Episode 54: Turn Down (Not Off) For the Holidays

Feeling like the holidays derail your wellness goals? You’re not alone. In this episode, I share a mindset shift to help you move past all-or-nothing thinking. We’ll explore the idea of turning down the volume on your goals instead of turning them off—and why even small efforts can make a big difference.

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Summary

As the holiday season approaches, it's easy to feel overwhelmed and tempted to put your wellness goals on pause. After all, New Year's resolutions are right around the corner, so why not wait until January to start fresh? But here’s the truth: this all-or-nothing mindset might be doing more harm than good.

In this episode, we’re challenging the idea that wellness goals are like a light switch—either fully on or completely off. Instead, I introduce a new way to think about your goals: as a volume knob with multiple settings. Just like you wouldn’t crank a guitar amp to 11 all the time (Spinal Tap fans, you’ll love this reference!), you also don’t need to turn the volume all the way off during busy or stressful seasons.

We’ll dive into:

• The problem with the all-or-nothing mindset: Why it leaves us feeling stuck and makes it harder to build momentum in the new year.

• The volume knob analogy: How to adjust the “intensity” of your goals instead of abandoning them entirely.

• Practical examples for nutrition and mindfulness: What does a volume level of 1, 5, or 10 look like? For instance, a 10 for nutrition might mean home-cooked, whole-food meals every day, while a 1 could simply be adding one extra vegetable to your plate or eating without distractions.

• An action plan to stay consistent: I guide you through reflecting on your goals, defining your personal volume levels, and choosing what’s realistic for you during the holidays.

The episode wraps up with an empowering reminder: there are still six weeks left in the year—plenty of time to make meaningful progress. By choosing steadiness over perfection and showing up in a way that works for you, you’ll start the new year feeling better and more prepared. After all, it’s much easier to go from a 5 to an 11 than from zero!

If the holidays feel like a roadblock to your wellness journey, this episode is here to help you find balance, stay steady, and make progress—even when life gets busy.