The last 3 months of the year can be a really challenging time for people to stay consistent with their routine. There are lots of holidays, which can mean traveling, hosting duties, different foods, busy schedules – ahh! It is easy to feel like pushing your healthy habits until January.

Why does this happen??

1. Societal norms (everyone else says just to wait until the new year)
2. Self fulfilling prophecies (you’ve failed in the past, so this year won’t be any different)
3. Lack of a plan (you’re going in blindly + lack of habits)
4. Unrealistic expectations (setting the bar too high, where you can’t reach the goals, then you get discouraged & give up)
5. You’ve been trying so hard (on your own) all year round and you’re just…tired. And a little discouraged. So you say you need a break.

The good news is this doesn’t have to happen. You can prepare yourself NOW so you can enjoy the next 3 months while supporting your body, mind, and energy. 

1. Be honest: acknowledge the mental (and any physical) blocks from getting started.
2. Improve your mindset: use mantras, positive statements & start changing your vocabulary from “this is hard” to “this is challenging but I’ve got a plan to overcome it”.
3. Start small: commit to a healthy habit (or two) that you can maintain going into next month, next year. Make realistic expectations given your circumstances.
4. Create accountability: maybe this is planning out your meals (and prepping some) on the weekends, writing out your workouts on your calendar, keeping a pact with a friend to walk or to have a call each week to de-compress.
5. Practice Flexibility: Consistency doesn’t mean perfection – it means being able to do something on a regular basis, pivoting based on the circumstances. 

1. Balance Your Blood Sugar

The holiday table is often filled with sweets, refined carbs, and celebratory drinks. These can cause blood sugar spikes and crashes, leaving you fatigued and craving more.

• Anchor your meals with protein and fiber first.
• Have a nourishing snack (like nuts or a boiled egg) before heading to parties so you’re not arriving overly hungry.
• Begin your day with a glass of water plus electrolytes (like a pinch of sea salt or trace minerals) and aim for at least half of your bodyweight in ounces of water per day.

2. Keep Your Circadian Rhythm Steady

Late nights and irregular schedules can throw off your hormones, sleep, and mood. Try to:

• Stick to a consistent bedtime and wake-up time, even on weekends.
• Get outside in the morning for natural sunlight to support melatonin and cortisol balance.
• Limit screen time at night, or use blue light filters to protect sleep quality.

3. Move Your Body—Without the Pressure

When schedules get busy, it may feel impossible to keep up with your regular workouts. Instead of aiming for perfection, focus on consistency & mindful movement.

• Short walks after meals help regulate blood sugar and improve digestion.
• Try “micro-movements”—like stretching, bodyweight squats, or mobility breaks—throughout your day.
• Make movement social: invite a friend or family member for a walk instead of always sitting around food.
• Look at your week ahead and pre-schedule in exercise (20, 30 minutes DOES count!)

4. Build Stress Resilience

• Practice simple breathing exercises or morning journaling before events.
• Consider adaptogens (such as ashwagandha or rhodiola) for additional support if needed.
• Set Boundaries where need be with environments, people and activities.

6. Be Mindful with Alcohol

Alcohol is often a big part of holiday gatherings, but overdoing it can disrupt sleep, spike blood sugar, and burden the liver.

• Pair drinks with protein or healthy fats.
• Rotate alcoholic beverages with sparkling water mocktails.
• Set a personal limit that feels supportive, not restrictive.

7. Supplement for Support

While food and lifestyle are the foundation, the holiday season can be a good time to lean on targeted supplements.

• Magnesium to support relaxation and sleep.
• Vitamin D for immune health during shorter daylight months.
• Probiotics to support gut health, especially if travel or indulgent foods disrupt digestion.

8. Protect Your Non-Negotiables

Choose two or three simple practices that help you feel balanced no matter what. These could be:

• Morning hydration
• An evening wind-down routine
• A daily walk outdoors

Protecting these non-negotiables helps you feel consistent, even when life feels less structured.

Lastly:

Prioritize Self-Care. If you do find yourself feeling down about how this year is different, take some time to acknowledge those feelings. And then do something to take control and lift your mood.

Get some exercise, send a card in the mail to a friend, take a hot bath, read a book, hop on a video chat with a family member, bake something healthy for a neighbor, etc. What will you do to fill your cup each day? You’ve got plenty of options!

Above all, remember that health is about balance. The stress of aiming for “perfect” choices can sometimes be more harmful than simply enjoying a favorite holiday dish with loved ones. 

Staying consistent with a healthy routine (during the holidays but at any time of the year) isn’t about strict rules—it’s about supporting your body with intention, flexibility, and balance!

At Whisper Health,  we take your WHOLE health into consideration. We look at your health and any concerns with a root cause approach, such as connecting the dots between your physiology, lifestyle and your wellness.

We not only identify where the problems are occurring, but then provide a comprehensive plan (AND accountability coaching) to ensure progress and sustainable results!