The holidays can be both a joyful and stressful time, and maintaining healthy habits during this period is a real challenge for many.
The American Heart Association surveyed 1,000 adults nationwide in 2023 and found that 79% of respondents agreed that during the holidays, they are more focused on creating special moments for others and often overlook their own needs. Furthermore, the survey found that eating healthy, exercising, and getting enough sleep are the top three things participants struggled to prioritize during the holiday season.
By adopting a few strategic approaches, it’s possible to enjoy the season while staying on track with your health goals. Here’s a summary and some additional tips to help you manage the holiday season without feeling overwhelmed:
1. Acknowledge Progress, Not Perfection
Change is rarely immediate, and it’s important to be patient with yourself. Remember, achieving health goals is a journey, not a sprint. Celebrate every victory, no matter how small, to keep yourself motivated and avoid discouragement.
2. Learn from Slip-Ups
No one is perfect, and slip-ups are part of the process. When you stray from your goals, use it as an opportunity to reflect and grow. Ask yourself:
- What triggered the deviation? (e.g., stress, skipping meals)
- What excuses did I make?
- How can I improve next time?
- What lesson can I take from this?
- Do I need to adjust my goals to be more realistic?
3. Keep Your “Why” Visible
Having a reminder of why you set your health goals can be powerful. Place a visual cue—whether it’s a handwritten note, a photo, or a goal-tracking sheet—in a spot where you’ll see it regularly. This can help reinforce your motivation.
4. Schedule Time for Physical Activity
Set aside time for exercise, even if it’s just a short session. Whether it’s a full workout, yoga, a brisk walk, or simple stretching, this will not only support your physical health but also provide a mental break from holiday stress. Make this commitment to yourself and treat it as a non-negotiable appointment!
5. Plan for Holiday Indulgences
It’s normal to want to enjoy holiday treats, so plan ahead to avoid overindulging. Consider:
- Eating a nutritious meal before attending an event to help curb your appetite.
- Choosing a small portion of a treat or a single serving of something you love rather than going for a large helping.
- Treating special holiday meals as a “treat meal,” but remember that a treat meal should be just one meal, not an entire day of indulgence.
6. Practice Self-Compassion
Be kind to yourself, even when things don’t go as planned. Negative self-talk can be counterproductive and may lead to giving up. Instead, practice positive self-talk and focus on moving forward. When you make a mistake, remind yourself that it’s a learning experience, not a reason to quit.
Additional Tips
- Stay Hydrated: Drink plenty of water to stay hydrated and help manage hunger.
- Mindful Eating: Take your time to enjoy your food, which can help you feel more satisfied and less likely to overeat.
- Stay Flexible: If plans change or a day gets off track, adjust rather than stress out. Flexibility is key to maintaining a balanced approach.
The holiday season is meant to be enjoyed, and you can do so while also caring for your health. By approaching this time with realistic expectations and a positive mindset, you’ll set yourself up for success both during the holidays and in the new year. Remember, it’s all about progress, not perfection!