How to Get Back on Track with Healthy Habits After the Holidays
Struggling to restart your healthy habits after the holidays? You’re not alone.
That stretch between Christmas and New Year’s throws off even the most consistent routines.
December feels like a whirlwind—holiday parties, family gatherings, indulgent meals, and disrupted schedules. By the time January rolls around, many people feel sluggish, unmotivated, and out of sync with their usual healthy habits.
It’s easy to think, I’ll start fresh next week. But then next week comes, and getting back on track feels impossible.
Suddenly, one missed week turns into two—or more.
The scale starts creeping up. Energy levels drop. And you find yourself wondering, Why can’t I just get back into the groove?
If this sounds familiar, don’t worry—you’re not alone. A study published in the European Journal of Social Psychology found that forming or re-forming habits takes anywhere from 18 to 254 days, depending on the person and habit. The good news? You don’t have to wait months to rebuild momentum.
Here’s how to make getting back on track easier with three simple, science-backed steps.
Why Restarting Healthy Habits Feels So Hard
Before diving into the steps, let’s talk about why restarting feels so difficult.
When you take a break from a habit, your brain shifts away from automatic behavior. Instead of running on autopilot, you now have to actively decide to do something you used to do without thinking.
This is where most people get stuck. They expect habits to “just come back” after the holidays, but in reality, habits require intentional effort to restart.
The key? Make it easy enough that your brain doesn’t resist.
Here’s how:
3 Simple Steps to Get Back on Track
Restarting your routine doesn’t mean overhauling everything overnight. Instead, follow this structured approach:
1️⃣ Start Small
Trying to restart every habit at once is overwhelming—and it rarely works.
Instead of saying, I’ll eat perfectly, go to the gym daily, and sleep 8 hours a night starting Monday, focus on just one small habit.
Why?
Small wins create momentum
Success builds confidence
Your brain is more likely to stick with an easy change
💡 Example: Instead of forcing yourself to jump back into 5 AM workouts, start with a 10-minute morning stretch or one short walk after lunch.
2️⃣ Make a List of Habits to Rebuild
Once you’ve committed to starting small, write down the habits you want to rebuild.
✅ Tracking your food
✅ Prioritizing protein
✅ Hitting 7,000–10,000 steps per day
✅ Drinking enough water
✅ Going to bed on time
This step is crucial because it gives you clarity and structure. When everything feels chaotic after the holidays, seeing your habits on paper makes them feel more manageable.
3️⃣ Pick One Habit and Focus on It for 2-3 Days
Now, instead of jumping into all the habits at once, pick just one.
🔹 Choose the easiest habit to restart.
🔹 Focus on it for 2-3 days until it feels natural.
🔹 Then move on to the next easiest habit.
This is called habit stacking—a proven technique that makes habit formation feel effortless over time.
💡 Example: If you used to drink a protein shake every morning, start by reintroducing just that one habit. Once it feels automatic, add another habit—like taking a short walk after dinner.
📌 Pro Tip: If you struggle with consistency, set reminders on your phone or use a habit tracker to keep yourself accountable.
Common Mistakes That Keep You Stuck
Even with a solid plan, many people fall into these common traps:
🚫 Trying to be perfect. If you miss one day, don’t abandon the habit altogether. Progress beats perfection.
🚫 Comparing yourself to your "best self." You might not be able to pick up right where you left off, and that’s okay. Start where you are.
🚫 Skipping steps. It’s tempting to jump ahead and restart multiple habits at once. But slow and steady wins the race—stick to the plan.
🚫 Focusing only on weight. Instead of stressing over the number on the scale, track energy levels, sleep quality, and mood improvements.
How Long Does It Take to Get Back on Track?
Many people wonder, How long will it take to feel normal again?
Here’s the truth: It depends.
For some, getting back into a groove takes a few days. For others, it takes a few weeks. The key is to go at a pace that feels sustainable.
If you follow this step-by-step process, by mid-February, you’ll likely have:
✔️ Rebuilt your core habits
✔️ Regained confidence in your ability to stay consistent
✔️ Started seeing real progress again
Remember: Your habits don’t have to be perfect. They just have to be consistent.
Final Thoughts: Make This the Year You Stick With It
If you’ve fallen off track, don’t panic. The post-holiday slump is temporary—and with the right approach, you can get back into your routine faster than you think.
Here’s what to do next:
✅ Choose one habit to focus on today
✅ Commit to it for 2-3 days
✅ Layer in more habits slowly
By following this plan, you’ll not only rebuild your habits—you’ll make them stronger than ever.
Need extra support?
If you’re a busy mom over 40 looking for personalized coaching to stay on track year-round, check out my coaching program and let’s build a sustainable plan together.
Let’s make this the year you stay consistent and feel your best!