The holiday season is a time of joy, celebration, connection and also one of the hardest times of the year to stay consistent with your health.
Routines shift overnight. Social events multiply. Travel, guests and late nights become the norm. Food is everywhere.
And after a long year, you are carrying mental fatigue before the season even begins.
If you have ever arrived in January feeling drained or like you “lost your way,” you are not alone.
Most people do not struggle because they lack discipline.
They struggle because the festive season deeply changes their environment, structure, and energy — the very pillars that support healthy habits.
The good news? You do not need perfection. You do not need strict rules.
You just need a few simple, supportive habits that look after your mind, body and wellbeing so you can enjoy the season and protect your health.
This article will guide you through five powerful habits that help you feel balanced, calm and energised through December.
And each habit connects to a deeper article in the Healthy Holiday Habits Series, coming over the next few weeks.
Why Holiday Health Feels Hard
Before we dive into the habits, it is important to understand why this season feels so different.
1.More social events
End-of-year gatherings mean more food, more alcohol and more opportunities to overeat not because you are “weak,” but because your environment changes.
Research shows that external cues strongly influence calorie intake, regardless of hunger levels (Wansink, 2004).
2.Travel, visitors and irregular schedules
Your daily rhythm disappears.
This affects everything: your sleep cues, your eating times, your stress load, your training structure.
3.Warmer weather increases perceived effort
Heat and humidity increase fatigue, alter appetite and reduce motivation.
Sports science research shows that higher temperatures increase perceived exertion, making exercise feel harder even at the same intensity (Galloway & Maughan, 1997).
4.End-of-year mental fatigue
After 11–12 months of life demands, the brain is tired.
High stress lowers self-regulation and makes consistent decisions harder (Baumeister et al., 2018).
5. The “I will start again in January” mindset
This creates an all-or-nothing spiral. A single overindulgence feels catastrophic, leading to more overeating or “abandoning ship.”
This is not a willpower issue. It is a seasonal environment issue and that means small, intentional habits can make a big difference.
Habit 1: Protect Your Mindset (Your Anchor Habit)
Your mindset is the foundation of every healthy choice you make and every unhelpful one too.
In December, certain thinking patterns become more common:
- “I have ruined it now.”
- “I will just start again in January.”
- “I always fall off during the holidays.”
- “There is no point trying this month.”
These thoughts shift your behaviour before the food or event even happens.
Here is what the research says:
-Self-compassion improves eating behaviours, reduces binge episodes and increases long-term consistency (Adams & Leary, 2007).
-Flexible thinking leads to better weight regulation and emotional wellbeing than rigid dieting (Tapper, 2015).
Use these simple mindset anchors:
1.Aim for maintenance, not perfection. This reduces guilt and increases consistency.
2.Focus on “the next choice,” not the last one.
3.Use micro-habits:2-minute breathing, one glass of water, a 10-minute walk, a balanced breakfast
These small moments interrupt spirals and keep you grounded.
Habit 2: Move for Energy, Not Exhaustion
Movement is one of the simplest ways to stabilise your mood, digestion, sleep and energy especially during a busy season.
But your training approach needs to shift during December.
1.Short, light and flexible works best
Studies show that short bouts of activity (as little as 10 minutes) improve mood, blood flow and energy levels. (ACSM, 2024; Ekkekakis, 2011).
2.Movement snacking is highly effective
This means breaking movement into 5–15 minute sessions:
- morning mobility
- walking after meals
- a quick strength block
- stretching before bed
- a swim
- a short home circuit
This style maintains conditioning without overwhelming your nervous system.
3.Do not train to “compensate”
Research shows that over-exercising after overeating increases stress hormones and reduces motivation long-term (Polivy & Herman, 1985).
Move for wellbeing, not punishment.
Habit 3: Nourish Without Restriction
Food is a huge part of the holiday season and it should be enjoyed.
The goal is not to restrict yourself, but to stay nourished so you feel energised and balanced.
1.Restriction backfires
The famous “restrain–binge” cycle shows that strict food rules increase overeating and guilt (Herman & Polivy, 2010).
Flexibility protects you from rebound behaviours.
2.Anchor meals
Have one or two nutritious meals earlier in the day:
- good protein
- colourful vegetables
- whole grains or smart carbs
- hydration
Anchor meals stabilise appetite, blood sugar and decision-making later.
3.Balanced plate method
Half vegetables or salad
Quarter protein
Quarter carbs
Then add festive favourites without guilt.
4.Hydration = mood, digestion, appetite
Even mild dehydration impacts energy, appetite and cognition (Ganio et al., 2011).
Warm weather and social drinking increase your hydration needs.
5.Enjoy indulgences mindfully
Research shows that eating slowly increases fullness and satisfaction (Robinson et al., 2014).
You can enjoy food and still take care of yourself.
Habit 4: Keep Your Recovery Rhythm
Recovery is your secret weapon during December.
1.Sleep supports hormones & appetite
Research shows that reduced sleep increases ghrelin (hunger hormone) and lowers leptin (satiety hormone), leading to stronger cravings (Spiegel et al., 2004).
2.A simple morning rhythm helps reset your day
Choose 2–3 of the following: hydration, sunlight, breathing, stretching, light movement, protein
These stabilise energy and mood for the next 24 hours.
3.Quick post-event resets
After a late night: water, walk, balanced meal, earlier bedtime next night
Small resets prevent multiple days of feeling “off track.”
Habit 5: Connection, Joy & Mindfulness
Health is more than food and exercise, it is emotional wellbeing.
Studies show that positive social connection reduces stress, improves immune function and increases life satisfaction (Cohen, 2004).
Holiday health includes:
- slowing down
- connecting with people who uplift you
- enjoying moments without rushing
- gratitude practices
- choosing joy intentionally
Mindfulness is part of your wellbeing, not separate from it.
Summary
You do not need a perfect routine to stay healthy this month.
You just need a few strong anchors:
- A supportive mindset
- Movement that energises you
- Nourishing food without restriction
- Rest and recovery
- Joy, connection and presence
These habits keep you grounded, balanced and steady not just through December, but into the New Year.
You can enjoy the festive season fully and support your health at the same time.
Navigate The Healthy Holiday Habits Series
This post is part of our four-part Healthy Holiday Habits Series, created to help you enjoy the season while still looking after your body, mind and energy.
If you would like to read the other articles in the series, you will find them below:
- Blog 1: Healthy Holiday Habits: How to Look After You This Festive Season THIS POST
- Blog 2: Mindset for the Holiday Season (coming soon)
- Blog 3: Nourish, Don’t Restrict: A Realistic Guide to Holiday Eating (coming soon)
- Blog 4: Keep Your Fitness Flow Through the Festive Season (coming soon)
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
-Adams, C. E., & Leary, M. R. (2007). Promoting self-compassionate attitudes toward eating among restrictive and guilty eaters. Journal of Social and Clinical Psychology.
-ACSM (2024). American College of Sports Medicine Guidelines for Exercise Testing and Prescription.
-Baumeister, R. F. et al. (2018). Self-regulation and stress: How stress undermines willpower. Psychological Science.-Cohen, S. (2004). Social relationships and health. American Psychologist.
-Ekkekakis, P. (2011). Affective responses to exercise. Journal of Sports Science.
-Galloway, S. D., & Maughan, R. J. (1997). Effects of ambient temperature on exercise performance in humans. Sports Medicine.
-Ganio, M. S. et al. (2011). Mild dehydration impairs cognitive performance and mood. Journal of Nutrition.
-Herman, C. P., & Polivy, J. (2010). The self-regulation of eating: Flexible vs. rigid restraint. Appetite.
-Polivy, J., & Herman, C. P. (1985). Dieting and binge eating: A causal analysis. American Psychologist.
-Robinson, E. et al. (2014). Eating slowly increases satiety and reduces overeating. Journal of the Academy of Nutrition and Dietetics.
-Wansink, B. (2004). Environmental factors that increase food intake and consumption volume. Annual Review of Nutrition.
Frequently Asked Questions (FAQ)
1. How do I stay healthy during the holidays without feeling restricted?
Focus on balance rather than rules. Use anchor meals (a nutritious breakfast or lunch), stay hydrated, and enjoy festive foods mindfully.
Research shows that flexible eating leads to better long-term outcomes than strict dieting (Herman & Polivy, 2010).
2. Is it okay to skip workouts during December?
Yes — missing sessions does not derail your progress.
Even short 10–15 minute movement snacks maintain fitness, mood, and energy (ACSM, 2024).
Think “move in ways that feel good,” not “train to compensate.”
3. How much movement do I actually need to stay consistent during the holidays?
You only need small, regular bursts:
A 10-minute walk
A quick mobility session
Light strength at home
Swimming
These keep your body and nervous system balanced — without pressure or burnout.
4. Why do I feel hungrier or crave more sugar during the festive season?
A few reasons:
Less sleep → increased ghrelin (hunger hormone)
More alcohol → lowered inhibitions + blood sugar swings
Higher stress → comfort-seeking behaviour
Heat → dehydration mistaken for hunger
Research shows sleep loss increases cravings significantly (Spiegel et al., 2004).
5. What should I do if I overeat at a social event?
Nothing extreme. Simply:
Hydrate
Take a short walk
Eat a balanced meal next
Get back into your routine tomorrow
Overcompensation (skipping meals, overtraining) increases stress and leads to repeat cycles (Polivy & Herman, 1985).
6. How do I manage stress and overwhelm during the holiday period?
Use micro-reset habits:
2 minutes of breathing
A short walk
A 5-minute pause before bed
These regulate your nervous system and increase emotional resilience.
Self-compassion also improves health behaviours (Adams & Leary, 2007).
7. How do I stay healthy if I’m travelling?
Focus on:
Movement snacking (short bursts)
Hydration
A healthy breakfast
Walking whenever possible
Sleep consistency when you can
Your routine does not have to be perfect — just steady enough to maintain your wellbeing.
8. How do I enjoy holiday food without guilt?
By remembering this: Food is not moral judgement.
Enjoying pavlova or a Christmas pudding does not erase your health habits.
Balanced nutrition comes from patterns, not single meals.
Mindful eating increases satisfaction and reduces overeating (Robinson et al., 2014).
9. Why do I lose motivation so easily in December?
Your schedule, structure and environment all change and you are mentally fatigued from the year.
Multiple studies confirm that self-regulation decreases when stress and decision load increase (Baumeister et al., 2018).
It is normal, not a personal flaw.
10. What are the most important habits to focus on if I can only do a few?
Choose 1 from each category:
Mindset: Self-kindness, small wins
Movement: 10 minutes daily
Nutrition: Anchor meals
Recovery: Sleep rhythm + hydration
Joy: One moment of connection or gratitude
Small habits → big impact.
