Gently Returning to Routine After the Holidays: A Biopsychosocial Approach to Nourishing Yourself

The holidays are a joyful whirlwind—full of food, family, laughter, travel, disrupted sleep, and schedules that go sideways in the best and messiest ways. And as the new week begins, so does that familiar feeling: “Okay… it’s time to get back on track.”

But here’s the truth:
There’s no “track” you ever fell off.
There’s just life, and the natural ebbs and flows of being human.

Instead of beating ourselves up for enjoying holiday meals or taking time to rest, we can step into this week with a healthier, more grounded perspective—one rooted in the biopsychosocial model.

Let’s break that down gently and simply.

**🌿 The Bio: Your Body Is Designed for Flexibility**

Your body doesn’t panic because you had pumpkin pie, extra servings of mashed potatoes, or that annual holiday brunch you look forward to all year.
Physiologically, your long-term progress doesn’t shift from one weekend, or even one week. Your metabolism is adaptable, and your muscle tissue, hydration, and hormones all recalibrate as you return to your normal rhythm.

This week, think of your body not as something to “fix,” but as something to support:

Drink water throughout the day
Eat a balance of protein, carbs, and fats
Get back to your usual meal timing
Move your body in ways that feel good

These simple actions help your physiology settle without restriction, guilt, or overcorrection.

**🧠 The Psycho: Your Mind Matters Just as Much**

Your mindset shapes your behaviors—and your relationship with food.

If you’re telling yourself:

“I messed up,”
“I need to undo the damage,” or
“I should compensate by eating less or training more,”

…you’re reinforcing an all-or-nothing pattern that keeps you stuck.

Instead, gently shift the narrative:

“I enjoyed the holidays. I’m allowed to live and celebrate.”
“My progress isn’t ruined. I’m just returning to my routine.”
“I care for my body, not punish it.”

This kind of self-talk helps reduce stress, lowers cortisol, and actually makes it easier to make nourishing choices throughout the week.

**🤝 The Social: You’re Not Doing This Alone**

Food is social. Holidays are social. Traditions are social. And getting back to routine often feels easier when we feel connected and supported.

Maybe that means:

Meal prepping with your partner
Taking a walk with a friend
Checking in with your coach or accountability group
Having a family dinner where you choose balanced, comforting foods

When you lean on your social environment in healthy ways, you create systems that naturally guide you back into consistency—without shame or pressure.