As we head into the season of family gatherings, festive treats, and big holiday meals, it’s easy to get caught up between two extremes. Either we deprive ourselves and avoid all the goodies, or we give in and throw all our healthy habits out the window until January. But what if there was a different way to think about it? A mindset that allows you to enjoy yourself without feeling guilty, deprived, or out of control. That’s what we are discussing on today’s episode. Tune in here if you are on Spotify or continue reading for the show notes. If you are not on Spotify just search Small Daily Habits and listen on your favorite platform.
Welcome!
Welcome to Small Daily Habits, the podcast where we explore simple ways to live healthier, happier lives—even as we head into the busy holiday season! Today, we’re diving into the powerful role mindset plays in our approach to food and overall health. If you or someone you know has ever felt this struggle, I encourage you to listen in and share the episode. I also have a private Facebook community if you want to join in discussion with like-minded women who are facing the same struggles as you. It’s a great place for accountability in a safe, private setting.
The All-or-Nothing Mindset
Let’s chat about the “all-or-nothing” mindset. It’s that little voice inside that says, “If I have one cookie, I might as well eat the whole tray.” Or “I’ve already “cheated” with this big meal, so I’ll just quit working out for the rest of the month.” This mindset is exhausting and, quite frankly, it doesn’t serve you. Instead of feeling happy and satisfied, it leaves us feeling guilty or deprived and sometimes completely out of control.
So, how do we break free from this line of thinking and actually enjoy the season without losing sight of our health goals?
A New Mindset: Letting Go of Extremes
First, it starts with reframing the way we think about food and our choices. The holidays are a special time, full of traditions and joyous celebration. In our culture and many cultures, food is huge part of both. Instead of seeing every indulgence as a “failure” or “downward spiral,” let’s normalize the idea that you can make balanced choices that include both health and joy.
The Power of Belief: An Interesting Study
Now, I want to share an interesting story with you—one that highlights just how powerful our beliefs around food can be.
I read about this study, I don’t remember who performed it, but it was a legitimate, reputable source. In this study there were two groups whose goal was weight loss. Each group was given the exact same recipe as part of their meal plan. One group was told it was a decadent dessert they were allowed to indulge in because it was healthy but could also satisfy their sweet tooth. However, the second group was told it was a healthy smoothie. Here’s the fascinating part: the group who believed they were having a dessert actually lost more weight than the group who saw it as a healthy choice. Why?
Why is this true?
The group who thought it was a treat felt satisfied and had an enjoyable experience. They believed they were being “good” while still enjoying something indulgent. This mindset is exactly what they needed to succeed. They didn’t feel deprived, so they didn’t compensate by overindulging later. Their belief that they were both treating themselves AND making a healthy choice created a sustainable balance.
What Does This Tell Us?
As we head into the holidays what can we learn from this? This example shows us that how we think about our choices matters. Maybe even more than the choices themselves. If we approach holiday meals and treats with a sense of enjoyment and balance, rather than restriction or guilt, we’re far more likely to make choices that leave us feeling satisfied, happy, and in control.
Practical Tips for a Balanced Holiday Mindset
1. Give Yourself Permission to Enjoy
Begin by telling yourself it’s okay to enjoy your favorite holiday foods. Let go of the idea that indulging is synonymous with failure. Remember, one cookie, a missed workout, or staying up too late too late on occasion—doesn’t erase all the good habits you’ve built. By giving yourself permission to enjoy, you’re less likely to overindulge. It’s much easier to strike a balance when you are not constantly restricting yourself or in guilt mode.
2. Practice Mindful Indulgence
When you decide to have a treat, be fully in the moment. Slow down and take it in, savor it, enjoy every moment, rather than being quick and distracted. This helps you feel satisfied, in control, and most of the time you’ll find you need less indulgent moments to feel content.
3. Reframe Your Thinking
Like in the study I mentioned above, try to reframe how you view indulgences, not just with food but with setting boundaries, self-care, sleep or whatever you need at this busy time that normally makes you feel guilty for indulging in. Think of them as a part of the celebration, not something you have to “earn” or “work off” later. By seeing them as an enjoyable part of the season, rather than something that conflicts with your goals, you can create a healthier, more balanced relationship with food as well as your physical, mental, and emotional health.
4. Stay Consistent with Your Core Habits
During the holidays, it’s easy to let go of all your healthy habits if you feel like you’re not being “perfect.” Instead, focus on maintaining some core habits that make you feel good—like staying hydrated, moving daily, or getting enough sleep. These small, daily actions add up and help keep you feeling balanced, even with a few extra treats. Decide now, before the holiday chaos is upon us. That way when the time comes, you know what you are aiming for, and you are prepared.
5. Focus on the Bigger Picture
Remember that one holiday season is just a small part of your overall wellness journey. Allowing yourself to enjoy this time doesn’t derail your progress; it’s just one chapter in a much larger story. Your health is about long-term consistency, not short-term perfection.
What Habit are YOU Going to Adopt this Week?
This holiday season, let’s break free from the all-or-nothing trap and embrace a mindset of balance. What you believe about your choices can have a powerful impact on your success. By shifting your mindset to one of enjoyment and balance, you can fully savor the holiday season and feel good about the choices you’re making. This week spend some time planning ahead and mapping out what you want your holiday season to look like in terms of your health (physical, mental, and emotional). Need a little guidance?
Join my 30-Day Challenge
Want a little accountability this holiday season? Join my 30-day Thrive Through the Holidays Challenge. Set your intentions. Commit to doing at least one health related task per day. Be consistent and get guidance from me in your inbox daily. Then sit back and watch what happens. You’ve got this!
Join our Private FB Group and Tune in next week!
Well, that’s it, another episode of Small Daily Habits has flown by! Thank you for joining me today! If you’re ready to approach the holidays with a healthy mindset, I hope these tips empower you to enjoy yourself without guilt or stress. If you know someone who could use a little mindset boost before the holiday season, please share this episode with them and join my private Facebook group where you can discuss your takeaways from each episode. It’s a great way to stay accountable , talk through challenges, and share your wins!
Stay tuned because next week we have our first guest speaker, Lucy Hutchings, registered dietitian and we’ll be diving into secrets to a healthy holiday….tips from a dietitian. She reveals some juicy secrets so tune in next week!
Remember, BIG changes begin with Small Daily Habits! Until next time…
Missed last week’s episode Fueling Your Life with Consistency: 4 Pillars to Success? Tune in here or read here.
Christine
