Why You Should Start Monday and Thursday Fasting

Fasting on Mondays and Thursdays is a beloved Sunnah practice in Islam, offering both spiritual rewards and remarkable health benefits. By observing this fast, you not only strengthen your faith and deepen your connection with Allah but also nurture your body and mind. Simple yet meaningful, this practice can transform your life in profound ways.

Here’s a complete guide, including the intention, steps, supplication for breaking the fast, and the benefits you can gain.

The Intention for Monday and Thursday Fasting

In fasting, the intention is of utmost importance. Unlike obligatory fasting such as during Ramadan, the intention for the voluntary Monday and Thursday fast can be made in the morning, as long as no actions nullifying the fast have been performed. This intention can be made in the heart or verbalized to strengthen commitment.

Intention Prayer for Monday Fasting

نَوَيْتُ صَوْمَ يَوْمِ ٱلِٕثْنَيْنِ سُنَّةً لِلّٰهِ تَعَالَى

Nawaitu shauma yaumal itsnaini sunnatan lillaahi ta’aalaa.
Meaning: "I intend to fast on Monday as a sunnah for Allah Ta’ala."

Intention Prayer for Thursday Fasting:

نَوَيْتُ صَوْمَ يَوْمِ ٱلْخَمِيْسِ سُنَّةً لِلّٰهِ تَعَالَى

Nawaitu shauma yaumal khomiisi sunnatan lillaahi ta’aalaa.
Meaning: "I intend to fast on Thursday as a sunnah for Allah Ta’ala."

How to Observe Monday and Thursday Fasting

The process of fasting on these days is similar to other types of fasting. However, there are a few specific points to ensure this worship is performed properly:

Sincere Intention:
Perform the fast with the pure intention of seeking Allah’s pleasure, not for other motives. The intention can be made either the night before or in the morning before midday.
Eating Suhoor (Pre-Dawn Meal):
Even for voluntary fasting, eating suhoor is highly recommended, as it is a source of blessings and provides energy for the day.
Refraining from Nullifiers of Fasting:
As with obligatory fasting, one must abstain from eating, drinking, and any actions that nullify the fast from dawn until sunset.
Guarding Behavior and Speech:
Fasting is not only about refraining from food and drink but also about controlling one’s words, actions, and thoughts. Avoid gossip, harsh language, or behavior that might diminish the rewards of fasting.
Breaking the Fast with Dates or Water:
At sunset, it is sunnah to break the fast with dates or water before consuming other food. This practice follows the Prophet’s tradition and brings blessings to the act of breaking the fast.

Supplication for Breaking the Fast

When it is time to break the fast at Maghrib, recite this supplication:

اَللّٰهُمَّ لَكَ صُمْتُ وَبِكَ آمَنْتُ وَعَلَيْكَ تَوَكَّلْتُ وَعَلٰى رِزْقِكَ اَفْطَرْتُ

Allahumma laka shumtu wa bika aamantu wa ‘alayka tawakkaltu wa ‘ala rizqika afthartu.
Meaning: "O Allah, for You I have fasted, in You I believe, in You I place my trust, and with Your provision, I break my fast."

Reciting this prayer expresses gratitude to Allah for the strength and opportunity to complete the fast. It also serves as a reminder of the blessings in the sustenance provided.

Virtues and Benefits of Monday and Thursday Fasting

Observing Monday and Thursday fasts not only earns the reward of voluntary worship but also provides numerous benefits, such as:

Forgiveness of Minor Sins:
Several hadiths mention that voluntary fasts, including these, can help wipe away minor sins for those who fast sincerely.
Multiplied Rewards:
Voluntary fasting earns additional rewards, particularly since Mondays and Thursdays are days when deeds are presented to Allah.
Following the Sunnah:
Fasting on these days is a way to emulate the Prophet’s practice, bringing one closer to Allah and attaining blessings.
Self-Discipline:
Regularly fasting on these days instills discipline, strengthens self-control, and builds a commitment to beneficial acts of worship.
Health Benefits:
Research suggests that intermittent fasting, like Monday and Thursday fasting, aids metabolism, reduces disease risk, and supports digestive and heart health.

Tips to Stay Consistent

To make Monday and Thursday fasting a regular habit, consider the following tips:

Set Clear Intentions and Goals:
Having a strong purpose helps maintain consistency.
Prepare a Nutritious Suhoor:
Choose wholesome meals to sustain your energy throughout the day.
Break the Fast Moderately:
Avoid overeating when breaking your fast to ease the transition.
Use Reminders:
Set reminders on your calendar or worship apps to stay on track.

Fasting on Mondays and Thursdays is a simple yet profound act of worship. It not only brings spiritual rewards but also fosters discipline and improves health. By observing these fasts, we draw closer to Allah while following the exemplary practices of the Prophet (peace be upon him). May this guide inspire you to embark on the journey of Monday and Thursday fasting and reap its abundant blessings in your life.