough for us to lose our capacity for kindness.

Yet, once the Prophet found his healing in the present moment and resolve through mindfulness, purpose, and gratitude, look how he rose with patience, thriving with compassion.

Addressing Khadijah’s overwhelm with the H.E.A.R.T Model

Let’s take this a step further and apply the H.E.A.R.T. Model to Khadijah’s challenge with her overwhelm:

Mindfulness Masterclass this Rabi Al Awwal

Mindfulness, purpose, gratitude, patience, and compassion – this Rabi Al Awwal, we will learn to practice these Prophetic qualities through the Mindfulness Masterclass, where we work through and learn practical and immediately applicable tools through the intersection of neuroscience and Islamic Spiritual Psychology.

This is our 5th cohort of the Mindfulness Masterclass and we’ll be joined by alumni who have felt their lives transformed as a result of this Masterclass.

“This is a life-changing class… I’m more present in my Salat, I’m practicing mindfulness on daily basis using some of Br. Wadud’s practices, and I’m approaching life from being energy rather than doing energy, AND… I’m able to accomplish more!”

Amal Essader

During the 6 week Masterclass, you’ll invest in your spiritual and emotional wellbeing and learn how to cultivate a Prophetic H.E.A.R.T. We’ll cover the following:

H – Heal in His Presence

Shifting from living on autopilot to intentional living.

• Understanding the H.E.A.R.T. Model.
• Understanding neuroscience vs. the Islamic concept of mindfulness.
• Exploring the scientific benefits of mindfulness and meditation.
• Acquiring both neuroscience and Islamic tools for training your focus.
• Practically learning the methods of “Muraqaba” or meditation of three Islamic scholars: Al Muhasibi, Ibn Qayim, and Ibn Ata’Illah.
• Understanding the science-based mindfulness meditation.

E – Engage with Purpose

From mindfulness of God to deep awareness and actualization of your purpose in life. How to develop the resilience—that’s connected to excellence, optimism, and affirmation of faith and prayer—to achieve your goals.

• The power of purpose both Islamically and through evidence-based modern research.
• Developing a statement of purpose connected to your personal core values.
• The mindset needed to refocus when you steer off your purpose.
• Experiencing the “purpose meditation” to claim your worth and focus on your goals despite failures/setbacks.

A – Achieve with Gratitude

Evolving from mindfulness to being grateful to the Bestower. Linking gratitude to neuroscience, productivity, and peak performance.

• The Quranic and Prophetic principles and promise connected to gratitude.
• The neuroscience-based benefits of gratitude.
• Experiencing a “mindfulness-based” gratitude meditation.
• The concept and steps of reframing to upgrade from scarcity to abundance-mindset.

R – Rise with Patience and Humility

How to rise beyond the challenges of this world by welcoming and regulating difficult emotions. Discovering our internal selves. Exploring your strengths, weaknesses, and triggers.

• The science behind emotions.
• Practicing a body scan meditation to be aware of your emotions.
• Imam Ghazzali’s spiritual self-awareness meditation.
• How journaling can be used as a tool for self-awareness.
• Tools for regulating difficult thoughts, emotions, and practicing patience.

T – Thrive with Compassion

How mindfulness, awareness, and deep connection to The Most Merciful God fuels the way we show up and connect with the world – starting with family. Overcoming the stresses of interpersonal relationships, communication, and leadership.

• The emerging evidence-based research on compassion and its effect on leadership.
• Differentiating between empathy and compassion.
• Practicing “compassion meditation”.
• The steps of the Prophetic Model of Compassion.

Wadud Hassan, co-founder of the upcoming Muslim Mindfulness app: Muraqaba

Sign up for the Mindfulness Masterclass.

Whether you join the Mindfulness Masterclass or not, stay ahead of overwhelm by shifting from auto-pilot to awareness, and by cultivating presence and inner calm in the practices you already have:

Spiritually: Make a slow and mindful wudhu to wash off your stress and prime yourself to be more present and grounded when you stand for Salah.

Emotionally: Take a few deep breaths with Dhikr when you are on the go, take a few minutes to transition between tasks, practice silence every day to take perspective, forgive, and let go.

Physically: Disconnect from your phone and immerse yourself in nature or just the present moment when taking a walk or doing your daily exercise.

Socially: Leave your phone away from the family musallah, living, or dining area, and connect with the family with all your heart while praying, playing, eating, or reading a book together.

And don’t forget the power of du’a! Incorporate in the du’a of the Prophet (peace be upon him) to seek refuge and shelter in the mercy and awareness of Allah (SWT). 

 يا حي يا قيوم ، برحمتك أستغيث ،  أصلح لي شأني كله ،  ولا تكلني إلى نفسي طرفة عين

Yaa Hayyu Yaa Qayyoom, bi Rahmatika astagheeth, Aslih lee sha’nee kullahu, wa laa takilni ilaa nafsi tarfata ‘aynin

O Ever Living, Ever Sustaining, In You Mercy do I seek refuge, in setting all my affairs right. Do not leave me to my ego for even a blink of an eye. [Haakim]

The post Addressing Overwhelm with a Prophetic H.E.A.R.T. appeared first on ProductiveMuslim.com.

My Story

So it was about 3 am on Friday in Nigeria, and my little girl had a fever. She also had a high fever the night before, but this time it was not going down. I reached out to the pediatrician’s office, and I was placed on a waiting list for an appointment. I looked at my to-do list for that day, and I had a major Clinical Pharmacy exam that morning at 8.00 am. By 7 am, as my baby’s temperature was finally down, I left her with the family setting out for my exam while waiting to hear back from the pediatrician. 

Many of you readers might be in my same shoes some days: a full-time student, a working professional, and a mom – trying to balance your studies, career, and home. How do you stay sane, focused, and calm while juggling between all your roles and an ever-growing list of To-Dos?

Mindfulness Masterclass and Me

Mindfulness is a buzzword. Everyone seems to be talking about it these days. I never once considered that I would be learning about Mindfulness one day until I stepped inside the Mindfulness Masterclass at Productive Muslim. And I walked away with deeply meaningful tools for my spiritual-emotional well-being and a beautiful supportive community.

That morning, while I was driving to my exam, leaving behind my sick baby at home, what would you suggest I should have done to stay calm and focused?

My past self would have been too anxious and worried, not knowing what to think. But equipped with my new knowledge of Mindfulness, I knew I had to keep taking deep breaths to activate my parasympathetic system to calm down my brain’s fight or flight response, and I would do this while making Dhikr to cultivate the presence of Allah and His ever-flowing mercy. 

Let me ask you a quick question: When was the last time you sat down between your busy day and took a few focused, deep breaths to invest in your well-being? 

The best part about the Mindfulness Masterclass is how it revives the lost art of Islamic Mindfulness, how to cultivate the Presence of God to nurture ourselves spiritually why we are striving to be more Mindful. The intersection of the teaching of beautiful scholars like Ghazzali and modern-day research deeply resonated with my style of learning and self-development.

My Mindfulness Tools for greater Spiritual and Emotional Well-being and Productivity

Invitation

The Islamic Mindfulness masterclass was a beautiful journey that I plan to keep going back to as you have lifetime access to this community once you sign up once. Join my colleagues and me at the next Mindfulness Masterclass, increase your awareness of your creator, and invest in your spiritual and emotional wellbeing.

Before I go, guess what I did once I got back from the doctor’s office after that crazy day?

I had another deadline! I sat with myself for a few minutes and then I got to work on this article. 

Whether it is mindful breathing punctuated by Istighfar or a mindful wudhu followed with a khushoo-filled salah, the Mindfulness Masterclass was a gift that keeps on giving by Allah’s grace. 

The post Success Story: Aisha Ahmed, Mindfulness Masterclass Graduate appeared first on ProductiveMuslim.com.

She wants to contribute to a financially stable household, but she is starting to lose motivation at her current job. She feels she is not able to give enough time to her girls and has not taken time out to nurture her marriage due to the daily grinds.

These challenges have become a bit more intertwined as the lines between her work and home life became blurry when she started working from home due to COVID-19. She also has her mom and in-laws at home during this quarantine period due to personal circumstances.

Maryam feels she is not her best self: she is generally more distracted, worried, on the edge, and realizes she needs to invest in herself to deal with the challenges and uncertainties more positively. She prays to Allah to grant her more Hikma (wisdom) to see the good in everything and know how to move forward in her life. But can more Hikma really help her?

[If you want to understand your own level of  Hikma, take this free assessment]

Start Mindfulness Quiz!

What is Hikma and Why You Need it in Uncertain Times

Hikma or Wisdom from Allah is the ability to see the beauty and purpose in everything we go through in life. One of Allah Names is Al Hakeem- the All-Wise. When we trust His Wisdom and process everything through the wisdom revealed in His Book, we can gain more clarity and positivity in life.

Allah says:

“The Most Compassionate. Taught the Quran. He created human beings. And taught him speech.” [Quran 55:1-4]

Significantly, Allah mentioned: “taught the Qur’an” even before the mention of the creation or the intelligent speech of human beings because the Quran gives humans the ultimate intelligence and guidance to deal with the ups and downs of life more gracefully. The Quranic knowledge is not only about the ‘aql or intelligence of the mind but also the spiritual intelligence of faith and guidance that is rooted in the heart.

One of the words used to describe the Quran is Al Hakeem: the wise book. Allah, The All-Wise, revealed the Quran to teach us wisdom. This type of intelligence is paramount to our success that Allah swears by it: “

 “Ya, Seen. By the Quran, rich in wisdom!” [Quran 36: 1-2]

Allah revealed the ultimate wisdom or intelligence through the Divine revelations to His chosen messengers whom He instructed to teach and reflect His Hikma to people. Allah commanded the Prophet Muhammad :

“Invite to the way of your Lord with Hikma and kind teaching.” [Quran 16:125]

To revive dead hearts, guide lost people, bring certainty during the uncertainties of life, the quality Allah asked the Prophet to use was Hikma. The Beloved Prophet  Muhammad not only needed to adopt a high level of wisdom when working on reviving barren hearts, but he was the perfect example of wisdom in his life dealing with all the challenges and uncertainties he faced when he started calling people to Allah’s path.

Developing Hikma: the 6 Traits of Spiritual Intelligence

[If you want to understand your own level of  Hikma, take this free assessment]

Start Mindfulness Quiz!

So how can we develop Spiritual Intelligence? There are 6 traits highlighted in a special chapter of the Quran where Allah teaches us wisdom through one of His chosen servants -regarded as a Prophet by some and a very special servant of Allah by others- called Luqman The wise. Allah dedicated an entire chapter of the Quran to his wisdom, Surat Luqman. Allah says:

“Indeed, We endowed Luqman with wisdom.” [Quran 31:12]

Luqman was called al Hakeem, the wise, and Surah Luqman captures his beautiful wisdom in the forms of his advice to his son. We propose the HEART of Spiritual Intelligence^TM framework here based on the advice of Luqman:

The heart of a believer embodies these beautiful traits of Luqman the wise as captured in the HEART of Spiritual Intelligence model. The HEART model, based on Quranic and Prophetic principles then, represents a type of intelligence that elevates a human being to the presence and pleasure of God and causes a ripple in the unseen system of God for protection, blessing, assistance, and elevation.

This Spiritual Intelligence was perfectly embodied by none other than our beloved Prophet Muhammad and here are some of those Prophetic qualities of Spiritual Intelligence you and I can strive to bring into our own lives:

1. Mindful of Allah in everything I do:

• Feeling His presence in everything I do
• Seeing His Wisdom and Power in all situation in life – good or bad
• Experiencing tranquility in His remembrance
• Transforming worries and weakness into relief and strength through reliance on Him
• Turning my entire life as worship through being mindful of my intention

2. Focused on our purpose on earth so that everything is connected to:

• Understanding our unique place and purpose in this world
• Aligning my personal purpose with the Pleasure of Allah
• Finding motivation in everything we do through my purpose
• Filtering distractions and negativity by focusing on that which is best aligned to my purpose
• Connecting the preparation of our return to Him and the Hereafter to everything we do

3. Deeply grateful so that we are:

• Embodying an attitude of deep gratitude to God, and then parents, family, friends, and community
• Internally aware of all the blessings in our life big and small, apparent and subtle, the special and the regular
• Externally manifesting a radiating attitude of positivity and abundance

4. Patient and humble during difficulty and uncertainty with the highest expectation of:

• Allah’s Presence
• Promised Reward
• Promised Relief
• Using Prophetic silence to help regulate our negative thoughts, emotions
• Thinking of others as better than the self, overlook their shortcomings, focus on their positive qualities,
• Be humble while doing good:
  • Hide good deeds
  • Hope for God’s acceptance and rewards
  • Fear our sins and shortcomings

5. Compassionate in the way I represent Allah and His Prophet and connect with people

• Reflecting the mercy Allah
• Embodying the Prophet’s compassion of
  • Being a source of healing in people’s lives
  • Listening with no judgment
  • Making people feel safe through verbal and physical affirmation
  • Serving without any expectation from people and only to seek the compassion of God

“And whosoever is granted wisdom is indeed granted abundant good.” [Quran, 2:269]

Maryam’s Story

Applying the HEART Model

Before	After
H: Heal with Mindfulness of God
She was feeling distracted.	She is taking time out to incorporate Mindful breathing with Istighfar and Dhikr. She is treating Wudhu and Salah as spiritual self-care. She is starting to find healing in Quranic recitation and meditation. She is taking some time for only her and Allah SWT to let go, relax, find focus.
E: Engage with Purpose
She was feeling lost and confused about her meaning and purpose in life.	She is starting to look for wisdom in how everything that is happening in her life can be a way for her to get closer to Allah . She has started reflecting and journaling to connect her values, interests, and strengths to the purpose of worshipping God, being of service to humanity, and preparing for the hereafter.
A: Achieve with Gratitude
She was starting to focus on her negative thoughts and stressors in life.	She is now taking time every day to look for, reflect on, and express gratitude for all blessings – big and small.
R: Rise with Patience and Humility
She was losing her calm more often than usual.	She is taking time to pause, breathe, and make Dhikr before responding.
She realized that due to not taking time to take care of her spiritual, emotional and physical self, she started resenting others and seeing the faults in others.v	She decided to set healthy boundaries for personal self-care time and started journaling about the positive characteristics of everyone in her family. She is starting to reframe any negative thoughts into positive and saving her energy for her own self-development goals instead of trying to change or control others.
T: Thrive with Compassion & Service
She was coming across a little direct and at times not easily approachable.	She is now focusing on taking a pause before responding immediately. She is visualizing the Prophetic compassion in dealing with and serving others before taking action.

The HEART Model of Spiritual Intelligence is helping Maryam build herself up spiritually, physically, and emotionally. It’s helping her be more calm, mindful, and positive about her life instead of getting carried away by her ever-growing to-do list, demands of her home/career, and the stresses of juggling between all her roles and responsibilities.

Join our brand New “Mindfulness Masterclass”

The ProductiveMuslim Company is pleased to present The Mindfulness Masterclass with Wadud Hassan, founder of Mindfulness Matters Leadership Institute. This is a six-week online masterclass that connects Islamic tradition with mindfulness science to help you deal with negativity, uncertainty, and the emotional rollercoasters of life. The class starts Tuesday, 11th Sha’ban 1443H (15 Mar 2022) at 6:00 pm Central Time. Check out the program and registration details here.

The post The HEART of Spiritual Intelligence: How to Cultivate Hikma (Wisdom) During Uncertain Times appeared first on ProductiveMuslim.com.

Modern-day business travel is harrying enough for professionals, especially IT executives. On a typical travel day, I run through an airport to catch a flight, work on my upcoming presentation/proposal on the flight, pick up some airport food upon landing, hurry to catch a cab ride to the customer office, then lead a multi-hour workshop with demanding customers, and then sometimes rush back to the airport to catch a flight to the next destination. And, not to mention, I am on multiple business conference calls during the day (typically during the cab rides and waits in the airports while I am eating, as well as have a growing backlog of emails (and/or SMS/voicemails) to read/listen and respond to.

On top of this, as Muslims, we also have to worry about daily obligatory prayers (salah) on time (amid travels and business meetings), finding appropriate halal food at odd places like airports and address issues of Islamic cleanliness – in a predominantly non-Muslim majority society which does not attend to our religious values and needs. However, I’ve found where there is a will, Allah makes the way easy.

Mastercard-Crescent rating Muslim Business Traveler Insights 2016 conducted an online survey and interviews with 250 frequent Muslim business travelers. Results showed that the top concerns for Muslim Business travelers are the availability of prayer facilities (78 %) and Halal dining options (71 %). [1]

In this article, I would like to document my practical experiences, resources including the travel management software (plovertrip.com/travel-management/), and tips on observing the tenets of Islam during my extensive travels. I am hoping this will provide some practical guidance for other frequent travelers in non-Muslim majority countries. I will describe my experiences from the following principal perspectives – prayers, food, cleanliness, and behavior.

Disclaimer: Please note that I am NOT an Islamic scholar.  So this is not a scholarly thesis. This is a practitioner’s experiential guide in attempting to observe Islamic tenets amidst the bustle of modern business travels. I acknowledge there may be mistakes and shortcomings in my practices and approaches. I seek forgiveness from Allah for my mistakes. And I would appreciate guidance from scholars and knowledgeable folks for corrections and improvement.

Also please note that none of the practices I discuss here are new. They are all based on the Sunnah of our beloved Prophet in the etiquettes of travel. This is simply an articulation of how to adapt and observe the Sunnah in the context of modern business travels. May Allah guide us, grant us his forgiveness and mercy and make it easy for all of us.

Download the Business Traveler’s Spiritual Checklist to make your next work trip physically, socially & spiritually productive here:

How to Keep up with the Daily Prayers (Salah)

Let’s start with the most important topic of prayers (salah). Generally speaking, this is my top concern and priority during travel – how do I offer my obligatory prayers on time and not miss my prayers. There are several approaches I follow:

• First, I observe the principle of qasr prayer (shortening and combining of prayers). This is major mercy from Allah to ease the traveler’s affairs. This provides me with a broader window of time to offer Dhuhr  (noon) and Asr (afternoon) prayers together as well as Maghrib (sunset) and Isha (night), as opposed to being available for each during its time-slot. I typically plan my workday so that I free myself up once between Dhuhr and Maghrib (typically in the airport, or in the office, or sometimes on flights) and once after Maghrib (typically after work in my hotel). Fajr (dawn) prayer is rarely an issue since I can offer that in the hotel.
• Planning is key to making the above approach work, especially during the shorter days in winter wherein praying Dhuhr/Asr is sometimes challenging.

When traveling by air, where permissible, I fly out early in the morning (since the gap between Fajr and Dhuhr prayers is the biggest) so that I arrive at my destination at least one hour before Maghrib – which allows me to pray Dhuhr/Asr together -especially when I am flying from west to east (thereby effectively shortening the daylight time). Else, I plan my transit in such a way that allows me to pray the Dhuhr/Asr at the transit airport.

To be prepared, I look-up the prayer times in the cities I am visiting or transiting through. You can use various sites like IslamicFinder.

Unfortunately, the based-laid plans can sometimes go awry (for example due to flight delays and other circumstances). Hence, I also consider the prayer times in-flight using sites like halaltrip.com  (or their mobile app on the go), which provides me the correct prayer times and direction based on origin, destination and flight times – just in case I am forced to pray during the flight.

Some of my Muslim friends prefer to journey by night (i.e. red-eye flights) especially during winter months since nights are long. This provides the maximum allowable time between the mandatory prayers (Isha and Fajr) and probably the least disruption due to travel. And there are narrations where the Prophet recommended traveling at night unless one is alone, then it’s not advised.

Anas reported: The Messenger of Allah (ﷺ) said, “Keep to traveling by night because the earth is folded (traversed more easily) during the night.” [Abu Dawud]. However, this is not recommended if one is alone. As the Prophet said: “Were people to know of what I know about the dangers of traveling alone, no rider would travel alone at night.” [Al-Bukhari]

A couple of key points I’d like to include:

1. Praying at airports: I often pray at airports – either during travel or transit. I always look up whether the airport has prayer facilities – like the airport chapel. Alhamdulillah, most major airports in the USA have some form of a facility for worship. You can look-up the list of US airports with worship facilities in many sites such as halaltrip.com, Pew Research or Directory of Airport Chapels or the respective airport website. Alhamdulillah, my “home” airport (Dallas-Fort Worth) has the most number of chapels (5) – one in each terminal!

Most of the airport chapels have prayer rugs, so you can use them. When praying at multi-faith airport facilities, please be respectful of others who may be there. I have never had any trouble praying at chapels at airports. Matter of fact, I have had people going out of their way to provide me more privacy and some even ask about my prayer and faith. SubhanAllah, what an excellent opportunity Allah gives us for dawah on these occasions!

Often I have to transit through my “home” airport (DFW) since it is a hub for American Airlines. A question arises if I get an opportunity for prayer during transit – do I pray the full prayer (since I am within 50 miles of my home) or qasr (since I am in the middle of a journey)? The general guidance is that unless the journey has ended, we can observe qasr prayer since we are still in transit.

In airports where there are no worship facilities and it is impossible due to circumstances to pray while standing, I pray either sitting down or on a portable prayer mat if I can get appropriate space and privacy.  The recommendation for mandatory prayers while seated (due to circumstances) is to make them up while standing later.

2. Praying at work/office: Sometimes, we have day-long meetings at my employers or customer offices, which requires me to pray at work. Generally speaking, I can find an empty meeting room where I can pray during a break. Some offices (like those of my employer) have dedicated “Wellness Rooms” which offer additional privacy for prayers. In general, I have never had anybody object to my prayers. Once at the General Motors headquarters in downtown Detroit, I had to explain to security why I took off my shoes since someone complained I was barefoot!

Sometimes I have to attend long customer or business meetings in the afternoon that cover the entire time of Dhuhr and Asr (especially during winter months when daytime is short). Depending on nature and criticality, it may sometimes be difficult to break out of such meetings. In such situations, I pray for Allah’s help and make my best effort. I remember once I broke out of such a meeting saying that I have another urgent meeting. When asked what other meetings could be more urgent than the meeting I was attending, I said “I have a meeting with God” – who can object to that? 

3. Prayer direction: Where applicable, I use mobile apps to correctly determine the Qibla direction. HalalTrip and Qibla Compass are both great apps for this.

4. Praying inside the airplane: Occasionally, the only opportunity to offer prayer is during the flight. In such cases, I pray sitting on my seat, regardless of the direction of travel. To calculate the correct time of prayer while on a flight, I use the inflight prayer time calculator on halaltrip.com website. Only twice while flying Etihad Airways, I found dedicated space for prayer on an airline, but I have never seen that on US airlines.

5. Duas/dhikr before Maghrib time: Even though I generally combine Maghrib and Isha prayers at a later time, I always make time for duas and dhikr just before Maghrib time. Here is a list of the Sunnah/recommended duas and dhikr (or get the app “Fortress of the Muslim”). It does not normally take more than 15 minutes but has huge benefits.

6. Dhikr during travels: Ironically, I have found that occasionally travel actually provides me some much needed “downtime” for greater remembrance of Allah . As we are all armed with connected mobile devices, we feel we can be productive every minute even while we are on the go. However, think of specific pockets of time during travel when it is difficult to get meaningful work done – for example, going through airport security checkpoints, boarding/disembarking a flight, the times during takeoff/landing when they ask you turn off laptops, rushing through a transit airport to catch a connection, etc. I find these (and other such occasions) great opportunities to do Dhikr rather than idly thumbing through my smartphone. See examples of recommended Dhikr here.

How to Find Halal (Pure & Lawful) Food

Food is generally my second biggest concern during travel especially in places like airports or in the workplace. Typically I eat fish or vegetarian foods in such places, but such veggie/seafood may not necessarily be halal – they may contain alcohol or other meat by-products like chicken stock (you won’t believe how many so-called “veggie” products have chicken stock in them) or maybe contaminated by other haram (unpure/unlawful) food through use of common utensils.

When eating out, I always ask about ingredients in detail and do the best effort in due diligence, and leave the rest to Allah . It is generally difficult to find good fish (or seafood) in airports, where salads are the best option.

American salads (without meat) are generally a bland fair, and not very appetizing, so I look for Mexican and Mediterranean salads where possible. Such salads don’t just have leafy vegetables, but also feature nutritious beans (great source of protein and fiber) and delicious sauces. Specifically, at Qdoba, I have verified that their black bean and vegetable sauté do not have any meats in it.  Additionally, Qdoba now features the tasty Impossible “vegetarian meats”, which is considered halal.  Another popular option for me at airports include Panera Bread (they always have veggie soups and sandwiches) and Subway (veggie subs).

Outside airports and the workplace, I generally look up halal restaurants using Zabihah.com, which is a great resource (online or mobile app). However, it is always a good idea to call the restaurant ahead to verify the halal status.

Maintaining the Tahara ( Cleanliness/Purity) While Travelling

Another key thing that concerns me on travels includes the use of public bathrooms and ablution (wudu).

Use of public restrooms

We all know Islam emphasizes cleanliness. However, I often find private stalls in men’s restrooms – especially in airports – quite dirty. Using the toilet seat in a sitting position may in fact cause more uncleanliness (apart from the risk of infections) – use of porous toilet seat covers notwithstanding. In such circumstances, I found a ruling that says it is permissible to urinate while standing. I am not sure how women travelers deal with this issue.

Wudu (ablution)

Similar issues are related to wudu where we have no choice but to perform them in public restrooms. Taking off shoes and socks in unclean restrooms is somewhat concerning, so I am careful to take off one shoe at a time so my feet do not touch the ground. I ignore the stares that I get sometimes. During winter months, I sometimes wear leather socks (khuffayn) that makes it somewhat easier. Our Imam says that we can also do masah over regular socks, which also is a great blessing from Allah , especially during travels. Occasionally I perform wudu in the restroom on the airplane. But what happens when you are unable to go to the restroom in an airplane (for example when the seat belt sign is on) and the prayer time is elapsing? Well, as a backup, I carry a pair of clean stones in my carry-on bag so I can perform tayammum in a hurry.

Islamic Behavior while Traveling

Finally, I would like to discuss how we behave during travels. I am not going to discuss the usual guidance and restrictions on how Muslims need to carry themselves in public but focus more on how we behave in the modern workplace.

Some circumstances in the workplace are of concern. For example, we often have get-togethers (both in the workplace and during offsite dinners) I need to attend where alcohol is served. I make it well known to my colleagues (and customers) that I do not drink, and they always respect that.

I also generally never attend the “after dinner” drinking socials that are so common in professional circles. Most times, when these social occasions overlap with prayer times, I get out early or skip them altogether. Similarly, I do not engage in un-needed joking or small talk.

Interacting with members of the opposite sex in workplace contexts is also something I am very careful about. My philosophy is to keep such interactions to a necessary minimum without being disrespectful or awkward.

Communication about our Islamic practices in non-Muslim majority societies is key so that we are not misunderstood, especially in professional circles.

Consider for example, when we go to the common restroom to do wudu while in the workplace. Our colleagues typically relieve themselves, wash their hands and leave. To perform wudu, however, we need to take off our jacket and tie, roll-up our shirt sleeves, take off our shoes (and maybe socks) while performing wudu….all of which would look unusual to non-Muslims, and some of whom may even find it offensive. Hence it is important to communicate proactively about our practices.

Over time, people around you begin to better understand your ways. Most of my colleagues think of me as being “religious and disciplined” and most appreciate it.

One thing I have learned from my experiences is that we need to stand up for our Islamic needs. In the USA, discrimination in the workplace based on religion is considered illegal.

Final Thoughts

I have spent a limited time working in Muslim majority countries (KSA and Emirates). Most of these issues I discussed here do not exist there. Most food everywhere is halal, people take breaks from work to pray, there are mosques in every street corner and airports, and people generally observe Islamic decorum in terms of behavior. It is not so in non-Muslim majority countries, so we need to conduct ourselves accordingly. Hopefully, I have provided you with some new insights based on my experiences.

I would be happy to hear back from you on your experiences and guidance. May Allah forgive our shortcomings and make our affairs easy in this world and the hereafter.

[1] Muslim Business Traveler Insights 2016

Join Barakah Academy to engage with like-minded global Muslim professionals on their journey to live the best version of themselves: spiritually, physically and socially.

The post #TravelingWhileMuslim: A Practical Guide for Muslim Business Travelers appeared first on ProductiveMuslim.com.

But beneath the surface, a darker reality lurks.

Average parents, teenagers and young adults struggle to find themselves in a fitness culture of self-objectification. Despite our hard work, we grow impatient at our stubborn layers of fat and wonder why our fitness role models seemingly don’t have any. Aging is a part of life. That said, you can still age gracefully. Exercise and diet are key, but as Fitness Clone explains there are certain health supplements you can take to restore your youth from the inside out.

Instead of increased productivity and energy, we find body image issues and wounded self-esteem. Many of us jump into extreme diets or fitness routines, chasing an impossible body image standard, only to eventually burn out and quit.

After training thousands of Muslims of all ages and fitness levels for years, I have seen the damaging effects these superficial fitness trends have on our psychology, self-esteem, bodies, and motivation.

The multi-billion-dollar mainstream diet and fitness industry has been criticized by psychologists for promoting a hyper-sexualized, unrealistic, superficial approach to health and fitness (1). These trends have been observed in mainstream fitness promotional images for decades. One study conducted in 1989 reviewed fitness promotional material and concluded that “women are generally portrayed as sexual objects… the great majority of advertisements still idealize women as passive, less powerful and less active than men… and rarely exempt from sexual innuendo” (2). Hyper-sexualized trends persist in fitness workout programs and gyms today. A recent study interviewed both personal trainers and gym attendees and concluded that a prevailing view of “your body is your business card” dominates the modern approach to fitness (3). The psychological impact of these hyper-sexualized trends on body image and self-esteem cannot be understated. Thus, the fitness industry outwardly claims to empower men and women while at the same time acting as a vehicle for widespread self-objectification (4).

I believe a Barakah-based fitness model is the only way to see lasting changes that improve our health and productivity holistically. Changing our approach to fitness invites Barakah into our fitness pursuits and allow us to see greater impact and improvements in our health with the same effort.

In a previous Productive Muslim article, the difference between Hustle culture vs. Barakah-focused productivity was discussed as a powerful mindset shift in terms of productivity. The Barakah effect argues that when we align our actions, mind, and soul to the way Allah wants us to live in this world, we will see increased productivity and impact in our lives. The same is true when it comes to our fitness!

When we shift our approach to fitness away from the superficial focus eschewed by mainstream fitness industry, we can experience Barakah in our health that will boost your long-term fitness results, overall health, and wellness, energy, confidence, and self-esteem in the process.

In the following infographic, I compare 8 ways in which someone following a Barakah-based fitness practice differs from someone following trends established by the hyper-sexualized, superficial fitness industry.

Download full infographic here

Focus on Functionality vs. Appearance

Someone with a Barakah mindset approaches fitness by looking at their personal weaknesses and medical conditions and strives to improve overall health and functionality to increase physical and spiritual performance. They understand the role of fitness is to improve worship and social impact, instead of just for the sake of appearance alone. Versus someone with a superficial approach to fitness looks at areas of their body they “don’t like” and tries any tactic possible to change their appearance, even if it is holistically unhealthy (eg. crash diets, cleanses, etc.). Many fitness enthusiasts start off with a superficial focus and eventually burn out after years of a healthy lifestyle because superficial appearance focus becomes difficult to pursue long-term. The body naturally changes with age, injuries and lifestyle shifts. If the purpose of fitness was only for the sake of superficial appearance, eventually a person will become demotivated and drop off. A functional approach to fitness is long-lasting and stands the test of time.

Commitment to the Process vs. the End Result

Someone with a Barakah mindset commits to the process of self-improvement in physical health, not just the end result. They understand they can be rewarded by Allah for their efforts to improve their body. This process is as valuable as the end result, which becomes deeply motivating to continue pursuing an active lifestyle. Versus someone with a superficial approach to fitness strives for changed appearance and can get easily frustrated with their body when faced with slow progress. Once again, this can quickly lead to burnout and getting discouraged.

Patience and Sustainability

Someone with a Barakah mindset approaches their desired health changes with patience while understanding each small change will lead to self-improvement. This is likely to lead to lasting, sustainable health habits. Versus someone with a superficial approach to fitness approaches desired body changes with impatience and wants to quickly attain their coveted body image as quickly as possible. This is likely to lead to short-term, unsustainable fitness or diet phases.

Balanced vs. Imbalanced Approach to Total Body Wellness

Someone with a Barakah mindset aims to improve their physical, mental, spiritual, social health holistically and will not undertake extreme measures in one domain by sacrificing another. Exercise practices are balanced and include routines designed to push yourself and develop your body, as well as restoration to allow the body time to recover. Versus someone with a superficial approach to fitness may engage in short-term radical approaches to improve appearance that can jeopardize total-body health. For example, a fitness model who severely starves and dehydrates before a modeling competition is sacrificing long-term health for short-term appearance goals. Exercise practices may be imbalanced and overly tax the body because restorative work may be seen as a waste of time.

Measurements of Success

Someone with a Barakah mindset aims to be within normal healthy ranges on standardized measurements of health and weight. They want to get inside the normal BMI range, <50% Waist-to-Height Ratio, healthy cholesterol levels and resting heart rate (to calculate your BMI, click HERE. These standardized measures can be used to determine the healthy weight and other markers of good health for each unique body. Although no one measure of health is perfect (and certain measurements, such as BMI, have been criticized by health professions), taken together, these measurements can be used to approximate whether an individual is overall healthy in terms of weight and optimal performance for their body. However, these measures may not perfectly align with societal beauty standards. For example, the healthy BMI weight range for a woman who is 5ft4 inches is between 110 pounds to 140 pounds. Any weight within this range is considered healthy. However, societal beauty image standards impose an image that “thin is better”, so a healthy young woman who weighs 140 pounds may feel self-conscious, despite being within the normal healthy range. Someone with a Barakah mindset uses objective measurements to better understand their health, instead of societal beauty image standards. Versus someone with a superficial approach to fitness aims to meet societal depictions of beauty, even if they are unhealthy (eg. desiring extreme thinness or coveted size “zero” regardless of healthy weight ranges, which can lead to the development of eating disorders, etc.)

Gratitude

Someone with a Barakah mindset is grateful for their body and the way Allah has shaped each of us individually, even if they do not match societal standards of beauty. They understand pressures to conform to societal standards exist and can create mental and emotional pressure. Despite these pressures, they constantly remind themselves to be grateful for their body until it becomes a practiced habit. Versus someone with a superficial approach to fitness feels their body dictates their self-worth. They may experience self-loathing if parts of their body do not match societal beauty standards. This is an easy mindset to fall victim to in an overwhelming culture of fat-shaming. However, we can all work on shifting towards gratitude through positive self-affirmations, dhikr, and practicing other aspects of the Barakah-based fitness mindset.

Appreciation & Modesty

Someone with a Barakah mindset strives to show gratitude to Allah for the gift of improved health by practicing modesty in fitness. as believers show gratitude by using Allah’s gifts in ways that please Him. Versus someone with a superficial approach to fitness inadvertently falls into arrogance and immodesty. They view any muscle gains as an opportunity to show off. This commonly results in wearing tighter, exposed clothing and increased boastfulness and self-objectification in the gym and on social media. The fitness industry promotes a culture of self-objectification. However, as Muslims, we must be careful not to fall into these trends, as it is a perversion of the true objective of fitness: to better the body in servitude to Allah . Dressing modestly at the gym is not just “something Muslim women do”; it is an expression of gratitude to Allah for our bodies and should be taken seriously.

Humility vs. Arrogance

Someone with a Barakah mindset feels humbled by health improvements and understand any changes to be a gift from Allah as a reward for their striving to be better. They may dua to Allah for improved health in their journey and are thankful at their progress. This results in a positive attitude and mindset along all stateless of the fitness journey, despite potential setbacks. Versus someone with a superficial approach to fitness feels entitled and arrogant from health improvements and views any gains as being the result of their own effort and skill. Engaging in constant dua for good health (as is seen in the morning and evening adkhaar) is a strategy to shift towards a barakah based fitness mindset.

Final Thoughts

As Muslims, it’s important to remind ourselves that the importance of a healthy body has always been emphasized in the Islamic tradition.

Abdullah Ibn Umar narrated that The Prophet said: “Allah  has not been asked for anything more beloved to Him than being asked for ‘Afiyah (complete physical & spiritual wellness).” [Jami’ at-Tirmidhi]

This emphasis on our physical health is so fundamental to our Islamic rituals that we are instructed to ask Allah for health in our body multiple times every morning and evening as part of the Prophetic Morning and Evening Adhkaar Supplications.

“O Allah, make me healthy in my body. O Allah, preserve for me my hearing. O Allah, preserve for me my sight. There is none worthy of worship but You. O Allah, I seek refuge in You from disbelief and poverty and I seek refuge in You from the punishment of the grave. There is none worthy of worship but You.” (Recite three times in Arabic every morning and evening.) [Sunan Abi Dawud]

There are clear pearls of wisdom behind this faith-based/Barakah-based emphasis on physical health:

• When our bodies are healthy, our productive and spiritual potential increases.
• When we ask Allah for improved health, we understand that good health is a blessing from God that we are in need of. This creates a culture of gratitude and modesty as opposed to arrogance and immodesty.
• When we ask Allah for health, we are motivated to “tie our camel” by taking steps to enhance our functionality to reach improved levels of health every day.

Notice that these supplications for health ask for and imply body FUNCTIONALITY and do not necessitate a sculpted, model-like physique or particular body image. 

Functional fitness is defined as exercises that utilize the entire body with the intent of developing foundational strength to make every task in life easier.

To get started with functional training, you can download my modest Muslim Energy-Boosting workout guide – you will notice all the movements are bodyweight, balanced movements meant to strengthen your entire body for improved energy.

By focusing on functionality, gratitude, modesty and a balanced approach to total-body wellness, we can invite Barakah into our physical health by practicing faith-based fitness for maximum impact.

A Barakah approach to fitness is based on the understanding that our bodies are an “Amanah” (trust) from Allah that we are meant to use to unlock our full potential in this life. Approaching fitness with this mindset creates a culture of God-consciousness instead of self-consciousness.

Someone who understands the role of our bodies in achieving our ultimate purpose in life will have a dramatically different FUNCTIONAL approach to their health, versus someone who approaches their health for superficial reasons.

Have you been affected by the superficial focus promoted by the mainstream fitness industry, either consciously or unconsciously? Leave a comment below!

References

(1) Hasyim, M., & Arafah, B. (2017). Sexuality For Sale At Television Advertising. Turkish Online Journal Of Design Art And Communication, 7, 89-101.
(2) Duquin, M. E. (1989). Fashion and fitness: images in women’s magazine advertisements. Arena Review, 13(2), 97-109.
(3) Hutson, D. J. (2013). “Your body is your business card”: Bodily capital and health authority in the fitness industry. Social Science & Medicine, 90, 63-71.
(4) Stern, M. (2008). The Fitness Movement and the Fitness Center Industry, 1960-2000. Business & Economic History On-Line, 6.

 If you’re looking for a place to practically learn more about the Barakah values and mindsets, then check our Barakah Academy. 

The Barakah Academy is your online platform to train with professionals who want to learn practical personal and professional development skills that are faith-based and linked with the latest research and science. It’s your global community of like-hearted professionals who want to live a better version of themselves spiritually, physically and socially. 

The post Barakah-Based Fitness vs. Superficial Fitness: 8 Mindful Ways to Change Your Fitness Perspective appeared first on ProductiveMuslim.com.

However, now that the blessed month of Ramadan has passed and the Eid ul-Fitr festivities are over, here are 9 tips for maintaining the incredible health benefits and habits that you worked so hard to gain in Ramadan.

1. Fast Twice a Week

Try fasting two days a week after Ramadan. Scientific research has shown that intermittent fasting is beneficial for the body and mind. Studies have shown that periods of intermittent fasting speed up the process by which the wastes left by dead and damaged cells are removed from the body. Scientists believe the failure of the body to get rid of this excess waste regularly results in an increase in the appearance of chronic diseases, especially those associated with aging, such as cancer, diabetes, and cardiovascular disease.

Fasting has also been shown to result in physical and mental benefits, such as improved memory, sleep, concentration and increased energy. Occasional fasting has also shown to accelerate the activity and growth of nerve cells.

To follow the Sunnah of the Prophet , try to fast on Mondays and Thursdays.

Abu Hurayrah reported that the Messenger of Allah said: “Deeds are presented on Monday and Thursday, and I love that my deeds be presented while I am fasting.” [Tirmidhi]

Also, try fasting the 6 days of Shawwal. There are enormous spiritual benefits to fasting in Shawwal.

Abu Ayyub al-Ansari narrated that the Messenger said: “Whoever fasts during the month of Ramadan and then follows it with six days of Shawwal will be (rewarded) as if he had fasted the entire year.” [Muslim]

2. Have 2-3 Meals a Day

Make a habit of eating 2-3 regular meals a day (similar to Ramadan), rather than 6 small ones. The sensation of hunger between meals, contrary to popular belief, can be of great benefit to our physical health. According to a study published by PLOS ONE, the sensation of hunger may actually protect against Alzheimer’s disease.

The feeling of hunger can also have spiritual benefits too.

Ibrahim ibn Adham said: “Anyone who controls his stomach is in control of his deen, and anyone who controls his hunger is in control of good behavior. Disobedience towards Allah is nearest to a person who is satiated with a full stomach, and furthest away from a person who is hungry.”

3. Eat Dried Fruits

During long days at work, it can be easy to snack on chocolate or crisps, but why not swap those snacks for dried fruit?

Dried dates and figs are both excellent sources of iron, fiber, and antioxidants that protect against harmful free radicals, which are associated with aging. If you have a sweet tooth and must have dessert after meals, have three dates instead of a dense, nutrition-deficit piece of chocolate cake.

Allah’s messenger said “Al-‘Ajwah is from Paradise and it contains a cure for poison “ [Tirmidhi]

4. The 80/20 Rule

Practice the 80/20 rule and eat only until you are 80% full. A good way to do this is to eat slowly, so you are aware of your satiation level while you eat. Eating on the go or whilst working are surefire ways to overeat and hinder your body’s ability to properly digest what you consume.

During Ramadan, the ritual of fasting allowed us to consciously recognize our body’s hunger and satiation signals. Therefore, avoid returning to mindless eating habits and most importantly beware of overeating, as the Messenger of Allah was reported to have said:

“The people who most eat their fill in this world will be the most hungry on the Day of Resurrection.” [Ibn Majah]

5. Use the Rule of Thirds

Ramadan was an excellent opportunity to learn how to plan our meals carefully and avoid the after-iftar slump that hindered our ability to pray taraweeh comfortably. We can use that same structure to avoid feeling lethargic after our lunch break. After Ramadan, use the rule of thirds to keep your daily energy levels up and prevent the sense of heavy-headedness that often follows a heavy meal.

Our wise Prophet Muhammad once said: “A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one-third of food, one third for drink and one third for air.” [Ibn Majah]

6. Take a Probiotic Supplement to Maintain Digestive Health

The excessive consumption of sweets that followed the long days of fasting in Ramadan and that were a big part of Eid celebrations may have taken its toll on your digestive system. Try adding a probiotic supplement to your daily regimen to replenish the levels of good bacterial flora in your intestines. Studies have shown that probiotics can also help keep colds and infection at bay as well as improve women’s health and metabolism.

7. Nurture Your Emotional Health

Do not neglect your emotional health; rather, look to continually strengthen it. One of the things we miss the most when Ramadan is over is that feeling of well-being and satisfaction after days and nights dutifully immersed in soulful supplication, night prayer and reading the Holy Qur’an. Meditation has been proven by researchers to be highly therapeutic for individuals suffering from depression, anxieties, phobias, and addictions. It is no wonder then that a month spent in spiritual ‘spring cleaning’ has such a calming and restorative effect on our state of mind and level of contentment.

One way to rekindle the feeling of spiritual well-being is to wake up 10-20 minutes before Fajr for night prayer and dua (supplication).

Abu Hurayrah narrated that the Prophet said: “Our Lord, the Blessed and the Exalted, descends every night to the lowest heaven when one-third of the latter part of the night is left, and says: Who supplicates Me so that I may answer him? Who asks Me so that I may give to him? Who asks Me forgiveness so that I may forgive him?” [Muslim]

Also, do not forget to make the practice of reading the Qur’an and performing dhikr an intrinsic part of your day.

8. Keep the Sadaqah Flowing

Keep the sadaqah flowing and reap the mental health rewards of giving. If you were supporting disadvantaged families in Ramadan, continue to do so after Ramadan. The act of giving, whether of your finances, skills or time, is extremely rewarding not only in the Hereafter but also here on Earth. Evidence has shown that small gestures of kindness or more significant ones, such as volunteering in the community, can substantially increase your overall sense of happiness and satisfaction.

“The example of those who spend their wealth in the way of Allah is like a seed [of grain] which grows seven spikes; in each spike is a hundred grains. And Allah multiplies [His reward] for whom He wills. And Allah is all-Encompassing and Knowing.” [Qur’an: Chapter 2, Verse 261]

9. Abstain From Smoking and Make Exercise a Priority

For smokers intending to quit, Ramadan was an ideal time to gradually stop smoking and eventually curb the harmful habit altogether. Once Ramadan is over, if you are a smoker, do not give in to the temptation of having a cigarette after meals. Continue to replace this addictive and toxic habit with healthier ones such as exercise.

Stay motivated with positive self-talk, pat yourself on the back for making good food choices and make exercise a priority by sticking to your workout schedule. During exercise, your body releases endorphins, serotonin and dopamine that together improve your mood, keep you feeling healthy, fit and strong.

The Prophet Muhammad said: “There are two blessings in which many people incur loss. (They are) health and free time (for doing good).” [Bukhari]

Finally, always remember that great health maximizes productivity in all areas of your life. Make your health a priority, treat it as a blessing and you will begin to see amazing benefits, In sha Allah.

Share your post-Ramadan health benefits in the Comments section below.

The post 9 Easy Tips to Maintain your Health after Ramadan appeared first on ProductiveMuslim.com.

Do you ever feel that the rain of Ramadan is pouring blessings everywhere except it seems not to be falling on you? Maybe you feel you are under a different cloud? Do you ever feel that Ramadan is actually quite depressing? You have the blues. Not the Ramadan blues where you are missing Ramadan after it has passed, but the blues because you feel it is getting you down.

If the answer is yes, then this article is for you.

Why are you feeling this way?

It could be for a combination of really complex reasons, or something actually quite straightforward. But, sometimes forming your understanding about this can require a timely process that you cannot rush. This process requires you to evaluate your environment (systemic factors), your psychological relationship to perfectionism, and the act of procrastination.

In other words, do you always believe you have to do things perfectly?

Do you get so worked up and afraid that you cannot do it perfectly that you then avoid the task?

Do your environment and your immediate relationships keep you stuck in this ‘all or nothing’ mindset?

If yes, how can we pull ourselves out of this lull and make the most of this month?

The first thing I would say is it’s Okay! Do not hide or be embarrassed or feel ashamed. You can take care of this and it can work out. Emotional self-care is crucial for productivity, and should not be understated. In some places, depression has caused a 51 billion dollar loss annually in productivity. Regardless of how economically advanced a country is, the consequences of depression are all the same; significantly reduced productivity and long-term consequences.

What can you do if you’re going through this?

1. Mindset Shifts

When you fall into the usual cycle of a ‘downer’ or you feel yourself falling, remember that a ‘downer’ is normal and everyone dips now and then. The key is whether you can bring yourself out consciously and prevent yourself from becoming stuck there.

2. Self-compassion

Self-compassion is important in overcoming the guilt and self-criticism we may feel in our Ramadan ‘relapses’. Having self-respect and self-love can help you shift into the present time and appreciate it as a gift, therefore enabling you to move steadily and paced back into your previously planned action. Compassion is one of the defining features of our Creator . Before we begin anything, we invoke Allah’s Names of the Continuously Merciful, The Especially Merciful.

Time is precious and getting stuck in a ‘downer’ period sucks time out of your Ramadan, but it doesn’t need to be this way.

Imagine forgiving yourself swiftly and becoming refocused on your present planned action. That sounds good and is actually possible.

Now, here are some tips and techniques that you can use to help create your own little plan of how to manage the ‘down’ periods.

3. Remember the value of small consistent deeds

Always remember that the prophet was asked which deed is most beloved to Allah . He said:

“The most beloved deed to Allah is the most regular and constant even if it were little.” [Bukhari].

When you are feeling a deep tug into a ‘downer’ it is important that you do not call upon your inner perfectionism and try to jump into an idealistic view of what you can achieve at that moment in time. It is important that you gently commit to a regular small deed and keep in mind what that will be.  

Perhaps you will make a commitment that the small deed I will not give up even during my downer will be ________. let it be something that you can manage and are doing already so that it is within your reach.

This does not mean that you give in and have a sluggish Ramadan, it means during your downer period what you will expect of yourself is not to give up everything despite feeling that way you will have to commit to that one regular deed

Ramadan may feel overwhelming for you because of lack of time management. The feeling of not doing enough can further deflate you, but that small deed which you may not think is worth much, is bringing you forgiveness and rich rewards from your Creator who is Appreciative of every effort.

4. Reflection and dua as healing worship

Every day brings about new challenges and experiences, but one thing that successful people have in common is that they reflect. Often that comes in the form of reflective journaling. Timothy D. Wilson, a University of Virginia psychology professor, told the New York Times. “Writing forces people to reconstrue whatever is troubling them and find new meaning in it.” 

Our brains are exposed to information overload and by connecting our worries to our personal values and articulating these, we redefine the narrative of the downer that consumes us. Your reflection can start orally, through the beautiful tool of dua.

“And when My servants ask you, [O Muhammad], concerning Me – indeed I am near. I respond to the invocation of the supplicant when he calls upon Me. So let them respond to Me [by obedience] and believe in Me that they may be [rightly] guided.” [Qur’an: Chapter 2, Verse 186]

Take all the scattered thoughts in your mind and put them in dua. Sometimes you just need to let the feeling that is trapped inside of you be heard. And The Best to hear us is the All-Hearing, The Most Knowing, Most Compassionate Himself. 

Use the dua mechanism as a tool to nurture yourself and release built-up frustrations. Use dua to also help you focus on the things you really want to be manifested and to start to prepare the for how to reach them.

Dua is a highly rewarded form of worship. When you do it, you are both relieving your distress and getting rewards by doing it.

5. Set a timer

Set a timer for your downer. In that period, allow yourself to gradually warm back up into the routine you previously had. Once the time is up, start moving. Setting limits helps you consciously track time and become aware of the time you have had to rebuild your inner strength. You are less likely to spend a whole day feeling depressed in bed this way if you are consciously accounting for your ‘down’ time. When the timer is up, force yourself to get up and start small i.e. tasbih and build up to moving your posture and position, to getting up and making wudhu or getting an energy shower/ghusl.

6. Create a motivational ‘pull’ mechanism

Create something that will help inspire you and remind you of why you want to make the most of Ramadan. This could be an inspiring nasheed list, Qur’an list or Islamic lecture playlist. Try and test them to see how well they work for you. See where you find your heart and what helps uplift your mood.

What to do if you are really stuck?

1. Try just being quiet and still and listen to your inner wisdom. Talk to someone and tell them you do not want advice but just for them to listen. Sometimes you just need to let the feeling that is trapped inside of you to be heard.

2. If you do not have anyone you find nurturing to help then you can try the two color writing technique. You write with one color to represent the feeling and the other color to represent your inner wisdom. Thus allowing both parts to communicate and find a release or a resolution. When the timer is up, force yourself to get up and start small i.e. dhikr and tasbih (remembrance of Allah) and build up to moving your posture and position to get up and making wudu or getting an energy shower/ghusl (ritual washing).

3. Try the worry destroyer and gratitude plate. One of my clients used a paper plate to list all her worries on one side and all her responses to the worries on the other side. This made it easier to dump all her worries each morning and flip the plate over and reinforce all the reminders of what steps she is taking for them. It was a quicker process of about 2 mins each morning to dump and refresh and get focused each day. She just put the paper plate under her pillow. In the beginning, she used it several times a day until eventually she only needed to look at it in the morning and before bedtime.

In Surat Ad-Dhuha, we see the favors that Allah gave to the prophet . He gave him refuge, guidance, and self-sufficiency, and in the end, Allah says:

“But as for the favor of your Lord, report [it].” [Qur’an: Chapter 93, Verse 11]

This Surah came down to ease the prophet’s sadness, and one of the antidotes given was gratitude. If you can condition your mind to always find reasons to be grateful, in that process you will find inspiration to pull you out of that ‘downer’.

4. Are there any systemic issues to address? List one thing in each ‘system’ that you come in contact with that you can modify to help you in your Ramadan goals [family system, work system, education, community etc]. Focus on the things you can change. If you find there are things you cannot change easily and they impact you such that you just cannot get over it and accept it – then you need to talk to someone you trust about it and decide if this is something you need to take more thought out action for or require some kind of formalised help for. 

Often the struggle is making changes in the workplace to thrive in Ramadan, so take some time to reflect on what you do have control over such as; commute time, prayer breaks, lunch times. What can you change about your working day for the better?

5. Get some professional help. If you are scarce on your natural resources, behavioral activation for Muslim communities [BA-M] has produced a useful handout which you can download and use with a therapist. There are online therapy services that are available. Talking via technology could be better than talking to no one. Do not neglect your emotional and psychological health if you have had problems with regulating your moods and actions over a long time (years).

Moving forward: This Ramadan and beyond

So what is your relationship like with your perfectionist side? Can you be open to glitches in your plan? Can you allow yourself a dip without punishing yourself? You see the thing is, when you start to admonish yourself and scold your heart for letting down your plan – you can open the door to hopelessness. Having self-compassion, however, is like a self-hug. It is ok. You can still do well get up and carry on. And trust me you will have wasted less time and nipped the procrastination phase in the bud.

This doesn’t have to be the most perfect Ramadan ever but make it the best for your situation right now. The start of a consistent movement in growth. You may not be able to do a juz’ a day or even half a juz’ a day if you are slow at recitation right now. And that doesn’t matter because Allah The Most Merciful loves that which you do consistently, and He did not specify the size of the deeds. The wisdom is that these small deeds grow into big unshakable things.

If you aim to work on anything this Ramadan, let it be knowing how to shift out of that downer as smoothly and efficiently as you can, so make a plan for it now.

Once you have moved out of it, do not look back. You are loved and capable and special and in fact, you will be rewarded for these struggles. Smile and take the present and keep moving with it at the right pace for you.

Whatever shape your ‘downer’ may take, remember you can still have a wonderfully blessed Ramadan.

Disclaimer – this article is for general advice purposes only.

The post Psychology Talk: How to Pull Yourself Out of Ramadan Blues appeared first on ProductiveMuslim.com.