Harden says the biggest roadblock to maintaining well-being during the busy holiday season often isn’t a packed schedule–it’s actually the expectations we put on ourselves.“We expect to have time off and be our ‘best selves’ when we step back from work and have all the space to create healthy routines,” she says. But that typically isn’t our reality.“We set ourselves up for failure thinking we’ll be swimming in time that is actually usurped with all our other holiday activities–ones we love and the ones we loathe.”So, try letting go of rigid expectations this year. Focus on connection, flexibility, and fun. And look for small ways to support your well-being along the way.
The holidays may make you feel as though you need to do it all: cook elaborate meals, maintain regular workouts, see every friend, and still have plenty of time to relax. But that kind of pressure often leads to frustration when real life doesn’t match up. Harden urges people to let go of perfection and adopt a more compassionate mindset. “During the holidays and always, don’t think of one meal, day, or season away from healthy habits means failure,” she says. Research confirms that rigid thinking around food and fitness often leads to:
“An all-or-nothing approach does not work for most things–don’t let the act of being a human become even harder by having expectations that don’t match your goals, behaviors, circumstances, or resources,” she adds.If you overindulge or miss a workout, give yourself some grace. You can always get back on track tomorrow.
Harden recommends weaving wellness into routines you already have–a strategy called “habit stacking.”“Always eat dinner? Add a short family walk and talk after,” she says. “Always brush your teeth? Share [something you’re grateful for] in the mirror.”Studies show that attaching small, low-effort habits to things you already do makes the new behaviors more likely to stick.If you need a little more motivation, try making healthy practices fun by “gamifying” them and getting the family involved.“Try to make a game of any activities, such as a plank challenge every time dishes are completed or having a bingo card of movement breaks,” Harden suggests. Together, these strategies can help you build healthy holiday traditions the whole family will enjoy.
It’s normal to feel less motivated to exercise during the busy holiday season. But movement doesn’t have to mean a full workout, and involving other people can help you stay accountable.“Call a long-distance loved one on a stroll in the neighborhood or sign up for group fitness classes with someone so you feel that you’re supporting them as much as they’re supporting you,” Harden says.Social accountability not only makes it easier to follow through, but makes working out more enjoyable. And studies show you’re more likely to stick with an exercise regimen when you associate it with positive emotions.
If you’re traveling over the holidays, you’ll likely need to be even more flexible with your wellness regimen. Travel can be unpredictable, and research shows when your circumstances keep changing, having rigid health rules often backfires, leading to overindulging.“Move whenever you have time, stay hydrated, and give yourself ample time so backups and delays do not add more anxiety,” Harden says.That might mean:
These habits may seem small, but they can work wonders to support both physical and mental well-being while you’re on the go.
When you’re short on time and low on energy, it can help to zoom out and broaden how you think about wellness.According to Harden, there are six dimensions of well-being:
“Maybe during the holiday season, you’re putting less time or other resources into your physical well-being, but you’re putting more into your perception of close social relationships,” Harden says. “Let that be enough on your well-being checklist.”
During the holidays, it’s hard not to miss the occasional workout or eat a little differently than usual. But it doesn’t mean you’ve failed.Harden says what matters most is finding small ways to support yourself and easing up on expectations that create unnecessary pressure.This year, build in the habits that feel doable–quick walks, moments of gratitude, and time with loved ones–and let them boost your sense of well-being all season long.
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References:
The role of self-compassion and its individual components in adaptive responses to dietary lapses – ScienceDirect
Does diet strictness level during weekends and holiday periods influence 1-year follow-up weight loss maintenance? Evidence from the Portuguese Weight Control Registry
Small changes, big impact: A mini review of habit formation and behavioral change principles
Effect of a Gamified Family-Based Exercise Intervention on Adherence to 24-Hour Movement Behavior Recommendations in Preschool Children: Single-Center Pragmatic Trial – PMC
Perceived social integration predicts future physical activity through positive affect and spontaneous thoughts – PMC
The stress of travel – PubMed
Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults
Effects of hydration status on cognitive performance and mood – PubMed
Concept of mental health and mental well-being, it’s determinants and coping strategies – PMC
Feeling Socially Connected and Focusing on Growth: Relationships With Wellbeing During a Major Holiday in the COVID-19 Pandemic – PMC
Even a joyous holiday season can cause stress for most Americans