Three simple health habits for busy moms this holiday season {from survive to thrive}

December is here, and if you're like me (and most moms I know), you're already feeling the pull in seventeen different directions. Between work year-end deadlines, school holiday concerts, gift shopping, party planning, and trying to create those "magical" holiday moments for your family, it's no wonder you're running on fumes and leftover Halloween candy.

Maybe you started November with good intentions - you were going to keep up with your workouts, stick to healthy meals, and actually enjoy the season instead of just surviving it. But now, post-Thanksgiving, you're wondering how you got so off track and whether it's even worth trying to get back on before January 1st.

Here's what I want you to know: You don't have to choose between enjoying the holidays and taking care of yourself. You also don't have to wait until the New Year to feel good in your body again.

The Real Problem with Holiday "Survival Mode"

When the holidays hit, most of us shift into survival mode. We abandon our routines, say yes to everything, and tell ourselves we'll "get back on track" after the holidays. But here's the truth - this approach often leaves us feeling worse, not better.

The three areas where I see this play out most dramatically? Nutrition, exercise, and sleep. Let's be honest - between the office cookie platters, family gatherings, and packed schedules, it's easy to feel like your health goals are on hold until January.

But what if they didn't have to be?

Strategy #1: Here’s how to enjoy the holiday indulgences if you're on a weight loss journey (or trying not to gain holiday weight!)

If you're working toward weight loss goals, the holidays don't have to be a complete derailment. Instead of the typical "avoid everything" or "eat everything" approach, try this strategic approach:

The 80/20 Holiday Rule: Continue focusing on nourishing meals 80% of the time, and be intentional about your indulgences the other 20%.

Here's how it works:

➡️Anchor your day with protein: Start with a protein-rich breakfast to stabilize blood sugar and reduce cravings later. For example: egg muffins with spinach or overnight oats with Greek yogurt.

➡️Plan your indulgences: Instead of mindlessly grazing, choose 1-2 holiday foods you really want to enjoy.

➡️Use the plate method at parties: Fill half your plate with vegetables/salads, one quarter with protein, and one quarter with the holiday foods you're excited about. Better yet, if it’s a late event, eat before you go so that you’re not ravenous when you arrive.

➡️Stay hydrated: Keep water intake consistent - it helps with energy and can reduce false hunger signals.

This isn't about restriction or guilt. It's about making conscious choices that honor both your goals and your enjoyment of the season.

Strategy #2: Have flexible movement strategies for busy December days

You can absolutely maintain your usual workout routine through the holidays with discipline and careful planning. But our brains will resist - they're hardwired to conserve energy and avoid discomfort. Expect it to feel hard sometimes and do it anyway! The more you practice, the easier it becomes.

BUT, for those days when your normal routine isn't possible, having flexible backup options to prevent the “all-or-nothing” trap:

➡️Challenge Your Exercise Beliefs: Get curious about what "counts" as movement. Maybe you think it only counts if you devote a full hour at the gym. That's ridiculous! A 15-minute strength session absolutely counts.

➡️Make a Specific Plan: Don't just say "I'll exercise tomorrow." Be specific about what you'll do and when. Your brain needs clear instructions, or it'll come up with every excuse not to do it.

➡️Have a Plan B Ready: Trouble-shoot obstacles ahead of time. For example: have a backup indoor workout if weather is nasty, squeeze in 10-minute movement "chunks" if kids get sick, walk during sports practices instead of sitting in the car, or consider bodyweight strength exercises if traveling.

The key is shifting from "all or nothing" to "all or something." Messy action beats no action every time.

Strategy #3: Protect your sleep during holiday disruptions

Sleep often becomes the first casualty of holiday schedules, but sleep is critical to calm our nervous system and to give us the energy we need to thrive. Also, poor sleep disrupts hormones that control hunger and fullness, making it harder to make good food choices and maintain energy for workouts.

The Holiday Sleep Strategy:

➡️Set a "phone bedtime": Power down devices at least 30 minutes before your actual bedtime to avoid the late-night scroll that steals precious sleep time.

➡️Create a consistent wind-down routine: Even if your schedule varies, having the same 15-20 minute routine signals to your body it's time to rest.

➡️Embrace "good enough" over perfection: Choose rest over staying up late to wrap presents or clean the house. The house doesn't need to be spotless, the cookies don't need to be Pinterest-perfect.

Done is better than perfect when it preserves your sleep, and you'll function better tomorrow with adequate rest.

Remember: When you're exhausted, everything feels harder. But when you're rested, you have the energy to show up as your best self for all those holiday moments that matter.

Why These Strategies Work

All three approaches focus on flexibility rather than rigidity. They acknowledge that December is different, and that's okay. Instead of abandoning your goals entirely, you're adapting them to fit your current reality.

Most importantly, these strategies help you maintain the momentum you've built all year, making it much easier to ramp back up in January rather than starting from scratch.

Your December Action Plan

Pick one strategy to focus on first. If nutrition feels more challenging right now, start there. If you're struggling with consistent movement, prioritize that. If sleep is your biggest challenge, begin with protecting your rest. You don't have to do all three perfectly - just choose one and build from there.

Ready to implement these strategies and feel your best through the holidays?

Download my free guide "5 Strategies to Maintain Your Health & Sanity During the

Holidays" where I break down these approaches in detail, plus give you additional strategies for navigating boundary-setting and holiday simplification.

You'll get my complete framework for enjoying the season while still honoring your health goals - no restriction, no guilt, just practical strategies that work in real life. [Grab your free gift here]

P.S. Want personalized support creating strategies that work for YOUR specific goals and lifestyle? I'm offering special "Holiday Reset" sessions this month to help you create a sustainable plan that works for YOUR family and schedule. Schedule here or email me at Tracey@TraceySmithLifeCoach.com to learn more!