December Holiday Wellness:
Simple Habits for Feeling Good

The holidays are both pleasant and busy. Between travel, late nights, rich foods, and "just one more thing," it's easy to end the year exhausted. Here's a calm, realistic wellness plan for December, along with a checklist to keep handy if you plan to travel internationally.

Your December Wellness Game Plan: Follow the "1-2-3" rule.

1) Follow the "1-2-3" Rule

• 1 protein-rich breakfast (eggs with fruit, Greek yogurt with nuts, tofu scramble).
• Drink two glasses of water before noon.
• Three mini-movement bursts (5–10 minutes each: brisk walk, stair laps, stretch flow).

Small anchors keep you stable even when the calendar isn't.

2) The Plate-in-Thirds Trick

• ⅓ Lean protein (turkey, fish, lentils)
• ⅓ Colorful produce (salad, roasted vegetables, fruit)
• ⅓ Extras (mac and cheese, jollof rice, stuffing, pie)

3) Smart Sweets Strategy

• Select one "worth-it" dessert every event and eat it slowly.
• Pair sweets with protein/fiber to prevent sugar crashes.
• Keep sugar-free mints or tea for a natural “I’m done” cue.

4) Drink With Intention

• Alternate alcohol with water or seltzer.
• Know your limit and choose mocktails if needed.
• Plan alcohol-free days if you take medications or have chronic conditions.

5) Sleep Wins the Season

• Maintain a steady waking time even if bedtime shifts.
• Follow the 10-3-1 rule:
• End caffeine 10 hours before bed.
• Finish meals/alcohol 3 hours before bed.
• Shut off screens 1 hour before bed.

6) Stress: Follow Your Counter-Routine

• Try the 90-second reset: inhale 4, hold 2, exhale 6 (repeat x6).
• Schedule 10–15 minutes of “white space.”
• Use “Yes, if…” to protect your time and energy.

7) Move Like It's Winter (Because It Is)

• Keep a grab-and-go workout list on your phone.
• Bring a small resistance band when traveling.
• Try quick routines: 10 push-ups/10 squats x5, 15-min walk, YouTube yoga.

8) Immune Support Essentials

• Wash hands often, especially after flights and shopping.
• Hydration goal: pale yellow urine.
• Prioritize sleep, produce, protein, and medications.
• Stay updated on recommended seasonal vaccines.

9) Medication & Chronic Condition Tips

• Refill early so you don’t run out while traveling.
• Pack medications + a list (name, dose, frequency) in your carry-on.
• Bring BP/sugar monitors and record readings during the month.

10) Money & Food Boundaries

• Set a gift budget and keep it in your wallet/phone.
• Bring a food item you enjoy (fruit plate, Brussels sprouts, veggie tray).
• Remember: “No” is a complete sentence.

A Gentle Weekly Rhythm for December

• Week 1: Reset & Refill — Stock protein snacks, refill medications, schedule check-ins.
• Week 2: Move & Mood — 10 minutes outside daily; write 5 lines of gratitude at night.
• Week 3: Boundaries & Bedtime — Say one brave “no”; keep your wake time consistent.
• Week 4: Reflect & Re-plan — Review what worked; set 1–3 January intentions.

Quick Holiday Health Checklist

• ☐ Refilled prescriptions + travel list prepared.
• ☐ Prepared 3–5 quick breakfast/snack options.
• ☐ Saved 10–15-minute workout options.
• ☐ Marked “yes” events + added a few “no’s.”
• ☐ Chose your one-dessert strategy.
• ☐ Set consistent waking time + wind-down hour.
• ☐ Packed sanitizer, tissues, saline spray.
• ☐ Saved clinic/telehealth number + nearest urgent care/ER.