The specific practice of abstinence from meat on Fridays is no longer binding, except Fridays in Lent (and Ash Wednesday), plus fasting (Ash Wednesday and Good Friday). However,
ALL CATHOLICS are encouraged to abstain from meat on every Friday, or they should substitute some other equivalent practice. “Many Catholics don’t realize that Church still recommends abstinence on all Fridays of the year, not just during Lent. In fact, if we don’t abstain from meat on non-Lenten Fridays, we’re required to substitute some other form of penance.” There are sites that summarize the
Fasting Rules.
However, Adoration is more a devotion than a penance, so it would probably not be an equivalent. Prayer is not really a penance, and should not be seen as a penance.
You might consider such things as not watching television, not drinking alcohol, or giving up some other legitimate good.