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Burnout is so real when it comes
to Ramadan. 

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We start the month with hopes, 
goals and a whole lot of 

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motivation. 
But by the middle that 

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motivation runs out and it 
becomes harder to stay on your 

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routines and be disciplined. 
This episode will serve as the 

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ultimate guide to help you fix 
that and stay disciplined all 

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throughout this next month. 
Assalam Alaikum is your host 

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Nosheen and welcome to Journey 
to Jannah, a podcast curated to 

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help you become your own dream 
girl. 

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On the 4th episode of the 
Ramadan series, we are going to 

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talk about how to stay 
disciplined throughout the whole

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month of Ramadan without getting
burnt out. 

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This is the month where Shaitaan
is locked up. 

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It should be easier than ever 
for us to be disciplined, for us

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to do Ibalda and worship Allah 
right? 

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But then we get to Ramadan and 
we realize, wait a minute, why 

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do I still have these moments 
where it's so hard to go to 

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Allah? 
We start the month off with high

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motivation. 
We're ready to conquer this 

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month. 
We have all of these goals and 

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plans. 
But then as the month goes on, 

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that motivation slowly goes 
away. 

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And that's when it becomes 
really hard. 

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That's where most people fail, 
because they fail to do one very

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important thing, and that is to 
utilize discipline. 

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This leads me to my main point, 
rely on discipline, not 

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motivation. 
So what's the difference between

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discipline and motivation? 
Motivation is that initial spark

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that you feel that you have that
starts your desire to do 

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something. 
It's the feeling that gets you 

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started. 
It's a feeling that we have, and

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it can fade away very quickly. 
Discipline, on the other hand, 

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is commitment to doing that 
something, whether you want to 

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or not. 
Long story short, motivation can

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only get you so far. 
The only way you're actually 

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going to succeed is through 
discipline. 

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If you're starting something and
you rely solely on motivation, 

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you're going to fail. 
You're going to stop doing 

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whatever it is that you started 
after that initial burst of 

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motivation eventually fades 
away. 

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Rely on discipline instead, 
because it isn't based on how 

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motivated you feel right now or 
if you want to do it or not. 

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You're going to get the work 
done regardless. 

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Motivation should be something 
that you use to push yourself 

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forward, but you should 
ultimately be relying on 

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discipline to actually follow 
through to stay committed and 

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achieve something. 
Discipline is essentially making

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a conscious decision to put 
aside what you want right now 

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and prioritize what you want in 
your future. 

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When you're disciplined and you 
stay on something for yourself 

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is one of the strongest forms of
self love that you can give 

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yourself. 
Look at discipline as loving 

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yourself enough to work through 
your current feelings so that 

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you can give yourself everything
you've ever wanted and deserve. 

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This relates to my second point,
which is realizing you're going 

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to have to choose between the 
pain of discipline or the pain 

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of regret. 
Choosing discipline requires 

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prioritizing your long term 
goals and well-being over 

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instant gratification. 
Choosing instant gratification 

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is so normalized nowadays that 
we don't even realize the issue 

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with it. 
We live in a world designed to 

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give us what we want right now, 
whether that's through fast 

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food, one click shopping, and 
less social media scrolling. 

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Everything is shaped to be 
readily available, which is 

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constantly triggering the 
dopamine roar system in our 

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brains. 
It's not healthy at all, and in 

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a way it's a trap that makes it 
so, so easy to fall into the 

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cycle of seeking only instant 
pleasure. 

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The issue with this is that 
focusing solely on instant 

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gratification stops us from 
achieving meaningful goals. 

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And if you're constantly looking
for the next quick thing to give

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you that dopamine rush, how will
you ever find the time to focus 

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and dedicate yourself to 
becoming self disciplined? 

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You can choose to say OK, I'm 
going to choose to not work for 

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this goal because I don't feel 
like it at the moment, but the 

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end result is going to be 
regret. 

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The time will pass regardless of
what you do. 

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You can either choose the pain 
of self-discipline and work 

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towards your goal or you can sit
on your phone all day scrolling 

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through TikTok. 
The day is still going to pass 

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and when you look back you're 
going to feel either happy that 

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you stayed disciplined or feel 
the pain of regret for not doing

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what you should have done for 
your future self. 

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Imagine looking back at the end 
of Ramadan and all you're doing 

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is wishing you actually put in 
the effort towards your goals. 

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That feeling is so much worse 
than the initial discomfort 

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you'll have of pushing yourself 
to be disciplined and through 

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your feelings of not having 
motivation. 

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I understand that feeling of not
wanting to do it right now, but 

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the point is to just get up and 
do it. 

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It's so much easier to 
procrastinate than to sit and 

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focus on something. 
You can choose to take a nap or 

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work hard 100%. 
I want to take a nap. 

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I'm tired and I'm fasting, so 
I'm also hungry. 

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But why would I do that at the 
expense of my future? 

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Why would I choose to eternally 
be in comfort when it's in the 

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uncomfortable that we grow and 
make progress? 

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Ramadan isn't an excuse to just 
lay in bed all day. 

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I know what my priorities are. 
I have them lined up and I will 

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put them first. 
Every single time. 

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I've already done so much that, 
looking back, I wish I had done 

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this differently, or I wish I 
had worked harder and put in 

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more effort, or I wish I had 
made a different choice. 

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Do you think I want that going 
forward and to keep on making 

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choices that I'm going to 
regret? 

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No, Nobody does. 
Nobody wants to look back at 

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themselves and feel regret for 
the things that they didn't do. 

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Your actions have consequences 
and you have power over both, So

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pick your hard. 
It's all in your hands. 

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A lot of the time people will 
start to feel scared or nervous 

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when they try to become 
disciplined and try to be more 

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productive throughout their day.
And this leads them to feeling 

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like they're incapable, like 
they can't do this, which causes

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them to then lose their 
motivation or their discipline. 

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But in reality, you can. 
You have the power. 

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You are 100% capable of doing 
this. 

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It's not that you can't do it, 
it's that you're uncomfortable. 

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That's where those feelings of 
fear and nervousness are coming 

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from, and that's completely 
normal when you're doing 

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something new, When you're going
out of your comfort zone and 

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trying to grow, being 
uncomfortable is a good thing. 

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Next, we're going to go over how
to actually build discipline. 

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Think about it this way. 
Building discipline is similar 

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to working on a specific muscle 
at the gym. 

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The more you work that muscle, 
the more you're going to be able

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to build it right. 
And what this takes is 

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consistent effort, and we can 
apply this to discipline. 

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It's also something you develop 
with consistent effort. 

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Consistency is key when it comes
to discipline, and this is point

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#3. 
Consistency is key. 

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By incorporating small, 
consistent actions into your 

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daily routine, you gradually 
strengthen your ability to 

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prioritize your goals. 
Embrace the small wins that you 

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have every single day. 
Celebrate the progress that 

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you've made so far, and don't be
discouraged by the setbacks that

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you will inevitably have. 
Stop focusing on the extremes. 

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Stop trying to seek perfection 
and everything that you do. 

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We're humans, we're going to 
make mistakes. 

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When you focus so much on doing 
something with perfection, what 

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usually happens as you keep up 
with it for a few days, maybe a 

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few weeks, but then you burn out
because of that pressure you're 

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putting on yourself. 
It can get really exhausting 

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after a while, and that fear of 
not doing everything to the tee 

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tends to delay doing it, which 
then leads to just not doing it 

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all together. 
So stop seeking perfection. 

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Instead of striving for an 
unrealistic ideal, focus on 

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making progress through 
consistency. 

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Even the smallest of consistent 
actions can lead to significant 

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progress over time. 1 technique 
you can use to help you stay 

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consistent is habit stacking. 
Let's say your goal is to pray 

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the Hudroth every single night. 
Look at a habit that you already

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have around this time. 
So here we could say brushing 

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your teeth and doing skin care 
before bed right Now stack your 

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new habit on top of that. 
So right after you brush your 

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teeth and do your skin care, 
pray the Hudroth. 

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This way you're using a habit 
that already exists as a 

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reminder and a trigger for the 
new one that you're trying to 

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implement. 
You can also use a tracker or a 

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checklist. 
You're able to see the progress 

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that you've made, and this also 
adds a little boost of 

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motivation which makes staying 
disciplined a little bit easier.

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Side note, I do have a free 
weekly habit tracker for Ramadan

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available on my website if you 
want to check that out. 

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The link will be in the 
description. 

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We all have setbacks and as I 
said, perfection isn't something

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we're striving for, it's 
progress and consistency. 

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Don't let just one bad moment 
ruin your entire day. 

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Just because you missed doing 
something or you weren't able to

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do something doesn't mean you 
should let your whole entire 

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rest of that day go to waste or 
not try again the next day. 

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I don't know about you, but I 
have this really bad habit where

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if one part of my day goes bad I
sort of self sabotage and waste 

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the whole rest of the day. 
And this usually comes from not 

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having productive mornings. 
Like if I wake up late or end up

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not having time to go to the 
gym. 

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I think what's the point And 
then the rest of the day is just

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as unproductive and wasted. 
This is something that I really 

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need to change, and one way I'm 
doing this is by using this 

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method I created called the five
frames method. 

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The idea for it stemmed from the
saying that we should plan our 

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day around our prayers, not our 
prayers around our day. 

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So I basically break down each 
day into five different frames, 

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and each frame is the time for 
one prayer. 

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The aim of this for me is so 
that I can reframe my day. 

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So instead of losing a whole day
after having just one bad 

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morning, I can still strive for 
success and progress throughout 

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the rest of it. 
Because now I'm looking at it 

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as, OK, I messed up one frame, 
but I still have four more that 

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I have the opportunity to 
succeed in, and it makes me feel

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a lot less bad about myself when
I do mess up because I have 

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something to fall back on. 
Another thing that I think is 

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also extremely important is 
having a baseline. 

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Basically the bare minimum that 
you expect from yourself. 

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Yes, we're building discipline 
and consistency is crucial, but 

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it's important to establish a 
realistic foundation from where 

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you're going to grow. 
A great way to do this is by 

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creating a list of non 
negotiables, which is exactly 

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what it sounds like, a list of 
things that you 100% must do in 

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your day-to-day life. 
And this will change as you 

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progress and grow. 
By setting your baseline, you 

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automatically take care of the 
most important goals for you. 

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And it makes sure that you're 
not scrambling to squeeze in 

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things like healthy meals, 
prayers, reading Quran because 

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you simply quote UN quote, don't
have time and also holds you 

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accountable when you're making 
your non negotiables think about

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all the different aspects of 
your life. 

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So physical health can include 
eight hours of sleep and your 

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Dean can include praying five 
times a day. 

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Again these are like bare 
minimum what you expect from 

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yourself on any given day. 
So these non negotiables are 

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going to look different for 
everyone. 

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So make sure they are realistic 
for you. 

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If you go ahead and plan 
unrealistically, it could lead 

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to burnout and that is the last 
thing that we want. 

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So make sure to plan for 
yourself properly. 

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And remember again, it's about 
progress and consistency. 

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I think this was too long ago, 
but I basically was going into 

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the month with lots of goals, 
lots of motivation. 

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The first few days were amazing.
I did everything I wanted to, 

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but after that first week I 
literally got so burnt out and 

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it was so hard to get back on 
track for the rest of that 

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Ramadan. 
Looking back, I realized it's 

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because I put way too much 
pressure on myself to do 

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everything. 
I didn't give myself any leeway,

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I was overloading myself with 
all these tasks and goals and I 

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wanted everything to be perfect.
What I should have done instead 

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is balance that out throughout 
the whole entire month and focus

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on, again, consistency and 
progress. 

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Let's just say you are currently
facing burnout. 

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How are we going to go about 
fixing that? 

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I'm going to give three steps. 
Step one, figure out what's 

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causing it. 
Where is the stress and anxiety 

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stemming from? 
You can write down your thoughts

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and feelings in a journal, which
can help you identify patterns 

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that you have in. 
Pun. 

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Point the root causes of your 
burnout. 

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Step #2 Find a form of emotional
release, whether that's going 

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for a walk outdoors after 
throwaway or sketching a in a 

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journal. 
Find something that you enjoy 

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and use it to unwind and 
destress. 

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It is also so important to 
increase activities that create 

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oxytocin, which is one of the 
three happy hormones. 

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Oxytocin also has been shown to 
decrease stress and anxiety. 

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A few ways to trigger the 
release of oxytocin is spending 

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time with pets, performing acts 
of kindness and spending quality

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time with people that you love. 
And then step three is getting a

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healthy amount of sleep during 
Ramadan. 

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It's very tempting to stay up 
late, whether that be to catch 

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up on work you miss during the 
day or to engage in night 

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prayers and read Quran. 
Yes, you're going to get a bit 

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less sleep during this month, 
but skimping completely on it 

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will leave you feeling so burnt 
out, so foggy, irritable and 

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just. 
It's going to be harder to 

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manage everything that you want 
to do. 

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You should be aiming for at 
least 7 to 8 hours of quality 

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sleep whenever that is possible.
You can also do this by taking 

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shorter power naps throughout 
the day to help you recharge and

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feel more refreshed if you 
weren't able to at night time 

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for whatever reason. 
That brings us to the end of 

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this episode. 
I hope you all take this 

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information and actually apply 
it to your life so that you can 

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make the most out of this 
following month. 

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Make sure to follow my Instagram
for daily motivation and to just

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see my life. 
I'll have a link to that in the 

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description. 
I'll also have a link to the 

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Journey to Jenna website. 
There are a few free resources 

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like a weekly planner and a 
habit tracker that you can 

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download and use with that 
Assalamualaikum and I'll see you

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in my next episode.