Becoming Minimalist

Own less. Live more. Finding minimalism in a world of consumerism.

The Value of Fasting (from Anything). And How to Get Started.

Written by ·

In my mind growing up, the idea of fasting was always tied to food. My Catholic friends would fast during Lent—the 40 days leading up to Easter—by not eating meat on Fridays. While my family never observed Lent in the traditional sense, I was still encouraged to consider fasting from food as a spiritual discipline by abstaining from eating for 24 hours as a means to focus more attentively on God.

In many ways, my views on fasting have not changed. I still see spiritual value in removing food for a period of 24 hours. The practice does indeed heighten awareness of spiritual matters.

And nothing I write beyond this point is meant to take away from that practice or the spiritual benefits of it. I only mean to add to it.

You see, as I have matured in my life (and my spirituality), I have begun to recognize additional value in the discipline of fasting. Moving beyond abstaining from food, I have also learned to appreciate the benefits of fasting from almost anything in moderation.

Fasting, it seems to me, is ultimately about self-control. It is about the intentional removal of one, external controlling factor in our lives for a period of time. It is an exercise in self-control. And self-control holds benefit for all—regardless of our faith or nonfaith preferences.

In college, for the first time, I set out to give up one “controlling factor” in my life for a period of 40 days—a form of fasting that drew inspiration from my Catholic friends (although I’ll be quick to admit that most world religions embrace some form of fasting).

My thinking went like this, “If there is any external reality in my life that I could not give up for 40 days, it has become a controlling influence on me. By definition, I have lost an element of self-control.”

Over the years, as a result of this exercise, I have fasted from television for 40 days, eating out for 40 days, my cell phone for 40 days, and candy for 40 days. Each time, I chose one thing that would be difficult to part with for a period of days, and then challenged myself to go without it as an exercise in self-control.

Each time, it seemed, I learned more about myself and gained additional insight into finding balance in my life.

I am not alone in my practice of this discipline. The Minimalists recently gave up social media for 30 days. Courtney Carver has written about giving up sugar for 30 days. And almost everyone who attempts an extended shopping ban will tell you it was worth it.

There is value in this practice—however you choose to embrace it.

Currently, my fasting practice looks a bit different than the extended period of abstaining 30 or 40 days from a specific item. Over the past year, I have returned to the 24-hour model of intermittent fasting, choosing to abstain from coffee on Saturdays. It’s not a long, drawn-out practice that requires pre-planning of any sort. It’s just a simple reminder to me—every weekend—that I am in control of my habits, not coffee.

Recently, I texted a friend to see if I could call her about a writing project on a Sunday evening. She said I’d have to wait until Monday, “Sunday evenings are family time. I don’t do any work on purpose.” Just another form of fasting, I thought to myself.

There is value in this discipline. Here’s a quick guide to get started:

1. Choose one external influence in your life to fast from. The best practice for testing (and strengthening) self-control is to choose an item you imagine would be difficult to part with. Finish this sentence, “I could never go 40 days without ____________.” Whatever pops into your head might be a good place to start. Maybe it’s chocolate or Facebook or alcohol or Netflix. You get to decide.

2. Choose a period of time (or regular interval) for your exercise. You may choose 7 days, 40 days, or 365. Or maybe you want to fast every Saturday, every weekend, or every first week of the month. Again, the choice is yours. But do choose a period or interval of time that will challenge you and require a measure of self-control on your end.

3. Make arrangements if necessary. If you are choosing to abstain from sugar for 30 days, it might not be wise to keep lots of sugary snacks in your pantry. If you decide to give up television for a period of time, it may be beneficial to remove the temptation entirely (assuming other members in your family do not object). When I gave up eating out for 40 days, I needed to think through and prepare adequately for brown bag lunches each day instead.

4. Embrace the discipline and expect the beginning to be the hardest. There is nothing wrong with this being difficult—especially at first. Expect it and embrace it. In fact, if the fasting is not difficult for you, you may want to consider choosing something more difficult to give up.

5. Find meaning in defeat. If you give in at some point during the experiment and succumb to the temptation, don’t lose heart. Make failure your servant by examining its root. And then get back up to try again.

6. Re-enter slowly. When you complete your exercise, reintroduce the item into your life deliberately. Remember, you have not committed to giving up something for the rest of your life—only for a predetermined period of time. But that doesn’t mean you automatically return the element to the same level of influence it had before. Almost certainly you will have learned something during the process that will enable you to reintroduce the item in a healthier manner.

Many of the external items that subconsciously control our lives are not needs, they are wants (coffee, dessert, television, Facebook, etc.). But we have become so accustomed to having them in our lives on a daily basis, we quickly confuse our wants and our needs.

Fasting from anything (and/or everything) for a set period of time helps put these items back in proper perspective and gives us the strength to walk away when necessary.

There is value in the practice of fasting. I have found this to be true. So will you.

Joshua Becker

About Joshua Becker

Writer. Inspiring others to live more by owning less.
WSJ Bestselling author of The More of Less.

Follow on TwitterLike on Facebook

Comments

  1. I gave up social media for Lent, except for messages from family and the usccb daily bible readings and Bishop Robert Barron’s meditations on each. I slowly started to violate my own self-imposed fast, and, finally, today, found your invitation to sign up for Simplify. Well, I signed up, and have also returned to my fast. You won’t be hearing from me until after Easter. Thank you for giving me the kick in the butt I needed.

  2. Thank you for this timely reminder about the usefulness of fasting. At the beginning of Lent I tried to give up chocolate for the duration, but then it was my husband’s birthday. Now I shall return to it for the rest of Lent.

    • As you may know, technically Sundays are not a day of Lent. Perhaps your husband’s birthday was on a Sunday. If not, I occasionally will swap a Sunday for another day of Lent if it means honoring hospitality. It’s important to keep the higher value of kindness in mind. Human rules can be bent to serve the spirit.

      • Thank you, Susan. I’ve always thought hospitality is as much about being a good guest as being a good host.

  3. This couldn’t have been more timely for me! My husband has been trying to encourage me to reconsider the idea of fasting to have more self control over my dependency on food. I am a miserable mean person if I skip a meal. The last time I tried to fast, it was such a failure- I felt so drained both physically and spiritually that I declared that fasting is not for me. Maybe I should give it another chance.

    • You can try fasting by eating a healthy meal very early in the morning (breakfast). No food or water till 12 hours later. Then eat a balanced nutritious meal (dinner). Try it 2 days in a week. Other days of the week try to avoid meat. Eat more veges & plant-based proteins. You’ll feel lighter.

    • You might have hypoglycemia or reactive hypoglycemia. A fresh juice fast might work better to help keep your blood sugar stable.

  4. I always fast from food on Ash Wednesday and fast from some other thing or habit throughout Lent. Sometimes I will fast from food on some other day during Lent. Since I’m rapidly approaching 80, I usually have to have a glass of juice sometime during the day but abstain completely from solid food. This year I’m fasting from going to craft stores, which is something I love to do even when I’m not buying things. It’s not always easy to give up something you enjoy, which is the reason for doing it. I always feel better for doing it and will sometimes pledge to give up something for a period of time at other times during the year.

  5. Enjoyed the timely piece.
    For me, exercise can be a form of master, so I was fascinated by the use of the word exercise in your article. Made me think about my need to actually fast from compulsive over exercising…

  6. Very very interesting.
    You gave me a new and different perspective of the meaning of fasting. Even if, as a catholic I do choose to fast during the Lent period not only on food, I had never thought of it as a way to master self control.
    Thank you.

  7. Excellent article. One of the fasts I did years ago was from newspaper advertisements. I use to look so forward to the Sunday ads and coupons and spent a large amount of time on them. but found myself buying or thinking about things I didn’t really need and shopping at places I normally wouldn’t go. I stopped the newspaper. Now it’s time to purge or fast from the e-mail advertisements I receive from places I rarely buy from. Takes a lot of thought time that I could use elsewhere.

    • I, too, stopped my subscription for this reason. Every Sunday I would sift through the ads looking for what I ‘needed’ to buy for the week. Problem was I didn’t ‘need’ any of it. It took a bit but I don’t miss the ads or the senseless shopping anymore. These days I look forward to enjoying my quiet, consumerless Sundays!

    • Pam; I also unsubscribed from catalogs and several flyers I used to get in the mail. I no longer buy the paper either.

  8. I resonated with Joshua’s fasting article. As a life-long Catholic, I did the usual fasting from meat on Fridays and sweets for all of Lent for many years, BUT, 8 years ago I decided to get more focused on the meaning of fasting and more creative in implementing it. For example,
    1. I started by daily giving stuff away.
    2. The next year I tried eating on a Food Stamp budget
    3. Then I tried to create less garbage,
    4. Next year I cleared clutter from 1 drawer a day.
    5. I committed to not buying anything but food.
    6. I disciplined myself to clear the piles of clutter from my desk
    7. I pruned file cabinets which also turned out to be a life review.
    8. Now I’m trying to be kinder by intentionally looking for ways to help others and not judge or criticize people – even in my mind.
    Perhaps some of these ideas will be helpful to others.
    If you want more specifics on how, you can follow my Lenten journeys on my Living Lightly blog.

    • Some wonderful ideas and I hope to incorporate a few of these ideas throughout the year and not just for Lent.

    • I love your post. Always looking for new or better ways to improve my life and clutter in the house, which thankfully is limited to my bedroom and the computer/office room. Not making excuses but I work 4 nights a week and play organ at church and my daily awake and sleep times have no concrete schedule. You have very good ideas. Gonna letting of your post and start my own recuperation. Thanks.

    • Thank you for sharing your journey/list! The usual suspects, food, sugar, television, movies, media, internet aren’t controlling things in my life and I have been thinking of what I could use instead. Reading your list made me think of letter writing, journaling and acts of kindness!

  10. What perfect timing for a blog on fasting. I couldn’t agree more and I fast about once a month giving up food for a day. The clarity and focus that I gain make up for the lack of saying “no to the food.”

    Two things that have come out of fasting for me being grateful in every area and also thinking of those less fortunate. It is a life changer to FAST!

  11. Thank you for this article Josh. I found it a great way to start the week. As an member of the LDS (mormon) church we fast the first Sunday of every month and donate the money we would have used for those meals to those who are in need through what we call Fast Offerings. I find the spiritual strength and clearing of the mind gained from it to be extremely freeing feeling and love the feeling of the sprit being stronger than the flesh.

    I love the concept of taking fasting to other areas of our lives as you point out. Recently I completed a 15 month fast of not buying any new clothes. I walked into my closet one day and thought “I have enough here to wear for a decade”. I ended my 15 month clothes shopping fast on Dec 31, 2017 but as you point out in your article there were things I discovered about myself in this process and have “re-entered slowly” having only purchased a few things since then. Over the 15 months I also donated many of my clothes to charity and now my closet feels so much better to walk into.

    There are so many external factors that can start pulling us from what we value most. Thank you for the reminder to sit back, take a self evaluation and look around at what may be having more control over our lives than we really intend to.

  12. Insightful perspective on fasting and one that can inspire anyone to move beyond perceived dependency on our worldly possessions, habits, distractions, etc. I so appreciate that you shared your desire to focus on God through fasting. When I have fasted, I’ve been clearly reminded of my need for His strength and direction in my life, especially when I am weak in spirit and self-control. Thank you for sharing your wisdom with all of us!

  13. I’m a Baha’i, so this article comes at the perfect time! It’s halfway through our 19 days of fasting before the March 21st New Year. We fast for 19 days, not consuming food or water during daylight hours, obviously with some exceptions. It’s always been a huge test for me, as I am someone who becomes very grumpy usually when my blood sugar is low, but our time of fasting always reminds me that I’m a spiritual being first and food can’t be an excuse to be inconsiderate. I always find myself full of such gratitude and reflecting on whether or not I really need my morning coffee or afternoon snack to be a pleasant person.

    Fasting from certain foods or habits is another option, but I would really suggest to anyone interested to try fasting from food and water for a few days and see what a change it brings about in you. It helps you focus on your own blessings, the suffering of others, your reliance on material things, etc. The Baha’i Writings say “Fasting is the cause of awakening man. The heart becomes tender and the spirituality of man increases.” I can attest to this and hope others will consider trying it, too!

  14. As a Muslim women, this article resonates a lot with me. We have our 30/31 days fasting period during Ramadan. We abstain from food, water and sexual relations from the sunset until sundown time. But more than that, we also try our best to give up during those 30 days period of any bad habit we may have, like swearing, backbiting, smoking, social media addiction or anything else that is taking control over our life. With that, we gain more control over our life, we focus more on spiritual things, and other important things in our life like time with family, as well as we also focus in doing more charity and helping others. The good thing is that this fasting is great for our spirituality but also great for our health. Of course, elderly people, pregnant women and people with some illness don’t need to do the food fasting. But they can still take advantage of the fasting benefits by fasting other things like you said in your article. Independently of people’s beliefs, fasting has great benefits for everyone.

    • I love this. As a christian woman, I’ve fasted food but never tried to fast water or sexual relations as well.
      My mother suffers from low blood sugar so she fasts things like sweets, meats and dairy since she cannot completely give up food. so as you said, even those with illnesses can fast something if not give up entirely.
      Our pastor always suggests fasting something we are truly addicted to. For some, cereal isn’t a big deal but my older brother loves cereal! Fasting cereal for him is a HUGE challenge! lol
      Thank you for sharing from a Muslim’s perspective. :)

  15. I love this! I can absolutely agree every time I have purposely taken a controlling factor out of my life for a period of time, it draws me closer to God spiritually and gives me so much mental clarity. After fasting social media for a month a couple of years ago, I decided to delete it entirely! The freedom it gave me to be who I want to be and not what social media pushes was a great feeling. As a millennial without social media, I’m often questioned by others about it and receive the opportunity to suggest a fast to experience what I have!
    I’m currently intermittent fasting and looking forward to taking something else out of my life.
    Thank you for the constant inspiration!

  16. Thank you so much for this article. I believe it required bravery to send a more spiritual message/challenge to all your readers/followers. I’ve been struggling with ending for a time something of a sinful nature, yet I’ve been addicted to this thing. I woke up this morning ready to succumb to temptation, when I instead checked my email and here was this article. The idea of fasting for a period of time, a year or a few years, put my challenge from remaining un-addicted in a whole new perspective that’s lifted me right out of my struggles and givin me such-needed spiritual inspiration to feel already more-able to continue more easily in the path I’ve been trying to stay on. So thank you so much!

  17. I love point #6. We should exit the fast stage gently and use the momentum to give us a healthier perspective/relationship with whatever it is we were fasting from. This is one area I tend to gloss over, but it is a really important part of the discipline process. Thanks!

  18. This post really hit a nerve on something I’ve been thinking about lately. How identifying areas of my life that have gotten out-of-control, temporarily cutting them back or out, and reflecting on whether that has resulted in an improvement in my overall well-being. This may then lead to a longer or permanent fast of that particular thing.

    I find the word ‘fasting’ much more doable than ‘giving up’ which has such a negative, deprivation connotation for me. Also, fasting seems much more elevated and high-minded!

  19. Very timely post, Joshua. I was just thinking about fasting today, when by 10:00 I had been so busy at work I hadn’t had a chance to eat anything. I need to incorporate fasting into my spiritual life. God has me on a detour, and I need to give him my full attention, which I’m guilty of not doing.
    Thank you.

  20. I am currently giving up red meat for Lent (eating poultry and fish) and I have been quite surprised to find that it has been easier than I thought. I don’t have any objections to eating meat but I would prefer to eat meat that is ethically sourced – and therefore much more expensive. I now know that I will permanently reduce my overall consumption and concentrate on the more expensive product.
    I have had periodic breaks from Social Media and from television and I can see more breaks in my future. I find it gives me time to rethink certain things and to examine how much I really need, whether it’s food, clothing or anything else. I don’t want to be enthral to something external. A lot of things to consider – thank you.

  21. I have fasted from time to time and I admit I quite enjoyed it!! So long as I kept busy I can easily manage 24+ hours without food passing my lips. I’ve found that once you get past breakfast, it’s a breeze. You don’t actually need to eat breakfast and lunch. It’s a habit and one worth breaking even if it’s only once a week. On my fasting days I feel more vital, more lucid and bizarre to say I actually have more energy than usual. Give it a try. It’s so easy, I promise!!

  22. I’m currently approx half way through my Lenten fast of not buying anything except food till Good Friday (excluding mortgage and utility bills). It’s been strange not buying things but not as hard as other people keep telling me it must me. I may change that thought when I run out of shampoo later this week but of course this is when I will get creative! It has certainly made me more grateful for every thing I do have and that I live in a first world country. I’ve even had the misfortune to require emergency treatment and thanks to the NHS I had free at the point of use treatment.

    This article is great for planning your fast. However I literally decided on Ash Wednesday what I was giving so there was no planning (hense the lack of shampoo) but it has been quite fun with the improvisation so far.

    • Thank you! The tradition of Lent is fading among my friends and colleagues, I think it’s because the orthodox Lent is too strict for many people – you must quit eating meat, fish and dairy products for the whole period. However, for some people it’s a good time to challenge their eating habits if they are thinking of going vegan.
      Last year I fasted on coffee, sugar and pastry for a month. It helped me to realize that I don’t need those things in the same amounts any more. But when I’m introducing healthy habits like eating fruit daily or doing exercise, I usually fail after a week or two. I’d really appreciate some advice on that.

      • Many people forget or don’t know that Sundays are considered feast days, and therefore the rules for fasting do not apply. If you are trying to break free from an addiction, it’s probably smarter not to go back to that on Sundays, but for fasting from food in Lent, Sundays are free.

  23. Thank you Joshua. Really well written and easy to read reminder of the benefits of fasting to help navigate through the things in life that can take a hold on us. I needed to read this today. Gracias!

  24. The mental clarity gained from a fast is powerful. Another important aspect is what fasting does to our cellular machinery. A process of autophagy occurs where the body cleanses itself of damaged cells and is boosted by intermittent fasting. There is some interesting data coming from cancer research on that topic.

  25. Yes! Perfect for someone like me, who failed miserably all the Lent fasting resolutions I set out for myself. Doing it gradually or intermittently could be a great solution.

  27. I do agree with everything you wrote. Fasting can be beneficial in so many ways. I grew up in a catholic country that has religion as a part of its curriculum, so every year we would have to write essays for school and explain why we fast and what we will give up for Lent.

    Giving up things is always good for self- discipline. There are so many different ways in which we can fast. I often give up shopping for Lent.

  28. Thank you thank you for this article! It was something I needed to hear. In my faith we do so 24 hour fast and a Sunday fast keeping from certain things. But this has made me evaluate and recognize that this is something I need to do a little broader not just food. Thank you, you inspired my day. Forever greatful

  29. It’s a bit embarrassing to admit that I have never truly done a “fast” of any sort. Sure there were days that I “unplugged” from social media, or tried to avoid caffeine, however, I’ve never been this intentional at giving something up. This has my wheels turning and I intend to give something up – whether it’s shopping, eating out, or social media – for the next 40 days.

  30. I shared this on my FB timeline and added my story of giving more. Thank you.

    JUDITH

  31. Has anyone tried giving up air conditioning for a week? Just curious. I’m glad I am old enough to remember when there was no air conditioning. Having lived without it when I was young reminds me that it is not a necessity. With regard to fasting….all it does is make me irritable and grumpy. Better to give up my addiction to on-line Canasta instead.

    • After reading many comments I realize that suicidal media (I meant social) takes up way too much of my time. I’m thinking of fasting games during daylight hours (my night job allows “me time” and I can play then. I rarely sleep over 4 hours at a time so non working nights I can play also.

  32. This is great! My wife and I (mostly) didn’t eat out for a month. I am currently doing no sugar for a while and have given in a couple of times but was able to get back at it again. I definitely don’t regret taking these breaks from “controlling influences” and have found the experience empowering.

  33. In the past, I’ve given up sugar for Lent. But I’m trying something new for me now – I’ve given up shopping for the full year. No clothes, no accessories, no cosmetics, no kitchen or gardening gadgets, no furnishings or electronics. Nothing, in other words, that isn’t an essential for living. Two and a half months in and it is altering my relationship with consumerism. I chose a longer period so that my new non-acquiring habit will have plenty of time to cement in. I’m ready for a radical change.

  35. This is really a great thought. Event I haven’t linked the fasting with the minimalism. I am so agree to your point. Fasting can be implemented to purchasing things as well.

  36. Dear Joshua: I have enjoyed learning more about minimalism over the past 6 years and my respect and admiration for your life choices and to speak, write, live counter-culturally has inspired me. I gave up a very lucrative job at a prestigious healthcare system in the USA to move to South America, “get out of the boat” and serve the poor. I’ve been here now 6 years and counting. It has, by far, been one of the most rewarding things I have done in my life. It certainly was very counter-cultural! I have learned to value those things that have value and embrace simplicity. I recently studied about sabbath (as a busy healthcare profession on the edge of burn-out, I saw the need for balance). Part of celebrating sabbath or a 24 hour period of time not to work and to focus on things you enjoy and spirituality was the suggestion to “fast” from “choice” food and drink during the week and enjoy a free day on Sabbath. I have found this practice to be incredible – no cream or sugar in my coffee, no breads, sweats, chips, alcohol during the week and then on my chosen day of sabbath to enjoy those things in moderation. Not only have I lost 10 lbs but I am truly savoring those things more now more than ever. Your article about fasting is one that truly resonates with me. Thanks Joshua for who you are and all you do, Kevin

  37. What a great idea ! For some reason, this one was difficult. I wishing could do it with my phone…but I am the main caretaker/proxy for my elderly parents and my only sibling who is disabled. So, instead, i am going to give up the one thing I do that generates the most desire for material : looking at fashion posts on the internet. And I will do it for the rest of March. 😬

  38. I have started the journey of simplifying. Thank you for your helpful writings. In response to fasting and its relationship to spirituality — I have found that abstaining from something for a period of time is a way for me to say, “This will not have control over me, rather I will have control over it” and “God, I love you more than this.” I don’t need to convince God, He knows my heart. I need to remind myself!

  39. This year, I’ve turned your idea of fasting on its head with regard to my social media use. A typical social media fast would be to use it all week, and have one day off. I cut my social media to zero, with only one day ON. I deleted all apps from my phone, and only use my desktop computer. I don’t use anything but Facebook, and I have Facebook Friday. If it’s not Friday, I’m not on Facebook. I started this on Jan. 1 and had a major backslide in February, but on March 1, I got back on the wagon and I’m holding steady. I have so much more time to read things that are uplifting when I do get online, and I’m spending less time in general at the computer.

  40. Yes yes! one of the best posts you gifted us! From me, you get ********** 5 stars :D Happy? This is only for you it is possible to achieve that.. Thanks

  41. Fasting is such a powerful tool that can be used to test our willpower and also teach us to appreciate more in your life. I have fasted for 3 days with no food and found one of the biggest benefits was learning to appreciat the food I eat each day so much more. It really helps you to realize the impulse behaviors we act on each day.

    Great process for starting a fast.

  42. I want to do more fasting. These were some good thoughts and ideas. I grew up in a church tradition where giving up for Lent was common, as was doing something extra – so giving up time and energy. Since then I have not intentionally celebrated Lent this way or taken many fasts.

    I gave up social media more than a year ago, but it’s not really a fast as I don’t miss it and am happier without!

    I take day-long breaks from everything online – blogs, emails, recipes, etc – a couple times month.

    Although our finances are well in order, I would like to try a shopping ban just to see what I am buying that I could live without.

    I am going to think and explore this to be ready for next Lent!

  43. Great article Joshua. This year I added an additional item to
    my normal fasting during Lent. I got rid of 1,382 items.
    I focused on donating to local thrift shops who help those less
    fortunate, as well as the Salvation Army. Of the items that I
    sold, part of the proceeds are being donated to charity. While
    I had had a specific number of items that I wanted to let go,
    I fell short, mainly due to time constraints. All of the items given up were things that I could have kept, but decided to bless others
    by giving them up. Now that the Lenten season is over, I
    am still challenging myself to keep going, and I plan to do
    this again next year, if the good Lord allows.

1 MILLION READERS CAN’T BE WRONG.

Own less, live more, and create space for the things you love. Get new posts delivered right to your inbox:

Copyright © 2019 Joshua Becker · Design by Brian Gardner · Archives · Search