When Schedules Get Busy, Habits Don’t Have To stop
Between family gatherings, travel days, school events, office parties, and holiday prep, it’s no wonder your normal rhythm feels off this time of year. The calendar fills up fast, sleep gets shorter, and routines can slide without you even realizing it.
But consistency isn’t about perfection—it’s about having a system that holds steady when life gets loud. Whether you’re training for strength, trying to maintain your routine, or simply want to avoid starting over in January, a few intentional shifts can keep your fitness and nutrition on track through the busiest season of the year.
Here’s how to design a holiday environment that keeps you grounded, moving, and feeling good—no matter what’s on the calendar.
1. Protect Your Training Schedule
Why it matters: When time feels scarce, workouts are often the first thing to go. But studies show that maintaining regular exercise—even shorter sessions—supports stress resilience, immune function, and energy regulation during demanding periods (PMID: 36656458).
How to do it:
- Plan ahead. Each Sunday, look at your week ahead and block 2–3 training sessions as you would a meeting or an appointment. Add them to your digital calendar with reminders so you don’t forget.
- Adjust… DON’T cancel. If travel or events conflict, a kid gets sick, or something else unplanned happens just shorten the session rather than skipping it. A 20-minute lift or a hotel-room mobility flow still keeps momentum.
- Make it social. Invite a family member or friend to join a session with you—it turns consistency into connection!
Real-life tip: One of my clients brings mini resistance bands on every holiday trip. Even when the gym isn’t an option, she does 3 quick circuits before breakfast. That 15 minutes keeps her stress down and structure intact.
2. Prepare Your Gear the Night Before
Why it matters: The less you have to think in the moment, the more likely you are to act. Laying out clothes, shoes, and water bottles ahead of time removes one layer of friction when mornings are chaotic.
How to do it:
- Pack your gym bag and set it by the door or put it in your car.
- Keep a spare pair of sneakers and a refillable bottle in your trunk for spontaneous sessions.
- Traveling? Toss resistance bands, a jump rope, or your favorite pre-workout snacks into your luggage or get some needed alone time and take a long walk.
Real-life tip: During last year’s holidays, a member shared that he packed his gym shoes in his luggage. It reminded him to move a little bit each day—and kept him from completely skipping workouts when he was away from home.
3. Plan Your Meals Before You Get Hungry
Why it matters: Holiday eating isn’t the problem—reactive eating is. And that can happen any time of year, but the holidays always seem to intensify reactivity. When meals are unplanned, travel delays, parties, and sugar-heavy snacks make it easy to lose balance. Thinking ahead reduces stress and supports blood-sugar stability.
How to do it:
- Plan the anchor meals. Choose breakfast and lunch options that stabilize your day—protein-rich, fiber-filled, balanced with color to help prevent cravings and drive thru runs.
- Batch what you can. Cook one bigger amount a protein and a quality carb source (like chicken and quinoa) to use in multiple meals.
- Hydrate early. Most fatigue and sugar cravings intensify when hydration drops—especially while traveling.
Real-life tip: One of our members packs single-serve protein powder and electrolyte sticks in her carry-on. That small prep move helps her stay fueled and hydrated during travel days without relying on expensive airport snacks.
4. Keep Accountability in the Mix
Why it matters: Structure thrives in community. When schedules scatter, so does consistency—but sharing your plan keeps you anchored. Research shows that even light accountability (like checking in with a coach or friend) dramatically improves follow-through (PMID: 33631527).
How to do it:
- Text a friend or coach your planned training days.
- Share your progress in your gym or program group chat.
- Book classes in advance and set reminders—most gyms allow 24-hour changes if needed.
Real-life tip: Last year, I had a member tell me, “I’ll be gone for five days, but I’ll do three 20-minute at home workouts while I’m away.” When I followed up the next week, she’d done all three! Sometimes, the simple act of telling someone turns intention into accountability.
5. Track Wins—Even Small Ones
Why it matters: Progress doesn’t disappear during the holidays, but it can get harder to see. Acknowledging small wins keeps momentum high and reminds you that you’re still moving forward.
How to do it:
- At the end of each week, jot down three wins: “Drank my water goal,” “Moved four days,” “Slept 7 hours three nights.”
- Use your notes app or a journal at home—something visual.
- Reward consistency with something positive: a new playlist, a fresh journal, an evening of solitude, or a rest day without guilt.
Real-life tip: One of our clients keeps a “Holiday Wins” list on her fridge. Every family member adds something positive they did that week. It’s a powerful reminder that progress doesn’t stop just because schedules change.
The takeaway
The holidays don’t have to derail your routine—they just require more intentional planning. Protect your training blocks, prep small things in advance, and stay accountable to yourself and your community.
By setting up your environment now, you’ll roll into the new year strong, confident, and already in motion—no restart required.
Ready to keep your habits steady this season? Let’s build your plan together.
In Imperfect Action,
Dana
