Getting Back on the Horse (Without Turning Your Life Into an Army Boot Camp)
The Christmas–New Year period has a funny way of making us feel like we’ve “fallen off the wagon.”
Routines loosen. Meals look different. Movement becomes optional. Bedtimes stretch. Glasses get refilled.
And then January rolls around with a loud, aggressive message:
“Right. Time to fix everything.”
Suddenly, it can feel like the only way forward is to swing hard in the opposite direction — strict rules, punishing workouts, and a sense that you need to make up for the past few weeks.
But here’s the truth:
You don’t need a brutal reset.
You don’t need to undo December.
And you definitely don’t need to join an imaginary army boot camp to be healthy.
You just need to… get back on the horse.
First, Let’s Reframe the Break (Properly)
The Christmas–New Year period isn’t a failure of discipline.
It’s a normal — and enjoyable — disruption to routine.
And that matters.
Life isn’t meant to be one long stretch of perfectly executed meals, structured workouts and early nights. Holidays, downtime, socialising, celebrations, long lunches, late nights, friends and proper relaxation are part of a full, healthy life — not something that sits outside of it.
If nothing ever disrupted your routine, things would be pretty boring.
And more importantly, they’d be unsustainable.
These periods give us connection, joy, mental rest and perspective. They remind us that food is social, movement ebbs and flows, and health is about more than ticking boxes.
So no — you didn’t “fall off.”
You simply stepped into a different season for a little while.
Now you’re just stepping back into your usual rhythm.
Nothing is ruined.
Your body didn’t forget how to be strong, energetic or resilient.
And you don’t need to compensate for enjoying your life.
Why the “All or Nothing” Reset Backfires
Going from festive mode straight into military-level restriction usually leads to:
Burnout within weeks
Increased hunger and cravings
Poor mood and low energy
Injury, exhaustion or resentment toward exercise
A bigger rebound than the original break
Your nervous system doesn’t respond well to sudden punishment.
Your metabolism doesn’t need shock tactics.
And your lifestyle probably can’t sustain it anyway.
Sustainable habits are built on consistency, not intensity.
Think: Re-Entry, Not Overhaul
Instead of asking, “How do I get back to being perfect?”
Try asking, “What’s the smallest version of my routine I can restart?”
Re-entry is gentle.
It’s familiar.
It’s doable even on tired, busy, low-motivation days.
This is how habits actually stick.
Step 1: Start With Anchors, Not Rules
Forget rigid meal plans and fitness challenges (for now).
Focus on anchors — simple habits that naturally pull the rest into place.
Nutrition anchors might look like:
Eating protein at most meals
Adding colour (fruit or veg) to your plate
Eating regular meals instead of grazing all day
Drinking water before coffee number two
Movement anchors might look like:
Walking daily
Two planned workouts per week
Stretching or mobility most evenings
Parking further away / taking the stairs
These don’t feel extreme — and that’s the point.
Step 2: Lower the Bar (On Purpose)
If you’re thinking, “I should be training five days a week again,”
start with two or three.
If you’re thinking, “I need to eat perfectly from Monday,”
aim for mostly nourishing, not flawless.
Lowering the bar doesn’t mean lowering standards — it means creating momentum.
Consistency beats intensity every single time.
Step 3: Expect Resistance (And Don’t Panic)
The first week or two back can feel:
Harder than expected
Less motivating than usual
Sluggish, stiff or uncomfortable
That’s not a sign you’re failing — it’s just your body re-adapting.
You don’t need to push harder.
You need to stay steady.
Motivation returns after action, not before it.
Step 4: Drop the Guilt — It’s Not Fuel
Guilt doesn’t improve habits.
It just makes them heavier.
You don’t need to “earn” food with exercise.
You don’t need to make up for rest days.
And you don’t need to offset holidays with suffering.
Health isn’t built through punishment — it’s built through supportive choices, repeated often.
Step 5: Aim for “Back to Normal” Before “Better Than Ever”
January doesn’t need to be about transformation.
A win might simply be:
Moving your body most days
Eating in a way that supports energy and digestion
Sleeping a little better
Feeling calmer around food
Feeling back in your routine
Once normal feels easy again, improvement follows naturally.
A Final Reminder
Those festive weeks weren’t a detour — they were part of the journey.
A life that includes holidays, downtime, celebration, friends, rest and flexibility is not a life that’s “off track.” It’s a life that’s actually being lived.
You don’t need:
A detox
A drastic plan
A new, stricter version of yourself
You’re not starting over.
You’re continuing, after a season that was meant to be enjoyed.
So saddle up gently.
Take the first easy step.
And remember — the healthiest routines are the ones that leave room for real life.