Ramadan is a month of spiritual renewal and self-discipline–a path that is characterized by struggles and challenges that are unique to each person. Many of us are coming to this year’s Ramadan with varying situations–for some of us, mosques may be reopening to some extent, whereas for others, mosques will still be closed. Regardless, for all us in some form or another, this will be a physically distant and spiritually different Ramadan–but that doesn’t have to prevent us from catching the blessings of Ramadan. The Family and Youth Institute is here to serve you during these times. Last year, we conducted a needs assessment about the concerns and needs of American Muslims as they prepare for a COVID-19 Ramadan– you can read about the findings here. Based on the findings and our reality today, and our reality today, The Family and Youth Institute has prepared this Ramadan Toolkit with practical tips on how to nourish your spiritual selves during this COVID-19 Ramadan.
This toolkit was authored by Madiha Tahseen, PhD, Saara Patel, LLMSW, and Romiesa Ahmed, BA. It was designed by Sarrah AbuLughod, MA.
Cultivating Spirituality in the Home
Strengthening Social Relationships and Community Bonding
Personal Development
Bonding with Family
Coping with Anxiety, Mental Illnesses and Addiction
Experiencing Ramadan as a Convert/Revert
Ramadan for Youth
Ramadan While Working
Fitness and Nutrition
Cultivating Spirituality in the Home
One of the key findings from The FYI’s Needs Assessment was about how much people are missing their spiritual communities. The central place of spiritual connection and growth has shifted from the masjid back to the home. So how can we motivate ourselves to feel the spiritual high of Ramadan from our homes? Here are some ways to obtain that spiritual high:
Bring the Ramadan “Feel” to your Home
Know that the masjid misses us as much as we miss it. It is missing Quranic recitation, people giving sadaqah, the barakah of people worshipping Allah, and more. For more on this topic, check out this webinar by our very own FYI Community Educator, Duaa Haggag, about how to keep the masjid alive in our hearts during this month.
Now, more than ever is a time to create a Ramadan home environment that appeals to all of your senses. Many of us do this already if we have children, but now is the time to also do this for ourselves, as adults. To do this, you must reorient yourself to a new reality. Create a spiritual or masjid atmosphere within your home by trying some of the following:
Home Masjid. Make a physical space in your home where you will pray, read Quran, make du’a, and/or reflect. Have a Quran, thikr beads, du’a cards/journal/book, and prayer rug easily available for use.
Mimic the masjid feel by ensuring that the adhan can be heard aloud in the house five times of the day
Try to pray at the time of congregation according to your local masjid’s congregation schedule. Lead your family in prayer at these specific times
Choose a designated salah and consider having a daily family halaqa. This could entail listening to a short reminder by a speaker, reading and reflecting on verses from the Quran or hadith
After salah, make a family du’a that verbalizes how much you miss the masjid, ask Allah to keep your heart attached to the masjid, and allow us to return sooner rather than later (For individuals with children, this serves to help model your love and value for the masjid, which we hope they will internalize)
Jum’uah. Create a special routine for Jum’uah within the home. 
Use this as an opportunity to learn the etiquette of and practice giving khutbas
Have a post-Jum’uah halaqa or listen to one of the many online lectures being shared to maintain the connection
Pray outside if possible to feel connected to Allah’s creation
While you may not be able to physically go to the masjid for Jum’uah, you CAN complete the other sunnah that the Prophet (S) practiced that you can complete
If you’re not used to reading all of Surah Kahf on Fridays, start off by reading it together with family and friends, each person reading a section to the group
After Jum’uah is a time when many of us may meet up and catch up with our family and friends. Host a post-Jum’uah virtual meetup and share with your family and friends so you can catch up with them after Jum’uah
Remind yourselves of the blessing and rewards Jum’uah brings–even if it can’t be done as a community
Taraweeh Prayers. Revive the sunnah!
Learn how praying taraweeh at home was how our beloved Rasullulah (S) and Sahabi prayed it
Re-frame how we feel about a taraweeh at home. Consider our situation as an invitation to spend alone time (khalwa) with Allah
Pray outside if possible to feel connected to Allah’s creation
Quranic Recitation. If you long to hear the Quran being recited, set that up in your space.
Play your favorite qari’s recitation while you are doing chores
Recite out loud
Encourage your kids to recite out loud
Have family Quran competitions with prizes to keep everyone motivated:
Who read the most minutes/day
Who completed reading the most amount of the Quran
Who spent the most time in reading the meaning of the Quran
Who shared the most number of personal reflections of the Quran
Who has the most beautiful recitation of the Quran
If you have children, family togetherness will be even more important during this time. Check out the family bonding section of the toolkit for much more about bringing the Ramadan feel to your home.
Structure Your Day
Now that we are in quarantine, making a schedule allows you to keep a consistent routine while ensuring that your spiritual, physical, mental, emotional, and social needs are all being met each day. There will be days when it is hard to follow the schedule, so be gentle with yourself and allow those days to happen.
Start your day with a post-Fajr group that recites morning du’a and surahs over the phone
Designate times to recite your favorite thikr and du’a
Start a gratitude journal writing at least 3 things you are grateful for each day. Then supplicate and thank Allah for these blessings
Set time to hear the recitation of the Quran using headphones or playing it near you while working
Plan to listen to a weekly lecture/talk that is live–check out this calendar for ideas. Set it up on your TV for the whole family to watch together
Pick the days you will call a family member, neighbor, or elderly person during the week
If you have children, refer to the family bonding section to create a schedule with them
Strengthening social relationships and community bonding
Another challenge in Ramadan that was highlighted in The FYI’s Needs Assessment was the lack of physical togetherness beyond our homes with extended family and the larger community. How can we replace the sense of togetherness we may have had during this month? Find new ways to be together–to engage in social ibadah:
Moonsighting.
Participate in sighting the moon yourself or with your family. If you have young children, build the excitement with nasheed and crafts, such as making binoculars or observing the phases of the moon
For older children and adults, use this as an opportunity to recite and remember the du’a, or supplications of sighting the moon
Share your picture of the moon with family and friends
Ramadan/Eid Cards.
Adults and children can make Ramadan and Eid cards together to mail to family and friends
Remember to include a personal reflection or Ramadan inspiration with friends or families
Virtual Iftar.
Coordinate a virtual iftar with family or friends, or plan a youth iftar for your child and their friends
Pack a couple of dates with a traditional iftar snack to share with your family and friends–follow social distance regulations
If you are able to, support organizations that are arranging for iftar food packages
Virtual Gatherings.
For those that are missing collective spiritual gatherings, find out if your masjid offers these programs online. Check out this calendar for many online programs
Be sure to find the virtual youth halaqas if you have kids
If not, make a suggestion for a youth leader or imam to lead a spiritual talk for the community online, host Kahoot!, games, storytimes and so on
Set up virtual connections to check in on each other, read and reflect on Quran together, and follow up on each other’s Ramadan goals. This can help re-create the increased sense of community enjoyed in past Ramadans
Join Shoulder to Shoulder’s Ramadan Table initiative and get to know your interfaith neighbors through this virtual iftar program
Check-in with others.
Do a 30 days with 30 calls challenge- pick a family member or friend to call each day during Ramadan and find out how they are coping
Taking the time to listen first and show empathy
Reflecting and being grateful for having Muslim family and friends to connect with can improve your mood
Reflect.
Many in our Ummah may not have a strong support system or sense of community–new Muslims, single parents, and people struggling with mental illnesses. Make them a part of your virtual community!
Call or send a message letting them know you are thinking of them
Do a drive-by visit to brighten their day…and yours!
Drop off some dates or food that can be heated following CDC guidelines
Virtually invite them to any activities you are doing online such as a halaqa or book club
Personal Development
Ramadan is usually a time when you may strive to change your habits, heal from hurt, or set new goals. Even though we are socially isolated and missing our communities, this is the perfect time to turn our focus inwards and think about what we want to improve about ourselves.
Find ways to turn your attention inwards and engage in self-love
Try this 30 Day challenge for self-improvement during this month
Watch this video to understand the science of behavior change. Greater knowledge will increase the likelihood of success in reaching your goals
If you are planning to break bad habits, this video highlights how bad habits are formed, maintained, and eventually reformed
As you embark on personal development in a Ramadan that feels spiritually different, your success can be bolstered by setting SMART goals
Use these goal setting tips and tools to increase the likelihood of your success. Try to be comprehensive in your goal setting–track your Ramadan goals, progress, and reflections using the Ramadan Legacy app
Consider including goals to improve your marriage, family, or parenting skills
For women, menstrual cycles or young children can sometimes derail from your goals–be compassionate with yourself, understand your reality, and focus on what you CAN do!
Reduce your mental load when thinking about your goals for this month
Bonding with Family
We have gotten so used to connecting with Allah (swt) through the community and leaning on the community to provide the Ramadan space. As we are all home-bound, Allah is giving us the opportunity to strengthen our “spiritual muscles” through isolation and reconnection as a family unit.
For Married Individuals, Use this Time to Strengthen your Relationship!
Refer to this resource for how fathers can plan a Ramadan to remember!
Use these relationship strategies to help with togetherness during this month
Be a good partner during the quarantine
Learn productive ways of dealing with conflict
Find techniques to lessen stress on your relationship
Recognize that some partners may shut down/stonewall as a way to cope
Refer to these programs and services for domestic violence victims, survivors, and communities
Check out The FYI’s Marriage Prep Toolkit for more relationship resources
Relationship Q and A with The FYI’s Community Educator, Steven Hernandez
For Families with Children or Teens:
Listen to The FYI’s Community Educator, Duaa Haggag’s spiritual guidance on how to approach Ramadan this year as a family. Most importantly, be kind to yourself during these times.
Reframe your way of thinking
Help your kids, teens, and youth to see the silver lining in this coming Ramadan. Ask them: What is Allah trying to tell us or teach us? What’s the wisdom in having our Ramadan like this?
Try to understand what your child or teen is going through
Validate their disappointment
Help them practice mindfulness and take charge of their own well-being
Learn about Prophetic examples and examples from believers before us who became better and grew from moments of solitude and isolation: Yunus (AS) in the whale, Yusuf (AS) in prison, Hajar in the desert, Maryam, the People of the Cave, Moses (AS), and Prophet Muhammad (S) in the cave of Hira.
Have the older kids research one of these stories and present. For younger kids, prepare and make a storytime after iftar.
Help find creative ways to emulate the isolation of the Prophets. Create a “cave” or a “tent” or “corner” for thikr.
Learn the different du’as that these different Prophets used during isolation and memorize them together (example: Prophet Yunus’s (AS) du’a).
Create New Family Traditions
Don’t spend too much time trying to recreate the traditional Ramadan experience as previous Ramadans in the masjid. Be flexible in your thinking and expectations
Learn to slow down, be mindful, listen, and reflect
Bring the masjid to your house
Make a part of your home a “masjid”
Mimic the masjid feel by ensuring that the adhan can be heard aloud in the house five times a day. Have a designated muezzin (one who calls to prayer)
Pray outside or under the stars and the moon as a way to connect to nature and the belief that Allah (swt) is constant no matter the circumstance
Create mobile pieces you can take out to signal “masjid” for the family.
Use rugs, nice smells, dim light, and clean, beautiful clothing that all signal salah time
Attach loving gestures and connectedness to thikr activities. Follow the sunnah by playing games and hugging your children after salah
Set goals with your children
Talk to them about goals and character development–this helps them develop a growth mindset, and builds their resilience
Brainstorm with your children about ways that they want to change. Empower them to make a change with helpful tools
Help them document their success through written goals, journals, 
and Ramadan charts
Check out Ramadan advent calendars as creative ways to provide incentives to kids for sticking to their goals
Set up a “good deed everyday” goal
Craft a gratitude tree to encourage kids to consistently reflect on what they’re thankful for
Increase the visibility of Islamic materials around the home, like placing Islamically-relevant children’s books and magazines out on display
Decorate together. Listen to Ramadan nasheed (Islamic songs) or play the Quran to help get everyone in the Ramadan spirit as you decorate the house
Involve them in the meal planning and cooking, iftar organizing, and general house preparations for Ramadan
Spend time learning together as a family. Watch a short Islamic video, read a verse from the Quran, hadith, discuss Ramadan related ayat and hadith, or simply share reflections on what each person is grateful for. Keep it short, simple, and have fun as a family
Engage in charity together, Giving charity is an important aspect of Ramadan, both as a teaching tool and as a way to bond together. In a covid-19 Ramadan, how can we engage in charity with our children?
Get them in the habit of giving money intentionally–how much are they willing to share of what Allah (SWT) has gifted them? Help them create a budget for donations, research and evaluate charities’ impact and effectiveness, explain the rationale behind donations, and then let them choose where the donations go
Discuss other ways to do common good, especially with your teens
Make use of free time
Children may have a lot of free time these days. Here are some Ramadan-based activities that children can do:
Ramadan Curriculum: 30 Days of Activities
Noor Kids’ Ramadan activities and Ramadan Camp
10 Arts & Crafts activities
Activities to do with Toddlers and Young Children
Use non-religious activities as a teaching opportunity— help children make a positive intention for engaging in them so that their time, even in Ramadan, is spent earning reward and getting close to Allah (swt).
Games that involve physical activity and movement indoors
150+ enrichment activities for children
150+ educational shows on Netflix
Audible is an audiobook service that is offering free stories across different age groups
Indoor activities for children and their parents
Work with your teens to still serve others
Coping with Anxiety and Other Mental Illnesses
Coping with illness in the month of Ramadan is not easy–it may be even harder as some of us lose our social support systems and face increased anxiety during this pandemic. Using coping tips and strategies is key to making the most out of Ramadan as someone who struggles with a chronic illness. When thinking about medications for mental illness, take these considerations into account when deciding to fast or not.
Check out these resources for dealing with anxiety you may be feeling during a covid-19 Ramadan:
Managing your anxiety and stress
Reduce anxiety and learn the Four M’s of mental health
Rely on coping skills and self-care that can help reduce your stress
How to regain calm and benefit from your time
Understand your feelings and whether you are experiencing grief
Ramadan, for individuals struggling with mental illness, can sometimes feel isolating. The following personal narratives may help you realize you are not alone.
Tackling Ramadan With A Mental Health Condition
Ramadan in the Shadows: Mental or Chronic Illness
Struggling with an Eating Disorder During Ramadan
If you are a health professional who works with Muslim patients, check out the following resource for guidance regarding general advice for fasting, modified pharmacotherapy, and other planning strategies as your patients prepare for this month.
Original FYI articles on grief and anxiety around virus-related hospitalization and death.
Helpless and Afraid – Handling Your Anxiety around a Loved One Who is Hospitalized
Losing a Loved One During the Pandemic
Addiction
Dealing with any kind of addiction (substance, gambling, shopping, etc.) during Ramadan can be especially challenging. Addictions are complicated and require extensive support and resources. The FYI is working on an upcoming toolkit about addictions. In the meantime, refer to these basic resources for an overview if it’s a struggle for you during Ramadan.
Try these strategies to get through Ramadan with an addiction
Use Ramadan as a stepping stone for change
Consider the use of herbs
Look into natural therapies
Make dietary changes
Refer to this resource to better understand addiction and substance use disorders
Learn about the different types of behavioral addictions (like gaming, sex, shopping) and how to work with them
Understand that addictions often go hand in hand with a mental illness
Unlearn myths you may have about addiction
Coping with an addiction and ultimately being sober is no easy task. Try these resources for some support during this process:
Try these coping skills to move towards recovery
Recognize the difference between a habit and an addiction, how habits lead to addiction and how to retrain your habits
Try these free text messaging programs to help with quitting smoking: Tips4Health and Smokefree
Learn how to support your loved one dealing with addiction
Check out the Personal Development section of this toolkit for more information about habits and behavior change
Experiencing Ramadan as a Convert/Revert
For recent converts/reverts to Islam, the first few Ramadans as a Muslim can be both exciting and challenging. A socially distant COVID-19 Ramadan may exacerbate these issues.
Feel a sense of togetherness by reading stories and reflections of other converts during this month
Start with these videos specially developed for converts to help prepare yourself mentally, physically, and spiritually
Learn the basics about fasting and use resources to guide you through this experience
Focus on these 12 Super Sunnahs
Trying to figure out how to explain Ramadan to your family who is not Muslim? This video shares some advice on interacting with your family during Ramadan
Unfortunately, sometimes converts/reverts experience emotional difficulty due to lack of family support. This resource highlights some struggles faced, such as isolation and loneliness
Overcoming these emotions is not easy, however, this article offers practical advice for new Muslims
For Those Born Into Islam
NOW is the time to offer even greater support to our fellow revert/convert brothers and sisters. Include them as part of your “virtual” community:
Call or send a message letting them know you are thinking of them
Do a drive-by visit to brighten their day…and yours!
Drop off some dates or food that can be heated following CDC guidelines
Virtually invite them to any activities you are doing online such as a halaqa or book club
Ramadan for Youth
For once, this Ramadan may alleviate some stress for young Muslims – with no physical school, youth may be able to sleep in and engage in late night ibaadah. They may no longer have to suffer through lunch periods or school activities while fasting but may be missing out on connecting with friends at the masjid or during school. Here are some ways to meet your differing needs this Ramadan as a young person:
Acknowledge and Cope with How you are Feeling.
It’s okay to be feeling disappointed or anxious
Cope with it by practicing mindfulness and reducing your stress
See how you can stress less
Set Goals for Yourself.
Setting goals helps you build a growth mindset
Set SMART goals- also check out this resource for more information
Make a journal to track your progress
Come up with ideas to earn good deeds throughout the month
Make a Ramadan calendar with activities to fill your day
Reconnect with Your Friends in New Ways.
Join or create virtual hangouts to do Ibaadah together
Sign up or create a Ramadan challenge
Share your Ramadan goals and hold each other accountable
Arrange a virtual iftar
Hangout online after taraweeh prayers to create the same feeling of togetherness
Find new ways to volunteer together
Study Smart!
Reserve the hardcore studying (learning new concepts), for when you can eat and get some brain food in your system. Lighter studying is more doable when fasting (making flashcards, reading through old notes, checking homework). Here are other general studying strategies you can use to prepare for exams during Ramadan
Check out these strategies for being productive while taking online classes
Stay Physically Active.
Try getting some fresh air by taking a short walk outside while practicing social distancing (this is a great time to listen to some Quran, too!)
Getting a dose of natural sunlight can help set your circadian rhythms and will help you sleep better at night
Physical movement/light exercise releases endorphins that make you feel better, and can boost your immunity
Make Du’a.
Never underestimate the power of a sincere du’a. Make du’a for an easy and beneficial Ramadan during covid-19 and ask Allah for help with your studies and exams
Ramadan While Working
Many people who can, are working from home this Ramadan. While there may be some added flexibility with schedules, many people are finding their workload has increased and shifted in different directions rather than lightened up. Days that used to be filled with meetings are filled with Zoom calls and additional projects as industries try to adapt. Nonetheless, Ramadan is here. Read on for tips on how you too can adapt.
Make the most of your time during this blessed month by:
Overcoming disadvantages of virtual working and being productive when working from home
Maintaining productivity and balancing fasting with workplace demands
This resource can be shared with your coworkers to help them understand how to support you in Ramadan.
Employers: refer to this guide for how to support your Muslim employees
Fitness and Nutrition
**Disclaimer: These recommendations are for healthy adults, if you have any medical problems please consult your physician**
During this COVID-19 Ramadan, stress and anxiety levels are likely high–which may have an impact on your physical health, and in turn impact your productivity in Ramadan. This month will be the most important time to counter effects of stress and anxiety during this month by investing time into your health, fitness and food choices in order to maximize your potential in Ramadan! For a refresher on the basic nutrients your body needs daily and how to meet these needs during Ramadan, refer to this resource.
Prepared by medical experts and Islamic researchers, this Ramadan Health Guide provides more detailed information about balancing nutrition while also maximizing the benefits of fasting. The guide also contains a section for doctors and medical professionals, to enable them to provide more informed services to their patients.
Even though your usual fitness centers may be shut down, finding new ways to maintain your fitness routine will be key.
Replace your gym routines with free at-home workout options with Peloton and Daily Burn
These guidelines provide information about the timing, duration, and quality of your workout during Ramadan, as well as specific plans for men and women
Creating a 30-day meal and fitness plan may help you stay motivated and focused
Many women wrestle with the choice to fast or not during pregnancy as well as while nursing. As an expecting mother, it is important to assess your health and speak with your physician and religious leader in order to determine what is appropriate for your situation. Refer to this resource for a collection of the legal rulings and resources from all schools of thought and scientific evidence on the effects of fasting during pregnancy, and whilst breastfeeding. Similarly, as a nursing mother, the potential impact of fasting on low milk supply is important to consider, as well as alternative forms of ‘ibaadah (worship) one can engage in if she is not fasting.