Find Your Anchor: A Feel-Good Guide to Navigating the Holidays

The holiday season is a bit magical, isn’t it? Crisp morning air, twinkling lights, cozy evenings, favorite foods, and quality time with the people who make life special. It’s a season full of joy, connection, and moments worth savoring. 

But let’s be real: the holidays can also bring packed calendars, disrupted routines, financial stress, travel, and a never-ending to-do list. Sometimes, the most wonderful time of the year can feel like the busiest time of the year. 

Reminder: Two things can be true at once. You can love the holidays and feel overwhelmed by them. You can enjoy your favorite holiday treats and care about your health. You can take a break from your usual routine without losing sight of your goals. 

This means not trying to do everything perfectly. Rather, it’s finding a way to feel good, stay grounded, and make it through the season without feeling like you need to hit the reset button on January 1st. 

Finding Your Anchors 

As dietitians, one question we hear a lot this time of year is, “How do I stay on track during the holidays?” 

Our answer might surprise you. 

It’s not about structured rules, cutting out foods you look forward to all year, or sacrificing the things that bring you joy. Instead, we encourage you to pause, check in with yourself, and get intentional about what helps you feel your best. One way of doing this is, identifying your holiday anchor points. 

Think of anchor points as small, feel-good habits that keep you grounded when life gets chaotic. They are simple, supportive behaviors that help you move towards your goals while leaving room for holiday fun, spontaneous plans, and that extra slice of apple pie you have been waiting all year for. 

Your anchor points should do three things: 

● Support your goals. They should help you feel your best physically, mentally and emotionally. 

● Fit your real life. They are realistic for you to maintain, even with a busy schedule. ● Leave room for joy. They provide structure without making you feel restricted or guilty if things don’t go according to plan.

Your best anchor points are the habits that help you feel your best and support the life you want to live. That way, when January rolls around, you’re not hitting the reset button. You’re carrying forward the momentum you’ve already built! 

20-Minute Holiday Anchor Ritual 

Grab a pen, a piece of paper, and set aside 20 minutes of uninterrupted time. You can make this a ritual by creating a cozy spot. Light a candle, put on your favorite playlist, and grant yourself permission to slow down. 

Step 1: Envision How You Want to Feel 

● How do I want to feel throughout the holiday season? 

● What matters most to me right now? 

● What would make me feel proud of how I cared for myself this season? ● Where would I like to be on January 1st? 

● How do I envision myself in three and six months from now? 

Maybe you want more energy, less stress, better sleep, a more consistent movement routine, or a healthier relationship with food. Whatever comes to mind, write it down. The answers don’t have to be perfect. 

Step 2: Charge Your Battery 

This is one of my favorite methods of self-reflection! Draw two batteries on your paper. Fill one up with color and leave the other empty. 

On the empty battery, list things that drain your energy. On the full battery, list the things that recharge you. Think beyond food and exercise. Consider your sleep, stress, relationships, daily routines, boundaries, and environments you spend time in. 

Things that might drain your battery: 

● Scrolling on your phone after bedtime 

● Saying yes to plans when you need downtime 

● Skipping meals and getting “hangry” later 

● Going several days without moving your body in a way you enjoy 

● Feeling pressure to make every holiday gathering perfect 

● Not drinking enough water during the day 

Things that might recharge your battery: 

● Reading a good book before bed 

● Spending quality time with loved ones 

● Getting outside in the morning

● Eating regular, satisfying meals at home 

● Taking a walk in the fresh air 

● Making time for hobbies, rest, and activities that bring you joy 

Now, sit back and reflect on the lists you created without judgment. What patterns do you notice? What can you reduce that is draining your energy? What could you make room for? 

Again, the goal isn’t to achieve perfection. You may not be able to eliminate everything that drains you, some stressors are unavoidable, and some holiday activities may take your time and energy, but still be worth it. The goal of this exercise is to understand what supports you so you can be more intentional with your time and energy. 

Step 3: Choose Your Three Anchor Points 

Now that you have your lists on hand, identify habits that support the way you want to feel, align with your goals, and fit your actual life. Then, choose three anchor points to carry with you through the holiday season. 

Keep them simple, specific, and achievable. Small habits, repeated consistently, help build momentum without the added pressure. Try the following tips: 

● Start small. A 10-minute walk is a great place to start. You can always build from there. ● Make it specific. Instead of “drink more water,” try “drink a glass of water when I wake up.” 

● Build in flexibility. If your usual workout doesn’t fit your schedule, a walk, a stretch break, an express workout, or dancing around the kitchen still counts as movement! ● Focus on how you feel. Choose habits that genuinely support your well-being, not just ones you think you should be doing. 

Putting it All Together 

The vision: “I want to feel energized and confident in how I'm caring for myself throughout the holiday season.” 

The January 1st goal: “I want to enter the new year feeling ready to build a consistent exercise routine, with regular workouts and daily walks.” 

The six-month vision: “I want movement to feel like a natural part of my daily life. I can adapt my routine to fit my schedule, enjoy different forms of exercise, and feel more energized throughout the day.” 

Things that drain my energy: 

● Scrolling on my phone before bed

● Saying yes to commitments that don't align with my priorities 

● Eating irregularly or relying on meals out when I haven't planned ahead ● Forgetting to drink enough water 

● Going several days without moving my body 

Things that recharge my energy: 

● Reading before bed 

● Spending time with friends 

● Getting outside in the morning 

● Staying hydrated 

● Preparing most of my meals at home 

● Moving my body in ways I enjoy 

Anchor 1: Hydrate before the hustle. Drink a glass of water within 30 minutes of waking up. Keep it on your nightstand or next to your coffee maker as a visual reminder. 

Anchor 2: Move a little, feel a little better. Aim for a 10-minute walk each day, preferably in the morning. Pair it with your morning water to make it easier to remember. On days when a walk doesn't fit, find another way to move that feels good. 

Anchor 3: Create a cozy evening wind-down. Swap pre-bed scrolling for a good book and aim for a consistent bedtime that allows you to get enough sleep. If 9:30 p.m. works for your schedule, great! If not, choose a time that feels realistic for you. 

Notice what's missing? A rigid meal plan. A list of forbidden holiday foods. An expectation to work out every single day, no matter what. 

Instead, these anchors create a supportive foundation. They leave room for holiday dinners, late-night conversations, travel days, and all the little moments that make this season special. 

And if you miss a day? No guilt, no starting over, no dramatic Monday-morning comeback. Just return to your next anchor when you're ready. 

Consistency doesn't mean perfection. It means knowing how to come back to what supports you. 

Your Holiday Reminder: Progress Doesn't Need a January 1st Reset 

You don't need to choose between enjoying the holidays and caring for your health. You can savor the seasonal treats, make memories with your favorite people, honor your need for rest, and continue working toward your goals all at the same time.

Your anchor points are simply a way to stay connected to yourself in the middle of a busy season. They give you a little structure when routines change, a little breathing room when life gets hectic, and a reminder that taking care of yourself doesn't have to be complicated. 

So, are you ready to drop anchor for the holidays instead of drifting out to sea? 

If you're not sure where to start, or you'd love a little extra guidance and accountability, our dietitians are here to help. We'll work with you to identify realistic habits, build a personalized plan, and find a balanced approach to nutrition and wellness that fits your life during the holidays and beyond. 

Let's make this the season of feeling good, finding balance, and enjoying the journey. Written by: Lexi Underhill, RDN