9 Things Athletes Can Give Up for Lent (and What to Replace Them With)
“What are you giving up for Lent?”
That was the question asked to me when I was new to the faith at 18 years old. I had no idea what Lent was or what I was supposed to give up. Maybe you’re like me at 18—unsure of what Lent is or why it matters. If so, let me share a brief history and some practical ways athletes can engage with it.
A Very Brief History of Lent
Beginning about six weeks before Easter, Lent is a season traditionally set aside for fasting, prayer, and reflection in preparation for celebrating the resurrection of Jesus Christ. It is one of the most enduring traditions in the Christian liturgical calendar, with some elements dating as far back as the second century. While Lent has been observed for centuries by Catholics, Orthodox Christians, Lutherans, Anglicans, Episcopalians, Methodists, and others, its practices have evolved over time.
Historians generally agree that the 40-day period before Easter became more formally recognized after the Council of Nicea in 325 AD. Early observances focused primarily on fasting, repentance, and spiritual preparation, particularly for those about to be baptized at Easter.
In The History of Lent, Father William Saunders notes that early church leaders did not always agree on the exact length of Lent, but they shared a common purpose: fasting as a way to prepare for and remember Jesus’ death and resurrection. Early Christians often gave up meals entirely as a spiritual discipline. Though challenging, this practice helped them refocus their hearts on Jesus.
While the ways people observe Lent have changed over time, its core purpose remains the same: to sacrifice something for Jesus in order to refocus on who He is and what He has done for you and the world.
Why Lent Matters to Athletes Today
For many athletes, especially those in season or training hard, fasting from food isn’t a wise option. But if you can’t fast from food, should you still observe Lent? If you can’t follow the “rules,” is it even worth doing?
1 Timothy 4:8 says, “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” This verse is an important reminder as we enter Lent. As an athlete, you sacrifice so much for your sport—and that’s good, because it has value. But spiritual training has value for everything. Lent is an opportunity to intentionally train spiritually for 40 days. Just as athletes need to break bad habits to improve performance, Lent helps Christians break sinful or distracting habits to grow spiritually.
More than that, Lent is a chance to intentionally create space for God. So many things compete for your attention—sports, social media, competition, relationships, NIL deals, just to name a few. In Mark 1:35, Jesus went to a solitary place to pray and meet with His Father. Lent is an invitation to do the same—to realign your priorities and make room for God.
Each year, the 40 days before Easter provide an opportunity to refocus, realign, and remember the God who created you, died for you, and desires a deep relationship with you. As Hebrews 12:11 reminds us, discipline isn’t easy, but it always produces lasting fruit.
Nine Things Athletes Can Fast For Lent
Lent isn’t just about giving something up—it’s about replacing it with something better. As an athlete, your time, energy, and focus are valuable. Instead of simply removing something, Lent is an opportunity to replace lesser things with habits that build you up spiritually, mentally, physically, and relationally.
1. Give Up Doomscrolling → Replace It with Reading a Book
What: Mindlessly scrolling through negative or overwhelming news, social media, or content can quickly consume hours of your day. It fills your mind with anxiety, comparison, and distraction, leaving little room for peace or growth.
Why the Replacement Is Better: Instead of passively consuming content that drains you, choose to read something that builds you up. A book—whether it’s Scripture, a devotional, or even a biography of a great athlete—can inspire, challenge, and help you grow mentally and spiritually. Books provide depth, focus, and wisdom, helping you break free from the short attention span that endless scrolling creates.
Scripture to Consider: Philippians 4:8 says, “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” Doomscrolling rarely leads us to these things, but intentional reading can. Over the next 40 days, choose to fill your mind with what is good with the expectation of meeting God in that space.
2. Turn Off Notifications → Replace It with Silence
What: Our phones constantly demand our attention with text messages, social media updates, emails, and alerts pulling us in a hundred different directions. These constant interruptions not only steal our focus but also make it difficult to be present with God and others.
Why the Replacement Is Better: Silence creates space to listen. When you turn off notifications, you regain control over your time and attention. Instead of reacting to every buzz and beep, you can focus on prayer, reflection, and meaningful conversations. Silence allows you to be present with God, with your teammates, and with your own thoughts. It trains you to be still, something our culture resists but desperately needs.
Scripture to Consider: Psalm 46:10 says, “Be still, and know that I am God.” If we are always reacting to noise, we struggle to hear God’s voice. Turning off notifications helps create a rhythm of stillness and presence in your day.
3. Uncontrolled Words → Replace It with Encouragement
What: In the heat of competition, frustration often leads to cussing or negative speech. Whether it’s directed at yourself, teammates, or officials, these words shape the way you think and act. Over time, this kind of speech fosters negativity, anger, and a lack of self-control.
Why the Replacement Is Better: Words have power. Instead of tearing down, choose to build up. Replacing cussing with encouragement changes the atmosphere around you. Encouraging words not only uplift teammates but also shape your mindset in a more positive way. Speaking life rather than frustration can be a game-changer in how you compete, lead, and grow.
Scripture to Consider: Ephesians 4:29 says, “Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.” Choosing controlled and purposeful encouragement over uncontrolled words and negativity reflects Christ and makes you a welcoming person for those who will see Jesus through your difference.
4. Eating a Meal by Yourself → Replace It with a Meal with Someone You Don’t Know
What: It’s easy to get into a habit of eating meals alone—whether it’s grabbing food on the go, eating in front of a screen, or sticking to the same circle of friends. While there’s nothing wrong with eating alone sometimes, doing it regularly can lead to isolation and missed opportunities to build meaningful relationships.
Why the Replacement Is Better: Sharing a meal with someone you don’t know—whether it’s a teammate, classmate, or even a stranger—creates connection and builds community. It opens the door for new friendships, deeper conversations, and opportunities to reflect Christ’s love to others. Jesus often used meals as a way to connect with people, to teach, and to invite others into His kingdom. When you share a meal with someone new, you step into that same practice of hospitality and love.
Scripture to Consider: Hebrews 13:2 says, “Do not forget to show hospitality to strangers, for by so doing some people have shown hospitality to angels without knowing it.” Meals are powerful moments of connection. Use them to bless and be blessed during the Lenten season.
5. Consumerism → Replace It with Generosity
What: Athletes are often bombarded with advertisements for the latest gear, clothing, or technology that promises to enhance performance or status. The temptation to always want more (more shoes, more gear, more stuff) can make you lose sight of what really matters. Consumerism creates a mindset of scarcity, where you feel like you never have enough.
Why the Replacement Is Better: Instead of focusing on acquiring more, choose to practice generosity. Give away something valuable—money, time, or possessions—to bless someone else. Generosity shifts your perspective from what do I need? to how can I serve? It breaks the hold that materialism has on your heart and helps you trust that God will provide everything you truly need.
Scripture to Consider: 1 Timothy 6:17-18 says, “Command those who are rich in this present world not to be arrogant nor to put their hope in wealth, which is so uncertain, but to put their hope in God, who richly provides us with everything for our enjoyment. Command them to do good, to be rich in good deeds, and to be generous and willing to share.” Generosity is the antidote to consumerism, training your heart to trust in God’s provision not only during Lent but for the rest of your life.
6. Complaining → Replace It with Gratitude
What: Sports bring challenges—bad calls, tough losses, injuries, and frustrating teammates or coaches. It’s easy to fall into the habit of complaining, even about small things like practice schedules or weather conditions. But complaining shifts focus away from what is good and traps you in a negative mindset.
Why the Replacement Is Better: Replacing complaints with gratitude reshapes your outlook. Gratitude helps you see the bigger picture—it reminds you of the opportunity to play, the teammates around you, and the ways God is at work in your life. It also sets you apart as a leader. When others complain, choosing to be grateful creates a powerful testimony of faith and perspective.
Scripture to Consider: 1 Thessalonians 5:16-18 says, “Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” Choosing gratitude, even in difficulty, is a way to trust God and stay focused on what truly matters.
7. Self-Reliance → Replace It with Dependence on God
What: Athletes are often taught to push through pain, solve problems on their own, and rely on their own strength. While discipline and hard work are important, self-reliance can turn into pride, leading you to believe you don’t need God. Trying to carry everything on your own eventually leads to burnout, stress, and frustration.
Why the Replacement Is Better: Depending on God doesn’t mean you stop working hard—it means you acknowledge that your strength comes from Him. It means surrendering your worries, challenges, and even your performance to God, trusting that He is in control. When you shift from self-reliance to dependence on God, you experience true peace and confidence, knowing that your worth isn’t based on your performance but on who He is.
Scripture to Consider: Proverbs 3:5-6 says, “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” Relying on God leads to greater strength, wisdom, and peace than relying on yourself ever could. What could it look like for the next 40 days to depend on God through intentional prayer everyday?
8. Rushing Through Life → Replace It with Intentional Rest
What: As an athlete, your schedule is packed—practices, games, workouts, classes, meetings, and social commitments. It’s easy to fall into a mindset where busyness becomes the norm, and slowing down feels unproductive or even lazy. But constantly rushing through life leaves little room for reflection, joy, or spiritual growth.
Why the Replacement Is Better: Intentional rest is not about being lazy; it’s about creating space for renewal. When you slow down, you gain clarity, strength, and a greater awareness of God’s presence. Rest allows you to be more present in relationships, more focused in competition, and more attuned to what God is doing in your life. Even Jesus took time to rest, showing us that it is not only necessary but good.
Scripture to Consider: Matthew 11:28-29 says, “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls.” Rest is a gift from God, not something to feel guilty about. This Lenten season, intentionally find time to rest.
9. Playing It Safe → Replace It with Taking Faith-Filled Risks
What: It’s natural to want to stay within your comfort zone—to avoid situations that feel intimidating or that require vulnerability. Whether it’s sharing your faith, stepping into leadership, or trying something new, fear of failure or rejection can hold you back from growth.
Why the Replacement Is Better: Taking faith-filled risks stretches you spiritually, emotionally, and even physically. When you trust God and step out in faith—whether that means speaking up, praying with a teammate, or making a difficult but right decision—you grow in confidence and deepen your relationship with Him. Living boldly for Christ may not always be easy, but it leads to a life of purpose, impact, and deeper trust in God’s faithfulness.
Scripture to Consider: Joshua 1:9 says, “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.” Faith requires courage so during Lent grow in courage by stepping out in faith.
As you step into Lent, remember that this season is not just about what you give up or what you do—it’s about who you are becoming in Christ. The goal isn’t to check a religious box or prove your discipline; it’s to create space to be with God, to hear His voice more clearly, and to realign your heart with His. Just as training strengthens your body, Lent is an opportunity to strengthen your faith by drawing nearer to the One who gives true life. As you enter these 40 days, focus less on doing and more on being—being present with God, being shaped by His Word, and being transformed by His love.
