The end of the year has its own personality, doesn’t it? The days get warmer, the calendar fills, school terms finish, emails start saying “Let’s touch base in the new year,” and a part of you just wants to exhale and switch into holiday mode. At the same time, another part might be whispering:
“I’ve worked so hard this year…
Is this where it all slips?”
If you’ve ever felt like your good habits suddenly vanish in November and December, you’re not alone. There’s a reason so many people feel “off track” by January.
Let’s talk about why it happens and what we can do about it.
Why Do Good Habits Feel Harder in Holiday Season?
Most of us thrive on some level of rhythm:
regular meals, predictable work hours, known environments, familiar routines.
Then the holiday season arrives, and several things shift all at once:
- More gatherings – work parties, family lunches, dinners with friends
- More grazing foods – chips, dips, cheese, dessert tables, canapés
- More alcohol – celebrations, “just one drink,” or drinks to unwind
- More eating out and travel – airports, roadside stops, unfamiliar menus
- Less routine – sleep times change, exercise drops, meal timing shifts
- More emotional load – family dynamics, end-of-year fatigue, money stress, expectations
From a nervous system and metabolic perspective, this is a lot. It’s not that you “lose discipline”. Your environment and internal state both change dramatically.
That’s what I call the Holiday Slow-Down Effect:
Your metabolism, motivation, and clear thinking often soften or scatter under the weight of too many inputs without enough anchors.
The Inner Experience: When Parts Pull in Different Directions
On the inside, different parts of you may be having very different reactions:
- A part that wants to enjoy everything and not think about food for once
- A part that’s worried you’ll undo your progress
- A part that feels tired and just wants comfort
- A part that wants to use the time off to reset and feel lighter
None of these parts are wrong. They’re all trying to protect you in some way from missing out, from shame, from burnout, from regret. When we don’t recognise these internal voices, we ping-pong between them:
Strict one day, checked out the next, confused and self-critical in between.
And that rollercoaster is exactly what makes the season feel so destabilising.
Holiday Habits vs. Everyday Habits
In a “normal” week, you might have:
- your usual breakfast
- a planned lunch
- a couple of go-to dinners
- a movement or exercise rhythm
- early-ish nights (most of the time)
During the holidays, this often shifts to:
- irregular breakfast (or none)
- more snacking and grazing
- richer restaurant or party food
- later nights and fragmented sleep
- less movement, more sitting or travelling
- more alcohol and sugary drinks
Again, this is not about blaming the season. It’s about understanding why your body and brain might feel more “wobbly”.
So What Can We Do About It?
The solution isn’t control or perfection. It’s gentle structure and realistic expectations.
Here are a few starting points:
- Anchor one meal a day.
Choose one meal (often breakfast or lunch) that will be your “steady” meal: protein, fibre, vegetables, healthy carbs, and hydration. Even if the rest of the day is more flexible, that one anchor keeps your metabolism grounded.
- Eat something stabilising before events.
Arriving hungry at a party, BBQ, or dinner is almost a guarantee you’ll end up with bread, chips, and sweets. A small protein-rich snack before you go changes everything
- Decide your “non-negotiables” ahead of time.
For some people, that might be:
“I drink water between each alcoholic drink.”
“I make sure I sleep properly at least 4 nights a week.”
“I move my body gently most days, even if it’s just a walk.”
- Plan your reset, not just your treat.
Instead of only thinking about the party, start thinking:
“What will I do to support myself the next morning?”
Maybe it’s a simple breakfast, an earlier night, more hydration, or a light, clean dinner. These aren’t rules. They’re small acts of self-support.
The Role of a 30-Day Structure in a Messy Season
This is why a clear, compassionate structure is so powerful at this time of year. Instead of relying only on willpower during the most unpredictable months, you have:
- a meal rhythm
- clear guidelines that still allow pleasure
- supportive reset days
- nervous system tools
- and specific strategies for travel, events, restaurants, flights, and “back home recovery”
This year, I’ve added a Holiday Survival & Flow Guide as a bonus to the 30-Day Slim and Energise Blueprint program because this is exactly the season where people most need gentle support, not more confusion.
It includes things like:
- what to eat before and after parties
- how to handle airport and travel days
- how to enjoy alcohol more wisely (if you choose to drink)
- how to reset after a few heavier days
- how to care for your liver, mood, and energy, not just your weight
I’ll share more details very soon including a special Black Friday opportunity to join with extra support for the season ahead. For now, it might be enough just to ask yourself:
“What is one small anchor I can give myself this week, so that the holidays feel more supportive and less destabilising?” You don’t have to get it perfect. You just need a rhythm you can return to even when life gets louder.
