In a world driven by productivity hacks, diet trends, and mindfulness apps, it’s easy to overlook the enduring wisdom of practices that have been around for centuries. Yet three simple acts—fasting, prayer, and almsgiving—have long formed the backbone of personal renewal for over a billion people observing Lent each year. What’s remarkable is that their power goes beyond religious tradition. Science now backs what spirituality has always taught: these age-old habits are profoundly good for both body and mind.
And you don’t need to observe Lent, belong to any religion, or follow any specific spiritual path to benefit from them. These practices are universal in their effects, capable of cultivating health, resilience, and deep emotional satisfaction for anyone who engages with them intentionally.
1. Fasting: A Pause for the Body and Mind
Fasting may once have been considered solely a religious or cultural ritual, but today, it’s also a hot topic in scientific research. Intermittent fasting, in particular, is drawing attention for its impressive health benefits, especially when it comes to cognitive function and longevity.
A 2024 review highlighted that intermittent fasting could enhance memory and mental clarity in older adults, while a large study in Nigeria, involving 770 participants observing Ramadan, reported a noticeable drop in anxiety and depression. During the fasting period, participants actually experienced an increase in joy and interest in life—a stark contrast to before Ramadan.
Another compelling 2024 study went even further, suggesting that fasting may even help extend lifespan, adding longevity to its growing list of benefits.
But it’s not just about skipping meals. Fasting offers a moment to break free from habitual consumption and reengage with intention. It’s a way to reset not just physically, but mentally—to recognize hunger and satisfaction, not just in the stomach, but in life.
2. Prayer and Meditation: Nourishment for the Spirit
Whether whispered in solitude or spoken in unison in a sacred space, prayer and meditation are among the oldest practices of human civilization. And today, they’re more relevant than ever.
Spiritual practices like prayer have been linked to lower anxiety levels, stronger self-esteem, and a greater sense of connection—not just to a higher power, but to the people and world around us. In fact, a recent 2024 study published in the Journal of Religion and Health found that praying with others was significantly associated with better mental health and a more positive self-image.
Mindfulness meditation—its secular cousin—has been proven to reduce stress, ease depression, and elevate mood. Yet there’s growing evidence that spiritual meditation may offer even deeper benefits. In a study comparing spiritual and secular meditation, participants who focused on phrases like “God is love” experienced greater decreases in anxiety, improved mood, and even higher pain tolerance.
Another fascinating study involving migraine sufferers found that spiritual meditation led to more significant symptom relief than secular meditation alone.
In essence, whether you identify your practice as spiritual, religious, or purely meditative, what matters most is intentional presence—and the act of opening yourself to something larger than the self.
3. Almsgiving: The Science of Generosity
In a world that often measures success by what we accumulate, giving can feel counterintuitive. Yet the science is clear: giving feels good—and not just emotionally.
Almsgiving, or charitable giving, activates the reward centers of the brain, producing that feel-good chemical cocktail often called the “helper’s high.” People who give to others experience increased happiness, greater self-esteem, and even reduced symptoms of depression. Some studies have even shown that generosity can have physical effects, like lowering cholesterol.
Giving doesn’t have to mean writing a big check to a charity (though that’s great too). It can be as simple as offering your time, sharing your talents, or supporting someone in need with a warm meal or a listening ear.
Interestingly, research shows that people who spend money on others report being happier than those who spend money on themselves. And here’s the kicker: the joy of giving often encourages more generosity, creating a cycle of kindness that amplifies over time.
In positive psychology, generosity is categorized under the virtue of humanity, one of the 24 VIA character strengths. It’s this human connection—the act of showing up for others—that contributes most powerfully to our own sense of meaning and well-being.
Creating Intentional Habits That Last
While many people associate Lent with giving something up—chocolate, caffeine, social media—the deeper invitation might actually be to add something in. Add moments of silence and reflection. Add opportunities to give. Add space for self-discipline.
Fasting, prayer, and almsgiving aren’t just religious checkboxes. They’re positive psychological tools that, when practiced with intention, can reshape our inner worlds and strengthen our connections with others. They help us pause, reflect, and recalibrate our lives—not as an annual obligation, but as a sustainable path toward whole-person well-being.
You don’t need to wait for a season or a special occasion to start. Whether you begin with a single meal fast, five minutes of silence, or a small act of giving, each step brings you closer to a more vibrant, meaningful life.
So, what if instead of asking, What should I give up this year?—we asked: What can I practice more deeply to truly thrive?
