10 Soul-Centered Things to Give Up for Lent (That Aren't Food)

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When Lent comes around each year, we often think of fasting as a way of growing spiritually and preparing for Easter. In the Bible, fasting is a way of humbling ourselves before God, sharpening our spiritual focus, and creating space to hear his voice more clearly. Jesus himself fasted for 40 days in the desert wilderness as he prepared for ministry and overcame temptations to sin, reminding us that spiritual strength grows when we learn to rely on God rather than our earthly comforts.

When we fast for Lent, it’s popular to choose to give up a particular comfort food (like chocolate or potato chips). But it can be helpful to go beyond just giving up food to giving up an entire unhealthy habit for Lent so we can replace it with a new, healthy habit that will lead to lasting positive change in our lives. At its heart, fasting is about reordering what we love. Fasting helps us break free of any behavior that’s controlling us and devote ourselves more to God. The act of fasting humbles us, reminds us of our limits, and draws us back into prayer with God.

Lent gives us a season to focus on the positive changes we sense God leading us to make in our lives, with his help. When we give up an unhealthy habit and replace it with a healthy habit during Lent, we can experience significant renewal and revival. That will prepare us to celebrate Easter while enjoying stronger relationships with God. Here are 10 soul-centered ideas for what to give up for Lent (that isn’t food). Each one targets a common but unhealthy habit and invites God to help us build something better in its place.

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1. Give up constant distraction.

Distraction is one of the most spiritually numbing habits of our time. We rarely sit in silence anymore. Phones, screens, and constant background noise fill every spare moment, leaving little space for reflection or prayer. While electronics aren’t sinful, they can quietly train us to avoid stillness – and stillness is often where God speaks. God’s invitation is simple but challenging: “Be still, and know that I am God” (Psalm 46:10). Stillness requires intention. It means resisting the urge to immediately reach for stimulation and learning to tolerate quiet without filling it.

During Lent, we can consider fasting from unnecessary distractions, especially those that fragment our attention. We might put our phones away during prayer times, turn off notifications on our devices, or choose specific times to completely unplug so we can pay full attention to a real-life activity, such as spending time in nature to learn more about God there. At first, this may feel uncomfortable. But the more we practice being still, the more we can start to notice God’s presence with us and experience peace and joy as a result of connecting with God. 

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2. Give up negative self-talk.

Sometimes we don’t talk to ourselves in our minds the way God wants us to do so. We can carry on negative self-talk instead of thinking about ourselves positively, as God sees us. If we have an unhealthy habit of negative self-talk, we’ll replay our mistakes, magnify our weaknesses, and measure ourselves harshly. But God wants us to love ourselves as he loves us. Psalm 34:5 tells us that focusing on God helps us break free of shame: “Those who look to him are radiant; their faces are never covered with shame.” In Christ, we’re forgiven, beloved, and being transformed – not condemned.

Giving up negative self-talk during Lent begins by paying attention to how we speak to ourselves, especially when we fail or feel inadequate. When those thoughts surface, we can ask whether they reflect God’s truth or just old patterns of fear. Replacing lies with biblical truth is a powerful way to retrain our minds. Romans 8:1 assures us: “There is now no condemnation for those who are in Christ Jesus.” Over time, fasting from self-criticism makes room for us to embrace God’s grace in fresh ways and learn how to see ourselves accurately – the way our Creator sees us.

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3. Give up rushing through life.

Busyness can make us feel important, but constant rushing leaves little room for us to connect well with God. Jesus set a strong example for us of the importance of rest. Even though Jesus was surrounded by urgent needs, he regularly rested in order to spend time with God. Mark 1:35 tells us that Jesus rose early to spend time alone with God: “Very early in the morning, while it was still dark, Jesus got up, left the house and went off to a solitary place, where he prayed.” Jesus’ example reminds us that we need to stop rushing and slow down enough to give our full attention to our relationships with God.

We can give up rushing by simplifying our schedules so we’re doing fewer activities (only those that are truly important and that we truly enjoy), allowing well-being breaks between our activities, and resisting the urge to hurry through conversations and tasks day by day. Slowing down helps us become more attentive to God and other people, which will help us experience the blessing of more love in our lives.

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4. Give up holding grudges.

Unforgiveness poisons our souls with bitterness. It keeps old wounds open and often harms us more than the person who hurt us. While forgiveness is rarely easy, the Bible teaches that forgiving people who have hurt us is something we must do, with God’s help, to be spiritually free. Colossians 3:13 encourages us to: “Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.” God’s forgiveness of us becomes the foundation for our forgiveness of others.

Giving up grudges during Lent doesn’t mean denying our pain or pretending that our trust is restored instantly. It just means choosing to release bitterness and trusting God to bring justice to unjust situations. Romans 12:19 reminds us that vengeance belongs to the Lord. This fast may challenge us to repeatedly pray, reflect, and surrender as God helps us let go of grudges and move forward. Over time, the forgiveness process will soften our hearts and create space for us to heal and experience peace. 

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5. Give up trying to control.

While it’s important to be responsible, trying to control situations in our lives is spiritually dangerous because it makes it hard for us to trust in God (the One who’s really in control). Proverbs 3:5-6 encourages us to: “Trust in the Lord with all your heart and lean not on your own understanding” (Proverbs 3:5-6). We can fast from trying to control our lives by practicing surrender, especially in situations where we’re especially concerned about the uncertainty we face.

During Lent, we can notice when we start worrying about a situation, and then immediately turn our worries into prayers by surrendering those concerns to God and praying for his best to happen. It can be challenging to practice surrender, but the more we fast from trying to control the outcomes of situations we face, the more we can enjoy peace and discover God’s faithfulness as he answers our prayers.

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6. Give up gossip and unnecessary criticism.

We may not think we gossip about people, but we need to be careful, because we can end up gossiping if we talk about others without boundaries that protect their privacy while we’re expressing concern for them or venting about them to relieve stress. Proverbs 16:28 warns about the destructive power of gossiping: “A gossip separates close friends” (Proverbs 16:28), and careless words can erode trust and unity in relationships. During Lent, we can examine not just what we say, but why we say it. Are we speaking to feel included, superior, or entertained? Or are our words shaped by love and truth?

Ephesians 4:29 gives us a helpful filter: “Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up.” We don’t need to avoid difficult conversations. But we should exercise discernment when we talk about other people. As we fast from gossip, we can practice replacing it with prayer. When we’re tempted to criticize someone, we can pause and pray for that person instead. This will help us change both our words and our hearts for the better. 

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7. Give up comparison.

Comparison pulls our attention away from God’s work in our own lives and puts it on what others appear to have or achieve. In this digital age, we can often compare ourselves to what other people are posting on social media about their lives, and feel discouraged about our own lives as a result. But Galatians 6:4-5 reminds us that comparison is neither necessary nor helpful: “Each one should test their own actions. Then they can take pride in themselves alone, without comparing themselves to someone else, for each one should carry their own load.” God’s calling is personal, and faithfulness looks different in every person’s life.

We can give up comparison during Lent by limiting social media, changing how we consume content, or practicing gratitude for our own lives every day. When we catch ourselves starting to compare our lives with someone else’s life, we can thank God for one specific gift he has given us, and that will reorient our focus. As we fast from comparison, we can discover greater freedom to celebrate others without resentment, and to embrace our own journeys with contentment.

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8. Give up complaining.

Complaining can seem like harmless honesty, but when it becomes a habit, it damages our perspective and relationships. The Bible often warns against grumbling, especially because it reflects a lack of trust in God’s provision. Philippians 2:14 urges us to: “Do everything without grumbling or arguing,”. We can do so when we choose to express gratitude even in difficult situations.

During Lent, we can pay attention to how often complaints come up in our thoughts and conversations. When they do, we can name something we’re thankful for instead. Over time, we’ll train ourselves to notice God’s many blessings instead of focusing only on our frustrations. The attitude of gratitude we can develop when we do so will inspire us every day, during Lent and beyond. 

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9. Give up entertainment as escape.

Entertainment can refresh us, but it can also become a way for us to avoid discomfort, boredom, or emotional pain. When every quiet moment is filled with entertainment, we miss valuable opportunities to communicate with God. Ecclesiastes 3:1 reminds us that there is “a time for everything.”

Lent can be a great time to reduce entertainment and take a look at what lies beneath the surface of our lives. Instead of automatically turning to a screen, we can try sitting quietly, journaling, or praying and meditating. Our goal is to invite God into the uncomfortable places in our lives, rather than escaping them. This fast creates space for us to experience the healing we need from God. 

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10. Give up neglecting prayer.

Lent gives us a valuable opportunity to build stronger prayer lives. The Bible urges us in 1 Thessalonians 5:17 to “pray continually,” and we can do so by praying about everything that enters our minds each day, and by praying with freedom in whichever ways work best for us to do so. We can carry a continuous mindset of prayer and just check in with God regularly and naturally – just like updating a close friend. We don’t need to worry about saying lengthy or eloquent prayers. All we need to do is communicate with God on a regular basis, however we can. The more we stop neglecting prayer and just go ahead and pray however we can day by day, the more aware we can become of God’s presence with us.

In conclusion, Lent is a wonderful opportunity to grow spiritually by opening ourselves up to God’s powerful transforming work. When we give up an unhealthy habit for Lent, we create space in our lives for God to help us replace it with a new, healthy habit that can bless us long after Lent ends. Easter reminds us that resurrection follows surrender. As we walk through the 40 days of Lent, God will meet us in the fasting process of letting go, and lead us into a future full of hope!

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