How do you enjoy the season without losing sight of your wellness goals, your energy, or your peace of mind? It all comes down to being intentional—and this simple holiday checklist will help you stay focused on what matters most, while still enjoying everything you love about this time of year.
Table of Contents
1. Plan Ahead for Food (and Make It Work for You)
Food is such a big part of the holiday experience—and it should be! But it’s also one of the areas where we tend to feel the most stress, temptation, and regret.
This year, try being more mindful before the big meals and celebrations start.
Here’s what to include in your food-focused holiday checklist:
- Plan your meals ahead for regular days—not just the big dinners! Knowing what’s for breakfast or lunch helps you avoid mindless snacking or takeout traps.
- Try new recipes that are festive and nourishing. Think spiced roasted veggies, lighter versions of traditional favorites, or a healthy holiday treat to share.
- Bake in smaller batches to reduce leftover temptations. (Your future self will thank you.)
- Focus on food quality, not just quantity. A colorful plate full of real, whole foods can fuel you better than any sugar rush ever will.
Remember: what you eat has a powerful impact on your mood, your energy levels, your immune system, and even your sleep.
2. Keep Moving to Stay Energized and Resilient
Exercise doesn’t have to mean long gym sessions—especially during the holidays. It just means moving your body with purpose to boost your mood, keep your energy up, and support your immune system.
Here’s your movement checklist:
- Aim for 30 minutes of activity most days. This can be as simple as a brisk walk, dancing in the kitchen, or a quick strength session at home.
- Make it festive! Go for a holiday lights walk, try a seasonal workout challenge, or turn up your favorite tunes and have a dance break.
- Bonus: Research shows that 30 minutes of daily exercise can cut your risk of getting a cold in half.
Movement is your secret weapon for feeling good during a busy season. Make it part of your day, like brushing your teeth—no stress required.
Need some motivation?
Click here to check out the 12 Days of Fitmas Challenge workout!
3. Be More Prepared Than Usual
Let’s be real: holiday stress often creeps in when we’re rushing or scrambling at the last minute.
This year, take the pressure off by planning earlier than you think you need to.
Here’s what to prep now:
- Shop online early to avoid shipping delays and sold-out gifts.
- Adjust your travel (or non-travel) plans with intention. Staying home? Create special at-home traditions so it still feels memorable.
- Make a “holiday fun list.” Include movie nights, game nights, walks to see decorations, or volunteering together.
- Ask your family what they want to do this year. You might be surprised what simple ideas bring the most joy.
The more you prepare ahead of time, the less chaos you’ll deal with—and the more presence you’ll bring to each moment.
4. Build In Time for Self-Care and Connection
This might be the most important item on your holiday checklist.
If you’re feeling stretched thin, comparison-fatigued, or a little down about how this year is different, it’s okay. The holidays can bring up a lot—emotionally, mentally, and physically.
Give yourself the space to acknowledge what you’re feeling and take action to care for yourself.
Try adding these to your checklist:
- Send a card or message to someone you miss.
- Take 15 minutes for YOU—read a book, sip a warm drink, or journal. No screens, no pressure.
- Do something that soothes your senses: a hot bath, a walk in nature, a playlist that brings you peace.
- Give something away—your time, a meal, a kind word. Giving is a powerful mood booster.
When you prioritize self-care and connection, the rest of the season falls into place more naturally.
Final Thought: This Holiday Checklist is YOURS
The truth is, there’s no “perfect” holiday season. But when you’re intentional with your time, choices, and energy, you create something even better: a season that actually feels good.
This year, let’s make that the goal.
✨ Save this holiday checklist. Share it with a friend. Come back to it when things start to feel too busy.
Because you deserve to enjoy the season without burning out.
REFERENCE: www.webmd.com/cold-and-flu/cold-guide/exercise-when-you-have-cold#1
