How to Prepare for the Holidays Without Losing Your Mind(set)
The holidays can feel like a minefield when it comes to fitness and nutrition. Between parties, cookies on every counter, and family dinners that seem endless, it’s easy to feel like all your hard work could unravel in a matter of days. I’ve been there, and for a long time, my approach was… let’s just say, not very sustainable.
I used to spiral around food. Bread? Forget it. Pasta? Absolutely not. I would avoid certain foods entirely, thinking that if I didn’t eat them, I wouldn’t “mess up.” But that avoidance didn’t make me feel empowered. It made me anxious, stressed, and disconnected from the enjoyment of the season.
Over time, I realized that a growth mindset can transform the way we approach the holidays. Instead of thinking in absolutes or restrictions, a growth mindset focuses on learning, experimenting, and building habits that last beyond the holidays. Here’s how I now approach this season, and how you can too.
1. Plan, Don’t Panic
The first step is preparation. Look at your calendar and identify potential challenges: office parties, family dinners, holiday baking. Then, make a flexible plan. Decide when you’ll eat mindfully, when you’ll indulge, and how you’ll move your body. Flexibility is key. This isn’t about perfection; it’s about strategy.
2. Shift Your Mindset Around Food
Food is fuel, nourishment, and yes, sometimes fun. Instead of labeling foods as “good” or “bad,” think in terms of abundance and balance. That bread I once avoided? Now, I enjoy it without guilt. The key is to savor it, pair it with protein or veggies, and move on. No spiraling, no guilt… just mindful eating.
3. Prioritize Movement That Feels Good
The holidays often disrupt routines, so think in terms of quality over quantity. A 20-minute full-body session or a brisk walk after dinner can be more valuable than feeling like you have to “earn” every calorie. Choose movement that makes you feel strong and energized. It reinforces your growth mindset.
4. Build Healthy Boundaries
It’s okay to say no—or yes—depending on what aligns with your goals and values. Protect your energy, plan your indulgences, and don’t let social pressure dictate your choices. Boundaries are part of growth, not restriction.
“No” is my favorite word.
5. Reflect and Learn
Every holiday season is a chance to practice self-awareness. Notice what triggers overindulgence or guilt, and identify small adjustments for next time. This reflection is how habits evolve, and it turns every challenge into a learning opportunity.
The holidays don’t have to be a derailment. They can be a playground for practicing balance, resilience, and a growth mindset. If you’re like I was, spiraling over bread or other “forbidden” foods, take a deep breath. The key is consistency (do the thing), curiosity (ask yourself why the thing makes you feel that way), and self-compassion (accept that you feel that way because of the thing, but that you are working on it).
This season, aim to enjoy your food, move your body, and remember that growth isn’t linear. It’s about showing up for yourself and your loved ones every single day.