In a season when your friends and mentors might be giving things up for Lent, it can feel intimidating to find the “right” thing for you to fast from.
I’ve had years when I felt clearly called to give something up, and others when, honestly, my fast was more of a glorified diet. But over time, I’ve learned that my heart posture matters more than what I actually give up for Lent. So let’s talk about that, and also explore a few ideas for practical things you might fast from during this season.
Why Give Up Something for Lent?
When we give up something for Lent, our focus should be on our relationship with God. It’s not about proving your faith to God or others, starting a new diet, or punishing yourself for habits you wish you could quit. Lent isn’t about doing more for God, but about slowing down enough to be reoriented toward Jesus before Easter arrives.
You can also find guidance on how to fast in Matthew 6, where Jesus says:
“And when you fast, don’t make it obvious, as the hypocrites do, for they try to look miserable and disheveled so people will admire them for their fasting. I tell you the truth, that is the only reward they will ever get. But when you fast, comb your hair and wash your face. Then no one will notice that you are fasting, except your Father, who knows what you do in private. And your Father, who sees everything, will reward you.” Matthew 6:16-18 NLT
Fasting creates space for God by removing distractions and giving us more time for things like reading the Bible, talking with God through prayer, and practicing silence and solitude. It can also be used to temporarily say “no” to comfortable habits or treats in order to build anticipation for Easter, when many people break their fast from these things. This can be a practical way to tangibly experience the goodness of the empty tomb.
How to Choose What to Give Up for Lent
As you consider things to give up for Lent, spend time reflecting on your day-to-day life. You might spend time reflecting on the questions below and talking about them with God through prayer.
- What habits in my life take up too much time by distracting me, numbing me, or keeping me from the things that matter most?
- What comforts do I reach for when life feels challenging or stressful?
- When do I choose comfort or convenience over the presence of God?
- What could I give up that would create more space for prayer and time with God?
What you choose to give up matters less than your heart posture through your fast.
Remember, what you choose to give up matters less than your heart posture through your fast. What you give up should feel like a sacrifice based on conviction—but don’t overcomplicate it. If nothing becomes immediately obvious, choose somewhere to start and know you can be flexible with yourself as your fast continues.
5 Practical Things to Give Up for Lent
Lent isn’t about doing more for God but about slowing down enough to be reoriented toward Jesus before Easter arrives. So as you consider what you’ll practically give up for Lent, think about areas of your life that need to be reoriented toward Him.
1. Food and Drink
Fasting from food and drink doesn’t mean that you fully give up on eating during Lent. Instead, you might choose to give up a certain type of food, skip certain meals, or follow a more specific guideline, like the Daniel Fast. It could also include abstaining from alcohol, fast food, red meat, coffee, or soda, or giving up sugar and sweets.
This creates just enough discomfort to remind you to check in with God. Depending on what you fast from, it can also build anticipation for what you’ll get to experience again after this temporary break, when Easter arrives.
2. Technology and Media
Another option is to give up technology or media, including streaming services, social media, gaming, or devices like a phone, tablet, or video game console. Many of us spend more hours watching shows and movies or playing games than we would care to admit.
By fasting from technology, media, or excessive phone use, you’re giving yourself more time to connect with God and others in a meaningful and intentional way.
3. Comfort and Convenience
We all have something we reach for when we’re looking for comfort or convenience. It might be scrolling social media, stopping at the drive-through for dinner, or even hitting the snooze button a dozen times before getting out of bed in the morning. The Bible reminds us in Scriptures like Psalm 119:76, 2 Thessalonians 2:16-17, and 2 Corinthians 1:3 that God is our ultimate source of comfort.
When we give up something that makes our lives more comfortable and convenient, it allows us to shift our perspective to our heavenly Father. So pick something that pushes you outside your comfort zone.
4. Spending and Money
Money is a great tool that helps us get the things we need, but sometimes we overspend. We can be too heavily influenced by social media, or impulse-shop for things we don’t actually need. Much like the other four categories, this one can look different for every person. During Lent, you might choose to fast from purchasing things you don’t need or from a specific thing you typically spend money on, like eating out.
By fasting from excessive spending or purchases for leisure, we remind ourselves that God is our ultimate provider.
5. Attitude
In Galatians 5, we read that the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. But if we’re honest, many of us struggle to experience this fruit in our daily lives. Fasting from a negative, worried, or pessimistic attitude can help us to experience this “fruit” more regularly.
Practically, this might look like choosing to believe the best about others, avoiding or limiting exposure to news headlines, or deciding not to tell that bad driver they’re number one (if you know what I mean).
To fast from a bad attitude, you’ll want to find ways to regularly renew your mind, take your thoughts captive, and think about the things of God.
Lent Fasting Ideas for Kids and Teens
Lent is a great opportunity to share about fasting with your whole family. You might agree to give up something together like sweets, TV time, or eating out. As you talk about fasting with your kids, remember to keep their health in mind.
For younger kids, you might start your conversation by watching this short video from LifeKids to understand why we celebrate Jesus at Easter. For older kids and teens, you might watch this video about how fasting can help us grow closer to God.
Here are a few other ideas for what kids and teens might choose to fast from during Lent:
- Video games
- A favorite snack or treat
- Secular music
- YouTube, TikTok, or other media
- Sleeping in on the weekend
What If You Forget or Struggle?
Fasting is about your heart posture, which means the goal is to grow closer to God, not just to give something up. As you go about your Lenten fast, you might have moments when you forget, struggle, or want to give up. These are all normal experiences. You’re not a bad person if you slip up—you’re human. Instead of letting shame or guilt fill your mind, let it be an opportunity to turn to God.
You can tell Him how you’re struggling and ask Him for strength to continue with focus, discipline, and self-control.
How This Leads to Easter
My favorite thing about fasting during Lent is that I’m constantly reminded of the goodness of our God. When I choose temporary discomfort, I feel more connected to the weight of the sacrifice Jesus made for me, all while acknowledging that my own sacrifice can’t even come close to what He’s chosen to do for us.
As you decide what you’ll give up for Lent, remember that the focus is less on what you’re “giving up” for God and more on how this discomfort or sacrifice can be a reminder to engage with Him throughout your day.
Fasting during Lent recenters our hearts on the renewal and hope we receive through the life, death, and resurrection of Jesus. That’s what we celebrate at Easter.