Holiday Habits That Actually Help

Every year around this time, I used to tell myself the same lie: “I can do it this year… I’ll just get through the holidays… I’ll get back on track in January.”

“Getting through” usually meant:

Saying yes to every party
Drinking more than I wanted to, and often by myself
Stressing about food or just not caring at all
Skipping workouts “just this once” (over and over) and eventually a massive drop

By January, I didn’t just feel out of shape. I felt disappointed in myself. Again.

Fast forward to now: I’m coming up on four years alcohol-free, I coach for a living, and I’ve learned that the holidays don’t have to be an 8-week blur of overdoing it and then starting over from zero.

The big shift wasn’t “more discipline” or “more willpower.” It was better habits & better environments—small, specific, attainable actions that I could hang onto even when life got loud, messy, and full of food & booze.

Check out the below to get the juices flowing and start putting ACTION to the CHANGE you want.

Why Habits (Not Perfection) Win the Holidays

Here’s what I know from my own journey with alcohol, food, and training:

All-or-nothing thinking wrecks progress.
“I blew it” quickly turns into “screw it.” aka the F-its
What actually works is doing a few small things consistently, even when you’re not at 100%.

So instead of “I’m going to be perfect,” I want you thinking: “These are my 3–4 non-negotiable habits. No matter how wild the calendar gets, I’m going to hit these more often than not.” That’s it. That’s the game.

Movement Habits: Keep Your Body in the Game

During the holidays, your training doesn’t need to be PR-level. It just needs to stay alive.

Daily Walk “Buffer”: Walk 10–20 minutes every day or aim for 6–8k steps. On days you can’t make it into the gym, this keeps your body moving and your head clear.
Non-Negotiable Training: Commit to 3 workouts per week. Put them in your calendar like appointments. If it’s on the calendar, it’s happening.
Mini Mobility: 5–10 minutes of stretching or mobility each day—right when you wake up or before bed. Perfect when you’re traveling or stuck sitting more.
Post-Party Reset: Day after a party? No shame spiral—just a mandatory 10–15 minutes of light movement (walk, easy row, or bodyweight flow at home). This pulls you right back into “I take care of myself” mode.

Food Habits: Enjoy the Food Without Trashing Your Goals

You don’t need to avoid holiday foods. You also don’t need to eat like it’s your last meal on Earth.

Protein Anchor: Have a palm-sized serving of protein at 2–3 meals per day. At parties, build your first plate around protein.
Veggie Rule: Get at least 1 serving of veggies at 2 meals per day. At parties, aim for half your plate = protein + veggies before you go back for treats.
Holiday Treat Boundary: One dessert or treat per day or only having sweets after a main meal (no random grazing all day).
No Seconds (Except Protein/Veggies): At big meals: one plate of starches/desserts. If you go back for more, make it only for extra veggies or lean protein.
Mindful Bite Habit: Once per day, eat one snack or treat with zero screens. Sit down, no phone, no TV, just you and the food. This slows you down and cuts way down on mindless munching.

Alcohol & Drinks: From Someone Who’s Been There

This part is personal for me.

I used to lean hard on alcohol during the holidays (which ultimately led to everyday)—social anxiety, stress, fatigue, trying to “take the edge off.” It never actually solved anything; it just made my sleep worse, my mood worse, and my sense of control disappear.

Some habit options:

Alcohol-Free Days: Choose 3–4 alcohol-free days per week or commit to no drinking Sunday–Thursday.
Water Before Alcohol: Before each alcoholic drink, have a full glass of water. You can also set a boundary like: max 1–2 drinks per social event.
Cut the Sugary Stuff: Swap one sugary drink per day (soda, sugary coffee, or juice) for water, seltzer, or unsweetened tea.
Hydration Anchor: Aim for ½ your bodyweight (in ounces) of water per day, or at least 60–80oz for most people. You’d be amazed how much better you feel when you’re not dehydrated.

These habits aren’t about shame. They’re about giving your brain and body a fair shot at feeling good and on point.

Sleep & Recovery: The Silent Superpower

Training hard and eating well won’t feel great if you’re running on fumes.

Pick one:

Bedtime Window: Hit a consistent bedtime within the same 30–60 minute window at least 5 nights per week.
Screen-Free Wind Down: No phone or social media for 20–30 minutes before bed. Read, stretch, or journal instead.
Lights-Out Minimum: Get at least 7 hours in bed each night. It doesn’t have to be perfect sleep; just give your body the time.

Mindset & Self-Care: Don’t Let One Night Define the Whole Season

The holidays can crank up stress, comparison, and that “I’m behind” feeling (gross).

Powerful but simple:

Daily Gratitude: Write down 3 things you’re grateful for each day (Notes app is fine).
2-Minute Check-In: Once a day, pause for 2 minutes of breathing or self-check: “How am I feeling? What do I need?”
- Positive Self-Talk Rule: Catch one negative thought about your body/food per day and reframe it from “I blew it at that party” to “I enjoyed myself, and I’m back to my habits at the next meal.”
Read for You: Read 1 chapter or 10 minutes of fiction daily. Pure “me time” in the middle of a hectic season.

Community & Connection: You Don’t Have to Do This Alone

One of the biggest reasons I’ve been able to stay alcohol-free—and stay consistent in my own training—is community. You all. This gym.

Let’s use that.

Accountability Touchpoint: Check in with an accountability buddy 3x per week (text, DM, quick chat at the gym) about your habits.
Acts of Kindness: Do one small act of kindness every day: send a supportive message, hold a door, compliment someone’s effort in class.
Gym Engagement: Engage with the gym community once per day: comment in the FB group/participate in #bsf, high-five a new member, actually put your PR on the board, cheer someone on in class!

The more connected you feel, the easier these habits are to keep. You will have off days. You’ll have parties, weird schedules, travel, kids’ events, and random curveballs. That’s the point.

If you can hold onto a few simple habits during the hardest season of the year, imagine how capable you’ll feel in January.

This isn’t about shrinking your body or “earning” your food. It’s about building proof that you can trust yourself:

You can enjoy the holidays and take care of your body.
You can drink less (or not at all) and still have fun.
You can show up for yourself, even when life is busy.

I’m in this with you—not just as your coach, but as someone who’s had to rebuild his own habits from the ground up.

Let’s make this the year you don’t start over in January. Let’s make it the year you roll into the new year already moving, already hydrated, already proud of how you showed up.

— Coach Mike 🏋🏻‍♂️

Ready to lock in these habits with real support? Our Holiday Habits Challenge kicks off soon, along with our next round of Group Nutrition Coaching. Join us and roll into the new year already feeling strong, consistent, and confident. Spots are limited—grab yours now. Email [email protected] to get started!