Exodus 90 is a 90-day Catholic spiritual exercise for men aimed at building freedom through prayer, asceticism, and fraternity. Its disciplines are intentionally challenging and countercultural, modeled loosely after the practices of the early Desert Fathers.
Below is the standard list of Exodus 90 disciplines divided into the three pillars.
🕊️ 1. Prayer Disciplines
- Daily silent prayer (minimum 20 minutes)
Usually contemplative prayer, Lectio Divina, or meditation on Scripture. - Nightly examination of conscience
- Regular spiritual reading (Scripture + assigned Exodus readings)
- Participation in the Sacraments whenever possible (Mass, Confession, Holy Hours)
✝️ 2. Asceticism (Self-Denial) Disciplines
These are the most recognizable features of Exodus 90:
Physical / Lifestyle
- Take only cold showers
- No alcohol
- No desserts or sweets
- No snacking between meals
- No eating out (unless necessary)
- No soda or sweetened drinks; only water (and coffee/tea without additives)
- No unnecessary material purchases
Technology / Entertainment
- No TV, movies, video games
- No recreational internet use
- No social media
- Use the phone only for essential communication
- Listen only to music that lifts the soul to God
Discipline of the Body
- Regular intense exercise (at least 3 days per week)
- Get 7+ hours of sleep
- Fast on Wednesdays and Fridays
(typically one full meal + two smaller meals)
🤝 3. Fraternity Disciplines
- Join a small fraternity group (usually 4–7 men)
- Weekly fraternity meetings following the Exodus structure
- Daily check-ins (anchor partner) for accountability
- Confidentiality and mutual support
Optional / Encouraged
Some groups add:
- Increased charity or service
- Acts of penance on Fridays
- More frequent Eucharistic Adoration
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