Why Consistency Feels Hard This Time of Year
December is one of the toughest months to stay on track. Routines break, schedules shift, and food choices get less structured. But most people overestimate how much “damage” a busy week can do — and underestimate how powerful a few simple habits can be.
The truth is that you don’t need a perfect week to make progress. You just need a few things you can repeat.
1. Choose Your Non-Negotiables
The best way to stay consistent during busy seasons is to decide what you will do rather than focusing on what you won’t.
Here are three non-negotiables you can commit to right now:
- Daily steps (8–12K)
- Protein at each meal
- Two or three scheduled training sessions
If you only hit these three, you’ll maintain momentum — even when life is chaotic.
2. Simplify Your Food Choices
Holidays and events make nutrition feel complicated, but complexity isn’t the goal — consistency is.
Try this rule:
Protein + Produce + One Carb You Enjoy
It removes guesswork and keeps you full and energized.
Examples:
- Chicken breast + broccoli + potatoes
- Ground turkey + green beans + rice
- Eggs + spinach + toast
The key is repeatability, not perfection.
3. Protect Your Training Days
Consistency comes from structure. Pick your training days ahead of time and put them in your calendar like any other appointment.
Pro tip:
If your week is unpredictable, switch from longer workouts to shorter 20–30 minute sessions. A shorter workout done consistently beats a long workout you never start.
4. Lower the Bar — But Keep It Off the Floor
Your goal during busy weeks is not to crush every session. Your goal is to show up.
Even a “minimum effective” effort keeps you in rhythm:
- A 25-minute lift
- A long walk
- A simple, high-protein meal
- Getting to bed on time
Consistency is built on days like these.
5. Don’t Fall Into the Perfection Trap
The biggest mistake people make in December is believing they “messed up” and should restart in January. Here’s the truth:
You’re never more than one good day away from being right back on track.
One day of structure turns everything around.
Takeaway
You don’t need a perfect December — you need a consistent one. Small habits done daily will carry you into January with momentum instead of regret.