Navigating the Holiday Season: Strategies for Athletes

Written by: Allison Meyers, Psy.D., LP., MGCP

The holiday season is filled with Christmas parties, New Year’s celebrations, travel, food, and family gatherings. For many athletes, this time can feel magical and meaningful. Youth athletes enjoy a break, college athletes return home, and professional athletes get to spend quality time with their families. However, it can also pose significant challenges to training consistency, fitness maintenance, and mental focus. As a mental performance coach who works with athletes year-round, I understand how easy it is for holiday momentum to slip away and how much harder it can be to rebuild in January.

The good news is that you don’t have to treat the holidays as the end of your season or as a time to skip your progress. With a few intentional strategies, you can enjoy the festivities while protecting your athletic performance.

Understanding the Risks of Holiday Breaks

Research shows that breaks during the holidays can lead to unwanted changes in body composition and fitness levels. A study by Dommel and Sayer (2022) on college-level athletes found that male athletes gained body fat and increased their BMI during extended winter holiday breaks. Muscle mass, however, remained relatively stable. This is important because even small shifts in fat mass versus fat-free mass can impair speed, endurance, and power—especially in sports where weight, agility, and quickness are critical. Additionally, taking a full break from training for more than a couple of weeks can lead to losses in aerobic fitness, flexibility, and neuromuscular readiness.

Your mindset can also take a hit when you step away for longer periods. You might lose focus, experience negative perspective shifts, or encounter past relationships that provide little benefit. For instance, a past teacher might make a friendly dig at your team’s record, causing you to question your process. A long-lost uncle may express doubts about your position on the team, planting seeds of uncertainty. Changes in sleep habits can leave you feeling irritable, fatigued, and less motivated. You might even feel guilty for taking a rest. Each of these factors can chip away at your mental armor, but you can overcome them.

Why the Holidays Are Especially Tricky

Disrupted Routine & Reduced Training Access

During the holidays, gyms may close or operate on limited hours. Travel can lead to unfamiliar environments or a lack of access to your usual equipment. Even getting back into a regular training rhythm can be tough if you’re away or visiting family.

Nutrition & Social Eating

Holiday gatherings often lean towards indulgence. Larger meals, richer foods, and more calories can disrupt the structured nutrition that athletes typically rely on. Over several days, deviations from your usual diet can add up.

Sleep, Stress, and Recovery

Late nights, travel, family demands, and social events can disrupt your sleep and recovery. This, in turn, undermines your body’s ability to regenerate, adapt, or maintain fitness.

Mental & Emotional Overload

The holidays can amplify pressures such as expectations, obligations, comparisons (on social media or among peers), and self-critique. It’s common to feel guilt or anxiety about “falling off track.”

A Holiday Routine That Supports Performance

Rest assured, there are simple strategies you can implement to support your progress while enjoying a much-needed break and indulging in Aunt Edna’s famous fudge. Your mental approach to the holidays is key. Create a flexible framework that allows for success rather than a rigid schedule that sets you up for failure. Carve out time for physical wellness, mental wellness, and recovery each day of your break. Adjust your plans based on your sport, family commitments, travel, and energy levels.

Physical Wellness

• Set small, achievable goals for reasonable activity (20-30 minutes).

• Limit the amount of equipment needed; consider body-weight workouts instead of weights.

• Ensure daily physical activity, such as a walk after dinner or a morning stationary bike ride.

• If possible, make it fun and social. Gather friends for a game of hoops or a pick-up match.

  
  

Mental Wellness

• Pack your journal, favorite book, or queue up your favorite mindset podcast.

• Give yourself permission to participate in enjoyable activities and to rest.

• Dedicate a few minutes each day to focus on a mental skill, such as a refocus skill, a self-affirmation statement, or goal-setting.

• Approach the holiday break as part of the bigger picture. Remember, your season is built by many choices and decisions throughout the year, not just the few days you’re off.

  
  

Recovery

• Make time for intentional recovery practices like stretching, foam rolling, or meditation.

• Program your mind to view recovery as a tool—just part of your training. Remind yourself that a brief period of downtime will not erase months of hard work.

• Set clear boundaries around rest and training; give yourself the break you need.

• Prioritize nutritious options before diving into desserts to ensure your body receives the fuel it needs.

  
  

While holiday breaks can be challenging, they do not have to derail your progress. In fact, with the right approach, they can be incredibly beneficial. You can enjoy time with family and friends while stepping away from sports. The key is balance—giving yourself permission to relax without slipping into habits that make it harder to return. Enjoy the celebrations, but avoid excess that leaves you feeling drained, sluggish, or disconnected from your goals. Remember, fun is part of a healthy performance mindset. When you allow yourself space to laugh, connect, and be present during the holidays, you can return to training mentally recharged, physically refreshed, and more motivated than ever.

Conclusion

As we navigate the holiday season, let’s embrace the joy it brings while staying mindful of our athletic goals. With a little planning and a positive mindset, we can enjoy the festivities and maintain our performance. After all, the holidays are not just a break from training; they can be a time for growth, reflection, and connection.

References

Dommel A, Sayer RD. Body Composition Changes in College Athletes During Holiday Breaks. Int J Sports Exerc Med. 2022;8(4):231. doi: 10.23937/2469-5718/1510231. Epub 2022 Aug 26. PMID: 38322773; PMCID: PMC10846856.