The holidays are here, and that usually means one thing: routines fly out the window. Between travel, extra events, family gatherings, and unpredictable schedules, it’s easy to feel like all your good habits went poof.
Maybe your workouts disappeared. Maybe takeout has replaced your usual meal prep. Maybe you’re just plain tired of trying to keep it all together.
Before you get frustrated or fall into the “I’ll start fresh in January” trap, take a deep breath.
We’ve worked with many individuals over the years, and here is what helps when life gets chaotic.
Step 1: Focus on Your “Anchor Habits”
Anchor habits are not big or time-consuming, like going to the gym or meal prepping for the whole week. They’re small actions that help you feel good and are doable even on the busiest of days. Anchor habits are personal and different for everyone, but here are some examples.
Examples:
- Eating one balanced meal a day from home (even if the others are grab-and-go)
- Filling up your water bottle and drinking enough to feel hydrated
- Squeezing in a 10-minute walk to blow off some steam, calm your mind, and enjoy nature.
- Doing a quick self-check each morning: How’s my energy? What do I need today?
Even one consistent habit can make the difference between feeling completely off track and feeling centered. What self-care acts keep you steady and grounded even when things get hectic?
Step 2: Ditch the All-or-Nothing Thinking
When your routine slips, it’s tempting to think you’ve failed. But the key is realizing you don’t have to do everything at 100% to continue making progress. Sometimes you need to dial it back and do something rather than nothing. Other times, you need to give yourself a break and trust that you will get back to your rhythm as soon as possible.
Missed your morning workout? Take an evening stroll.
Had extra sweets at the office? Enjoy them, and move on.
Skipped a veggie or two? Make your next meal colorful again.
Rather than feel bad and throw in the towel, prioritize the actions that leave you feeling energized and satisfied, knowing that even tiny course corrections add up over time and help you stay connected to your rhythm.
Step 3: Give Yourself Grace
The holidays are meant to be lived, not survived.
You’re allowed to rest. You’re allowed to eat the pie. You’re allowed to say no to things that drain you.
It’s okay if your workout tracker isn’t perfect.
It’s okay if your meal plan includes frozen pizza.
If those choices free up space for laughter, connection, and peace—that’s wisdom, not weakness.
Step 4: Reconnect With What You Value
When your schedule gets chaotic, it helps to pause and ask: What matters most to me right now?
Is it family time? Feeling energetic? Getting outside? Eating meals that truly satisfy me?
Let that be your guide.
You can’t do everything, but you can do what matters most – on purpose.
More Practical Things That Can Help
Keep meal planning simple, but balanced. Rely on easy (maybe even boring) meals that don’t require a lot of you. Staying nourished with enough protein, fiber, and healthy fat is an anchor habit that can reduce cravings, keep you energized and sleeping better.
- Salad, pasta, meat sauce
- Chicken, potatoes, green beans
- Burger Salad or a Taco Salad
- Pork, Sweet Potato, Broccoli
Be mindful of portions. It can be harder to pay attention to fullness levels when you are socializing, surrounded with highly-palatable foods, or bombarded with cues to eat. Try using a smaller plate or starting with smaller portions. Pause and reflect before going back for seconds.
Priortize fruits and veggies. Sure you’ll want to eat the yummy holiday goodies, but don’t sacrafice the fruits and veggies. Have some of both and be the one that brings them if they aren’t normally there. You’ll get the nourishment your body needs this time of year AND the comfort of special foods.
A Gentle Reminder
Routines are wonderful—they give our days structure, help us feel grounded, and make healthy choices easier. But not every season fits neatly into a predictable rhythm, and that’s okay.
In the hustle and bustle of the holidays, routines might look different: shorter, simpler, or less consistent than usual.
A few intentional habits, a little grace, and clear priorities can keep you grounded, connected, and energized.
When January comes, you won’t need to “start over.” You’ll just keep moving forward from the foundation you built.
Working with a dietitian
Working with one of our friendly dietitians can help you navigate seasons like this—whether it’s the holiday hustle, busy family schedules, or just feeling stuck. We help you create realistic habits, make peace with food, and focus on what matters most for your health and wellbeing so you can enjoy the season without the guilt or overwhelm.
