Outsmart the Holiday Chaos: Fitness and Mindfulness Hacks for Busy Professionals
The end of the year can feel like a whirlwind. Busy professionals often face a trifecta of challenges: looming deadlines, endless holiday events, and the temptation to "let go" of fitness routines. I know I am certainly feeling the rise in cortisol as I prepare to “get as much done” before the holidays, which also leads to the seemingly inevitable rebound of completely letting go, over eating and not exercising over the holidays. I wanted to write this blog post as a plan for myself but also to help those of you who are feeling the same. You can enjoy the holidays without compromising your well-being. By being aware that this end of year burnout followed by rebound into complete gluttony being something that may be a little cyclical, we can stay ahead, strategise, and go into the holiday season with a smarter and more effective plan of attack.
Focus on the smallest easiest steps
Habits form the backbone of sustainable success, as James Clear explains in Atomic Habits: "You do not rise to the level of your goals; you fall to the level of your systems." In the chaos of the holiday season, focusing on small, consistent actions—like stretching for five minutes after your morning coffee or practicing deep breathing before bed—can anchor you amidst the storm. If you have a consistent training program or schedule, it might require adjustments due to added holiday activities. Sometimes, this leads to a complete absence of physical training. However, finding small, easy exercises to do between holiday activities ensures you stay active. If you don’t have a consistent training schedule, this could be an excellent time to start with the smallest, easiest steps. Don’t attempt a large and complicated training program—begin with the easiest option, like five minutes of push-ups, sit-ups, and air squats. The point is to do something, however small, to maintain momentum.
Practice Self-Control with Stoic Philosophy
The rebound effect of burning out trying to get everything done before the holidays often leads to a search for self-soothing, which may result in overindulgence and completely letting go of self-control. The Stoics remind us of the importance of moderation and discipline. Seneca wisely said, "Our soul is sometimes a king, and sometimes a tyrant. A king, by attending to what is honorable, protects the good health of the body in its care, and gives it no base or sordid command. But an uncontrolled, desire-fueled, over-indulged soul is turned from a king into that most feared and detested thing - a tyrant." Overindulgence, while seemingly soothing, leads to a crash—dopamine dips proportionately after it spikes, leaving us feeling depleted and regretful. Anna Lembke, in her book Dopamine Nation, explains that true joy comes from balance and moderation, not from being constantly pulled by impulse. By setting clear intentions—whether prioritizing family connection, health, or personal reflection—you ensure that your choices reflect what truly matters to you. Moderation is not deprivation; it’s a mindful way to enjoy the holidays without losing balance. The Stoic call for moderation aligns seamlessly with Buddhist teachings on compassion and self-love. Both philosophies emphasize the value of treating oneself with care and avoiding excesses that lead to suffering. While Stoicism focuses on temperance as a path to inner peace, Buddhism teaches us that true self-love lies in mindful awareness and compassion for ourselves and others. This bridge between self-control and compassion invites us to navigate the holidays with grace and intention.
Embrace Compassion Through Buddhist Teachings
From Buddhism, we learn that true self-love is not indulgence but compassion. Treating yourself with care during the holidays means resting without guilt, practicing mindful eating, and cherishing the present moment. Eating slowly and savoring each bite fosters gratitude for the food and the people around you, reducing stress and promoting emotional balance. As Thich Nhat Hanh taught, "Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves." This mindfulness can transform even the simplest holiday rituals into acts of love. This mindfulness can transform even the simplest holiday rituals into acts of love. Practical ways to bring mindfulness into holiday activities include focusing on sensory experiences during family gatherings—such as truly listening to conversations, feeling the textures of decorations, or appreciating the flavors of a meal. Engaging in gratitude journaling or setting a daily intention before holiday events can also enhance mindfulness and presence.
For mindfulness tips to help you overcome end of year burnout click here
Leverage the Minimum Effective Dose of Exercise
Scientific research supports the idea that you don’t need hours in the gym to stay fit. The concept of the "minimum effective dose" reveals that even short, focused workouts can deliver significant benefits. For example, a 2018 study published in the Journal of Sports Sciences found that high-intensity interval training (HIIT)—as little as 15-20 minutes—can improve cardiovascular health and increase calorie burn. But the benefits of exercise extend far beyond physical changes. Regular physical activity releases endorphins, known as "feel-good" hormones, which can reduce feelings of anxiety and depression, improving your psychological well-being. Exercise also stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain health, improving mood, focus, and overall mental clarity.
Physiologically, exercise boosts circulation, improves sleep quality, and enhances immune function—critical for maintaining energy levels during the busy holiday season. Engaging in just a few minutes of bodyweight exercises, such as push-ups, squats, and planks, can trigger these positive changes without requiring much time or equipment. Moreover, by staying consistent with your physical activity, you'll experience higher energy levels, which can help you keep up with the increased social activities, family gatherings, and other holiday demands. This added energy makes it easier to engage fully with your loved ones, savor the moments, and even enjoy some of the holiday fun, like dancing at parties, taking walks with the family, or playing games with kids. Keeping up with your exercise routine during the holidays doesn’t just improve your health—it enhances your ability to show up for the people who matter most.
Enjoy the Festivities Without Compromising Your Well-Being
By integrating habit-building strategies, Stoic self-control, Buddhist compassion, and scientifically-backed exercise methods, you can outsmart the chaos of the holiday season. This year, give yourself the gift of balance: enjoy the festivities, nurture your health, and enter the new year refreshed and empowered.
