The holidays can feel like a beautiful train wreck—sparkling lights, family traditions, and joyful moments all wrapped up with deadlines, sugar overload, and zero free time. As women (and especially moms), we’re often the engines behind the season’s magic—which makes it all too easy to burn out before December even ends.
In this article, I’ll break down practical, realistic strategies to help you stay healthy, present, and centered through the holiday season. These strategies come from a webinar I hosted last year. I organized my guidance into three core domains: body, mind, and spirit.
BODY: Your Physical Health and Resilience
You don’t need to hit the gym 5 days a week to survive the season. I recommend sticking to a 2-3 day per week resistance training plan. This supports your metabolism, helps regulate stress, and prevents the common 1 to 8 pounds of weight gain that many Americans experience over the holidays.
If you don’t have a gym plan? Walk. A 5 to 15-minute walk, even in the cold, adds up quickly. Bonus: Use that time for an audiobook, prayer, or podcast you enjoy.
Whether it’s walking the dog at 5 am or doing loops around your office building at lunch, movement matters. Early morning walks can be a mental and physical anchor. Build your own version of this routine. Start with 5 minutes. Add as you go. No perfection required.
Move on the Go
Traveling for the holidays? Pack resistance bands or stick to bodyweight basics: pushups, lunges, planks. Fitness doesn’t have to pause just because you’re not home.
Eat Real, Not Perfect
The goal isn’t to avoid cookies or say no to wine but rather to make intentional choices.
- Avoiding all-or-nothing thinking
- Saying “I don’t choose to” vs. “I can’t” to reduce mental resistance
- Prioritizing protein (aim for ~1g per lb bodyweight daily)
- Eating whole, one-ingredient foods (like fruit, vegetables, meats) to curb cravings
Sleep is a Secret Weapon
A pre-bed routine isn’t just for toddlers. Try the 3-2-1 method:
- 3 hours before bed: stop eating
- 2 hours before bed: stop drinking
- 1 hour before bed: shut down screens
Stretching, mobility work, and winding down physically help your nervous system shift into recovery mode. Set the tone with low light, quiet tasks, or a warm cup of tea.
MIND: Organize, Delegate, and Breathe
Shop and Wrap Early
Retail kicks into high holiday gear right around Halloween, so it can help to start then, too. With a simple spreadsheet and a commitment to wrapping as you go, you can avoid the chaos of last-minute sprints to Target. Pick your pace, but don’t delay what can be done early.
Streamline with Online Tools
From grocery delivery (hello, Instacart) to white elephant gifts made at home, tech can make things easier. Use it. Don’t apologize.
Decorate in One Big Push
Pick a day (Black Friday is a good one!) and just do it. The whole house. Make it a family activity and check it off the list early.
Plan the Baking
Instead of marathoning 13 cookie recipes in a weekend, break it up. List what you need, buy it early, and bake in manageable batches. Freeze them so they’re fresh for the holiday sharing and eating.
Use Time Pockets
Holiday magic isn’t built in long blocks of free time. It’s built in carpool lines, piano lesson waits, and lunch breaks. Use those little spaces for ordering gifts, writing cards, or doing a quick 5-minute cleanup.
Remember the Budget
If spending stresses you out, scale back or make it yourself. Thoughtful trumps expensive.
Manage Overwhelm with Box Breathing
Feeling flooded? Try box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 4 times. This simple technique brings your nervous system back to baseline.
SPIRIT: Don’t Lose the Reason in the Rush
Keep Prayer in Motion
Prayer can happen on your walk, in the shower, or during your commute. Use apps like Hallow or Ascension for guidance or structure.
Stay Grounded in Service
Do at least one act of service each season. Make cards for a nursing home. Adopt a family. Donate to a Giving Tree. This helps re-center your focus and reinforces gratitude.
Embrace Advent Intentionally
Light the candles. Listen to Advent music. Attend Mass even when busy. Use this season to nourish your faith, not rush through it.
Calm Body, Calm Mind
Before bed, do simple mobility or a body-scan exercise. These physical habits cue your nervous system to relax. Even five minutes can improve your sleep and reduce next-day stress.
Final Thoughts: You Don’t Have to Do It All to Do It Well
Holiday wellness isn’t about perfection. It’s about protecting the practices that keep you healthy, connected, and grounded. Movement. Mindfulness. Meaning.
Take what works from this list and leave the rest. Whether you’re managing a household, navigating grief, or simply trying to keep it together until New Year’s, you are not alone.
This season, give yourself the gift of permission:
- To delegate.
- To walk.
- To pray.
- To rest.
- To enjoy it.
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