Rebuilding healthy habits after the holiday break
The holidays can be a good opportunity to invite joy and an indulgent break from routine. But, as the hype of the new year comes to an end, many of us find ourselves in the ‘in-between’ phase - caught between the aftermath of festive relaxation and the structure of everyday life. Rebuilding healthy habits during this time can feel daunting and extra bothersome, but with gentle and intentional steps, it’s absolutely possible to ease back into a rhythm that supports your wellbeing.
Why rebuilding habits feels harder post-holiday
From a psychological standpoint, habits rely on consistent cues and behaviours. During the holiday season, consistency falls off and we give ourselves a rest from the routine. For instance, mealtimes shift, exercise routines may pause, work schedules stagger off, and we tend to engage in more social interactions. For habit formation, our brains rely on consistent energy. When our social and physical capacities are usually pushed during the holiday season, motivation can be even harder to muster.
With self-compassion and realistic expectations, we can reignite our healthy habits and get back into routine.
Gentle ways to rebuild your habits
Start small and specific
Grand promises that we make to ourselves can fail to stick if we limit ourselves too much. If we’ve been away from exercise for the past two weeks, expecting ourselves to get back into the gym 5 days a week might be too much of an ask. This can lead to a loss of motivation and discipline. Instead, manageable intentions of getting back into the gym twice in your first week can help build momentum.
2. Reconnect with your ‘why’
After the fatigue of the holiday period, home cooked meals might sound like the least appealing activity. As with any healthy habit you are trying to rebuild, reflect on why they matter to you. . This connection to personal values creates intrinsic motivation, which is more sustainable than external pressures.
3. Integrate habits into existing routines
The new year comes with a drive to change our old habits or integrate some healthier ones. In behavioural psychology, the power of pairing new habits with existing ones is heavily discussed. Known as “habit stacking”, adding new, desirable habits to existing habits reduces the mental effort required to establish new routines.
4. Celebrate small wins
Positive reinforcement strengthens behaviour. By celebrating our small steps, we acknowledge our progress, boosting motivation and reinforcing the desirable habit.
Navigating the in-between period
This time of January is the in-between of our indulgent holidays and reality check of routine. Taking advantage of the “fresh start effect” we discussed last week, take this opportunity to rebuild routine in your days with old and new habits!
With warmth,
Ruchi.