The traditional practices of Lent are drawn from Matthew 6: prayer, fasting, and almsgiving. Jesus warns about doing these for the wrong reason, but gives this instruction assuming that his disciples will be practicing these three exercises! I think they work together to complement each other and allow Lent to truly renew us.
Prayer simply refers to conversation with God. It has times when it is done in common (for us, especially Mass or the other sacrament), and also in the silence of our hearts. We should have a plan for both. Furthermore, I think adult prayer needs to include some time of reflection/meditation. Spiritual reading (Scripture, a saint, etc) or devotions (eg the Rosary or Stations of the Cross) can help with this. If you are feeling discouraged at prayer I encourage you to seek out someone’s advice. I think we can expect the depth of our conversion to God to match the depth of our prayer!
Fasting means deliberately setting something aside, especially food. The Church gives the simple direction of fasting on Ash Wednesday and Good Friday, along with abstaining from meat on each Friday. We can fast in other ways by setting aside other things (I think “screen time” is a good candidate here) and seeking a more simple life. I think a good practice is to always fast for a purpose. For example, Pope Francis has asked that our sacrifice on the Friday of the first full week of Lent be offered for peace in the many ongoing conflicts throughout the world, particularly those in the Democratic Republic of the Congo and South Sudan. When we feel the absence of the thing we are fasting from we can be reminded to pray for this intention.
Almsgiving refers directly to giving money to the poor, but in general can include any of the works of mercy. The “great commandment” includes both love of God and love of neighbor, and so naturally I think both need to be included in a well-planned Lent. It is easy to focus primarily on ourselves even in our spiritual life. One way to approach this is to look for opportunities in the week ahead on Sunday (or even in the day ahead during the morning), and set some small resolution.
Finally, I want to mention a couple of things that I think can help with Lenten goals in general. First, if we can set resolutions as part of a group of family/friends I think that helps us to persevere. Second, I think we should check-up with ourselves occasionally and reformat goals if need be so that a bad stretch doesn’t de-rail us completely. The goal is to invite God into our lives in a transformative way, and to work with His grace to bear good fruit. God bless!