The holidays can be beautiful…and they can be a lot.

Extra cooking, travel, grandkids, family dynamics, later nights, and all the food can leave your nervous system doing the best it can, but your body quietly saying, “Can we please make this easier?”

This Holiday Survival Checklist is designed to help you support your body during a season that often pulls you out of your rhythms. These are gentle, doable practices that lower stress, help keep inflammation in check, and make it easier to eat in a way that supports your brain, bones, and hormones.

Download the checklist here

1. Hydrate Before the Holiday Hustle

What to do: Drink at least 16 oz of water first thing.

Why it matters: Hydration helps your digestion, energy, and hunger signals—three things that tend to get wobbly during the holidays. Starting with water is like telling your body, “I’m taking care of us today.”

2. Take 5 Minutes to Visualize Your Future Self

What to do: Sit quietly and picture the version of you who feels light, clear, less inflamed, and more herself—even during busy seasons.

Why it matters: When we lead with intention instead of reaction, our choices improve. This is especially powerful for women in midlife who are re-writing health stories.

3. Pre-Plan Your Food for the Day

What to do: In a notebook, jot down what you plan to eat—meals and snacks.

Why it matters: Holiday eating can become “whatever is in front of me.” A 2-minute plan brings you back to your goals (better cognition, healthy cholesterol, calmer digestion) without being rigid.

4. Move Your Body for 15 Minutes

What to do: Brisk walk, light indoor steps, or a quick circuit—just move and breathe.

Why it matters: Movement helps with blood sugar balance, mood, and circulation. And on days with richer foods, a short walk can make a big difference.

5. Choose Calm Inputs

What to do: Put on a gentle acoustic or instrumental playlist instead of the news.

Why it matters: Your nervous system can’t tell the difference between “holiday stress” and “I’m consuming stressful content.” Music is a simple way to shift your chemistry toward calm.

6. Do a Body Scan

What to do: Close your eyes and scan from head to toe. Notice what’s tight, what feels good, what needs love.

Why it matters: This brings you back into your body—important when you’re hosting, caregiving, or over-functioning. Offer gratitude for what’s working. That’s part of healing, too.

7. Stretch When You Notice Tension

What to do: At your desk or kitchen counter, roll your shoulders, stretch your neck, open your chest.

Why it matters: Holiday to-dos → shoulder tension → headaches → less patience. Two minutes of stretching interrupts that chain.

8. Be Your Own Holiday Buddy

What to do: Leave yourself notes, phone reminders, even emails: “Hey, drink water.” “Pack your snack.”

Why it matters: We show up for everyone else; this is how you show up for you. Make it playful. Future-you will thank present-you.

9. Prep Food the Night Before

What to do: Make your lunch and snacks even if you work from home.

Why it matters: When high-sugar or convenience foods are around, we reach for them—especially when we’re tired. Having something nourishing ready protects your blood sugar, energy, and mood.

How to use this checklist:

• Print it and put it on the fridge

• Choose 3–4 items on your busiest days

• Do all 9 on slower days

• Share it with a friend, daughter, or sister who tends to overdo the holidays

This isn’t about perfection. It’s about protecting your health while you celebrate. Through innovation, problem-solving, and growth. Health Simple is shifting global wellness trends into everyday thriving nutrition skills.

Download the checklist here