As a health coach, one of the most common concerns my clients express is how to establish healthy habits and maintain them, especially during the holiday season. The holidays bring joy, celebration, and often, indulgence, which can derail even the most committed individuals. However, with the right strategies, it’s possible to create healthy habits that withstand the holiday temptations and beyond. As we enter fall (and all things holidays!) I thought it would be helpful to highlight some strategies to help us navigate this season.
Start with Small, Manageable Changes
One of the biggest mistakes people make when trying to adopt healthier habits is taking on too much at once. This can lead to overwhelm and burnout. Research from the British Journal of General Practice shows that it takes an average of 66 days to form a new habit, with simpler habits taking less time to form and more complex ones requiring more time. Start with small, manageable changes. For example, if you want to eat healthier, begin by adding an extra serving of vegetables to your meals rather than overhauling your entire diet overnight.
Set Clear, Specific Goals
Setting clear, specific goals gives you a roadmap to follow. According to a paper published in National Institute of Health, goal setting is an effective strategy for behavior change, particularly when the goals are specific, measurable, attainable, relevant, and time-bound (SMART). Instead of a vague goal like “eat healthier,” set a specific goal like “eat a serving of fruits or vegetables with every meal.” Specific goals are easier to track and achieve.
Develop a Routine
Habits thrive on routine. Consistent routines help reinforce healthy behaviors. Try to incorporate your new healthy habits into your daily schedule. For instance, if you want to exercise more, choose a consistent time each day for your workout. Consistency helps solidify these habits into your daily life, making them easier to maintain.
Stay Accountable
Accountability is crucial for sustaining healthy habits. Share your goals with a friend, family member, or health coach who can offer support and encouragement. Tracking your progress in a journal or using a health app can also help you stay accountable and see how far you’ve come.
Be Mindful of Triggers
Understanding your triggers can help you navigate challenging situations, like the holidays. A study in Science Direct found that environmental cues can significantly impact eating behaviors. Once you identify your triggers, you can develop strategies to manage them. For example, if you tend to overeat at holiday parties, have a healthy snack beforehand to curb your appetite and focus on socializing rather than eating. If you do end up overeating it’s important to remember that one party isn’t going to derail your goals and to just aim to be more mindful at the next event.
Practice Mindful Eating
According to the National Institute of Health, Mindfulness is commonly defined as the awareness that arises when paying attention to the present moment nonjudgmentally. Mindful eating is a powerful tool, especially during the holidays when food is abundant. A study titled: Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss published in PubMed suggests that mindful eating can help reduce overeating and improve dietary choices. Pay attention to what you eat, savor each bite, and listen to your body’s hunger and fullness cues. This can help you enjoy your favorite holiday treats without overindulging.
Plan Ahead
Planning ahead can make a significant difference in maintaining healthy habits during the holidays. A study in the International Journal of Behavioral Nutrition and Physical Activity found that planning meals and physical activity increases the likelihood of following through with healthy behaviors. If you’re attending a holiday event, offer to bring a healthy dish. This ensures there’s at least one nutritious option available. Additionally, planning your meals and workouts around holiday events can help you stay on track.
Allow Yourself to Indulge (in Moderation)
It’s important to enjoy the holidays and not feel deprived. Allow yourself to indulge in your favorite treats, but do so in moderation. This approach can prevent feelings of resentment and make it easier to return to your healthy habits after the holidays.
Focus on Non-Food Activities
The holidays are about more than just food. Focus on non-food-related activities that bring you joy and help you connect with others. Engage in activities like playing games, going for walks, or participating in holiday crafts to shift the focus away from food.
Reflect and Adjust
After the holidays, take time to reflect on what worked well and what didn’t. This is practicing a form of mindfulness. Use these insights to adjust your habits and strategies moving forward. Remember that setbacks are normal, and each day is a new opportunity to make healthier choices.
Creating and sustaining healthy habits is a journey, not a destination. By starting small, setting clear goals, developing routines, and staying mindful, you can navigate the holidays without losing sight of your health goals. As a health coach, I encourage you to be patient with yourself and celebrate your progress, no matter how small. The key is to keep moving forward, one step at a time.
If you found this guide helpful and are looking for more personalized support, consider reaching out to a health coach who can provide tailored advice and encouragement. Remember, you don’t have to navigate this journey alone!
