The holidays are just around the corner, and for many, that means an onslaught of tempting foods, busy schedules, travel stress, and emotional triggers. Every year, we know it’s coming, yet every year it feels like we’re caught off guard by the challenge. So, why is it that we continue to repeat unhealthy habits during this time? Why do we struggle with balance when we know exactly what’s ahead?
The truth is: the holidays don’t have to derail your health and wellness goals. In fact, they can be a great opportunity to practice maintaining where you are rather than expecting perfection. The ability to stay consistent, even during challenging times, is one of the most underrated and powerful aspects of long-term health and wellness.
The holidays aren’t a surprise; they happen every year. We know they come with their own unique stressors, distractions, and temptations. Yet, somehow, many of us fall into the same patterns year after year. So why do we keep repeating bad habits when we know what’s coming?
- Emotional Triggers & Comfort: The holidays often bring up emotional triggers—stress, nostalgia, anxiety, or the pressure to be “perfect.” Many of us turn to food or unhealthy habits as a form of comfort, even when we know it’s not in line with our wellness goals.
- The All-or-Nothing Mindset: There’s often a belief that if we can’t be perfect, we might as well indulge in everything. This mindset can lead to binge eating, skipped workouts, or neglecting self-care, because we feel like we’ve already “ruined” it. But the truth is, the holidays are not an all-or-nothing game.
- Social Pressures & FOMO (Fear of Missing Out): Holiday parties, family gatherings, and social events can create a lot of pressure to indulge, even if it’s not aligned with your goals. You might feel like you have to eat the foods everyone else is enjoying, or drink more than you’d like because “it’s the holidays.”
- Lack of Planning or Structure: Without a clear plan in place, it’s easy to let the chaos of the holidays dictate your choices. If you’re not intentional about maintaining your habits, it can feel like you’re constantly playing catch-up.
Instead of focusing on perfection this holiday season, the key is to focus on maintaining where you are. You don’t have to make drastic changes, and you don’t need to “reset” come January 1st. Simply staying consistent with your habits, even in small ways, will set you up for success and prevent the all-too-common holiday slip-up that leads to frustration and guilt.
- Sustainability over Perfection: The most effective health and wellness habits are the ones you can sustain long-term. Perfection is an illusion. Progress happens when you stay committed to consistency, not when you expect every day to be flawless.
- Preventing Backsliding: It’s easy to let the holiday season completely derail you. But if you focus on maintaining your current habits, even if it’s just in small ways, you’ll avoid feeling like you need to “start over” after the holidays are over. The goal is to stay on track, not to be perfect.
- Mental and Emotional Resilience: The holidays can be emotionally challenging. By continuing to take care of yourself, you build mental resilience. You show yourself that you are capable of handling temptation, stress, and chaos without sacrificing your well-being.
- Small Wins Matter: Even small victories during the holidays—whether it’s sticking to your exercise routine, making healthier food choices, or taking time for self-care—add up. These wins might feel small in the moment, but over time, they lead to significant, lasting results.
How can we set ourselves up for success during this time?
- Set Realistic Expectations: The holidays will inevitably involve some indulgence and some disruptions to your regular routine. That’s okay. Acknowledge that the goal is to maintain where you are, not to achieve perfection. This mindset shift will reduce stress and help you make more balanced choices.
- Plan Ahead: Planning is key. Make a simple action plan for how you’ll navigate the holidays. Will you schedule workouts in advance? Can you bring a healthy dish to family gatherings? Will you allow yourself a few indulgences but set limits? Having a plan gives you structure and makes it easier to stick to your habits when things get busy.
- Focus on Non-Food Related Traditions: Holidays often center around food, but there are so many other ways to connect with loved ones and enjoy the season. Focus on non-food-related activities like walking, ice skating, playing games, or simply being present with family and friends.
- Incorporate Movement Every Day: Even if you can’t stick to your usual workout routine, try to move every day. Take a walk after meals, do a quick bodyweight workout, or do yoga to relieve stress. Movement, no matter how small, will help you maintain your energy, mental clarity, and prevent backsliding.
- Practice Mindful Eating: You don’t have to deprive yourself, but you don’t have to overindulge either. Practice mindful eating by slowing down, savoring your food, and checking in with your hunger cues. It’s all about balance, not restriction.
- Prioritize Rest & Recovery: The holidays are busy, but it’s even more important to prioritize rest during this time. Get enough sleep, take breaks, and allow yourself downtime. You can’t function at your best without recovery, and overextending yourself will only lead to burnout.
- Don’t Be Hard on Yourself: If you have a slip-up, don’t beat yourself up. This season is about progress, not perfection. Acknowledge the moment, let it go, and get back on track. Self-compassion is just as important as self-discipline.
The holidays will always test your habits—it’s the nature of the season. But instead of expecting perfection, focus on maintaining where you are. Small, consistent actions will keep you grounded, and by the end of the season, you’ll feel proud of how you stayed true to your wellness journey. You don’t have to be perfect; you just need to be intentional. Prioritize taking care of yourself over the need to “do it all,” and you’ll come out of the holidays feeling healthier, happier, and ready to keep moving forward.
