I keep it simple and lower the bar—during the holidays I don't aim for full workouts, just quick 15-20 minute sessions I can squeeze in anywhere. Bodyweight circuits in the living room, a jog outside, or even walking calls if I'm slammed. The trick is treating movement like brushing your teeth: non-negotiable, even if it's short. Consistency comes from momentum, not perfection, so I'd rather do a mini-workout daily than burn out chasing a "perfect" routine.
I stay consistent during busy periods by building workouts into my non-negotiable routines rather than treating them as optional. I block out 30-45 minutes on my calendar, just like a meeting, and treat it with the same priority. I rely on adaptable workouts—bodyweight circuits or quick HIIT sessions—so I can exercise anywhere, even in a hotel room or crowded kitchen. I also set small, tangible goals, like completing three sessions a week, rather than aiming for perfect daily consistency, which keeps me accountable without pressure. Tracking progress visually, like checking off workouts on a whiteboard or app, motivates me more than abstract goals. Over the years, this approach has made consistency feel like part of life rather than a chore, even through holidays, travel, or unexpected work spikes.
During busy periods like holidays, I find that integrating physical activity into my daily routine is the most sustainable approach. I consciously engage my muscles during everyday tasks such as carrying groceries, playing with my children, or completing household chores. This strategy eliminates the need to carve out large blocks of time for formal workouts when schedules are already packed. The key is being intentional about maximizing movement opportunities that already exist in your day-to-day life.
As a therapist who works with anxious overachievers and entrepreneurs, I've learned that consistency during busy times isn't about perfect routines--it's about shifting your mindset around what "counts." After having twins, I had to completely reframe my approach to self-care and movement. The breakthrough came when I applied what I teach clients about pain versus suffering. Movement during hectic periods might not be your ideal workout, but the mental suffering comes from judging it as "not enough." I started counting things like carrying laundry up and down stairs multiple times, pacing during therapy calls, or doing wall pushes while waiting for coffee to brew. During my most overwhelming weeks with newborn twins and a full client load, I realized that three 5-minute movement breaks throughout the day actually regulated my nervous system better than trying to force a 30-minute workout I'd inevitably skip. I'd do simple stretches between client sessions or squats while bottles warmed--it kept my anxiety manageable and energy stable. The key is recognizing that your body doesn't distinguish between "official" exercise and functional movement. When life gets chaotic, any movement that helps you stay emotionally regulated is productive movement, not a consolation prize.
As a clinical psychologist who experienced severe pregnancy sickness while maintaining a demanding NHS role, I learned that consistency isn't about perfect routines--it's about psychological flexibility. When I was struggling to keep my head above water professionally while barely able to keep food down, I finded that our brains resist change during stress, making rigid fitness schedules counterproductive. The key insight from my work with stressed parents is that your nervous system needs predictable anchors, not additional pressure. I started using what I call "micro-commitments"--literally 30 seconds of intentional breathing or gentle stretching that I could do anywhere, anytime. These weren't workouts in the traditional sense, but they kept my body-mind connection active when everything else felt chaotic. What actually works is linking movement to existing holiday rituals rather than fighting against them. When I was treating parents struggling with postnatal anxiety, those who succeeded paired their physical activity with something they were already doing--like walking while making phone calls to relatives or doing calf raises while cooking holiday meals. One client did wall push-ups every time she went to check on her sleeping kids during family visits. The research backing this approach shows that habit stacking during high-stress periods actually strengthens neural pathways better than forced routines. Your brain is already working overtime during busy seasons, so adding complex workout schedules creates cognitive overload that leads to complete abandonment rather than adaptation.
As a therapist and mom of two boys under two, I learned that consistency during chaos isn't about maintaining your usual routine--it's about redefining what counts as movement. When my second son arrived and holidays became survival mode, I finded that gym childcare became my lifeline four days a week, even when it meant more family illnesses from exposure. The breakthrough came when I stopped viewing exercise as an all-or-nothing hour-long commitment. During particularly hectic holiday seasons while juggling client sessions and family obligations, I made nightly walks non-negotiable self-care, even if just for 15 minutes after the boys went to bed. Hot baths, meditation, and sauna sessions became my "exercise alternatives" that still supported my mental and physical health. What saved me from complete burnout was treating movement like medicine rather than a luxury. When I cut back to just two clinical days during my most overwhelming period, I realized that chasing toddlers around holiday gatherings and carrying kids up and down stairs was actually significant physical activity. I started counting these real-life movements instead of feeling guilty about missing structured workouts. The key shift was accepting that some seasons require maintenance mode rather than peak performance. During holiday weeks, even doing stretches while my kids played or walking through Target for gift shopping became my "workout"--and my stress levels and energy improved dramatically compared to the guilt spiral of skipping exercise entirely.
Neuroscientist | Scientific Consultant in Physics & Theoretical Biology | Author & Co-founder at VMeDx
Answered 6 months ago
Good Day, When it gets really busy during the holidays or at some other time, sticking to workouts really comes down to being realistic and flexible. Don't plan long workout sessions; just short, effective workouts, such as quick HIIT or bodyweight exercises anywhere, will do. Act as if your workout were an important appointment-you don't skip meetings, so don't skip workouts either. That even gives you permission to do nothing more than moving for 10 or 15 minutes. This will help keep the habit alive. Another good idea is to schedule workouts ahead of time, so that when things get a bit busy, you don't have to worry about what to do when everything gets busy. Don't forget to devise ways to stay active with family or friends, such as walking or some game-playing; it goes a long way toward keeping you active without seeming like it. The trick is to keep it simple and adaptable so that irrespective of how crazy life gets, fitness stays part of the day-to-day. If you decide to use this quote, I'd love to stay connected! Feel free to reach me at gregorygasic@vmedx.com and outreach@vmedx.com.
As a trauma therapist who's been helping people for years, I've noticed that clients who struggle with consistency during stressful times are often fighting their nervous system, not just lack of motivation. The same fight-or-flight response that makes holidays overwhelming also makes your brain deprioritize "non-essential" activities like exercise. I teach my EMDR clients a technique called "micro-movements with bilateral stimulation" during chaotic periods. Instead of skipping workouts entirely, they do 5-10 minutes of alternating movements--marching in place while alternating arm swings, or even walking while consciously alternating heel strikes. This actually helps regulate your nervous system while keeping movement consistent. The key insight from my trauma work is that your brain needs predictable anchors during unpredictable times. One client went from completely abandoning exercise during her divorce proceedings to doing 10 jumping jacks every morning before checking her phone--same time, same sequence. That tiny ritual became her nervous system's signal that she was still taking care of herself despite the chaos. What most people miss is that consistency during stress isn't about willpower--it's about working with your biology instead of against it. When your stress response is activated, shorter bursts of movement actually work better than trying to force hour-long gym sessions.
During busy holiday periods, I find that flexibility and accountability are key to maintaining workout consistency. I specifically focus on breaking my fitness routine into smaller, more manageable sessions that can fit into even the busiest days, rather than skipping workouts entirely. When time constraints become challenging, I often vary my workout types to keep things interesting and invite friends to join me, which creates both enjoyment and built-in accountability. This approach helps me stay consistent with my wellness goals even when my schedule becomes unpredictable.
One thing that will keep you on track with workouts on the busy day is scheduling and priorities. My secret is to male my workout schedule as important as my business meetings so I wont take it lightly. When it becomes hectic, I will have a fixed time of the day at early mornings which suits me best yet it can also be at any time according to your schedule. As time goes by through determination and being constant it will become a habit you can no longer ignore. I concentrate on more intense and shorter workouts during the busy seasons. Though 20 to 30 minutes will be a big difference where time is in short supply. A high energy and fast session, such as circuit training, makes sure that I keep on track without having to sacrifice time. These small yet steady efforts will sum up over time, and the habit becomes habitual. It is all about prioritizing it, adapting to what you can actually do and maintain the momentum.
The way I maintain consistency during the holidays and busy seasons is by sticking to a stable structure that does not change regardless of how hectic the calendar may be. Every morning I start with a discussion of 3 things that cannot be avoided till the end of the day. Whether I have ten client meetings or I am out traveling with the family, the three priorities keep me focused and I never feel like I am off track in too many directions. I also guard my calendar with the use of buffers so as not to schedule meetings back-to-back. At least one hour daily is set aside to one revenue generating task like updating the loan pipeline or developing detailed client options. That shielded window will mean that even at the most turbulent of times, I will be progressing the most vital work. Also consistency can be achieved by setting the expectations early and by making progress dependent on concrete results. With compressed holiday weeks, I inform clients in the beginning that underwriting can take an extra 48 hours or that appraisal can take 10 instead of 7 business days. This transparency with accurate numbers helps to avoid surprises and develop trust. This is because I also focus less on total volume but on the completion rate. When I am able to close 90 percent of the files on my desk within stipulated time range, I am assured that I am maintaining the standard that identifies my business. The structure, communication and explicit benchmarks enables me to provide the same service level regardless of how busy the season may be.
I remain consistent because I schedule my exercises just as I schedule meetings with clients. I write them into my diary as definite appointments, even though this may be only 20 minutes. I make those sessions as non negotiable, hence removing the choice when time is tight. That planning helps me to keep moving amid all the other things requiring my attention I make my workouts accommodating When it is a holiday or a busy week I would change long sessions to shorter ones but more intense, such as a 25-minute circuit that I can practice in my living room without equipment. It is not my typical routine but it keeps the habit and gives me the energy that I need during the day. I also plan ahead. I have trainers and a mat in the car so I can have some exercise between property visits or client meetings. It is that simple preparation that keeps me on track.
I schedule my workouts like my other appointments during the busiest seasons because otherwise, I would not take them seriously. In the same way that I would not break a meeting with people because they have flown halfway around the world to see Machu Picchu, I do not break time that I have already allotted to my body. I make them first thing in the morning before other obligations take place although it may mean that I have to wake up at 4.30 a.m. A 30 minute session is also shorter, but still gives a sense of structure and enables the preservation of the habit. The body is more receptive to consistency than duration so the process counts more than the time. I also modify my routines to my surroundings. On trekking routes, I have to climb steep hills with a weighted pack, in cities I do bodyweight exercises in a hotel room. This gets rid of space or equipment excuses. The essential thing is to have rhythm even when intensity alters. One day missed may easily turn into a whole season missed.
When it comes to training during the holidays, it is easy to stay on track and be consistent just by doing short bursts of practice (15 minutes) using BirdieBall, a golf training aid which replicates the flight and feel of a real golf ball. I can setup BirdieBall in my backyard or in my garage and practice even for just 15 minutes. I do not have to drive anywhere and can do it in quick sessions. Healthy habits are built on routines. Now, I keep it part of my daily routine. I hit a few shots when I have free time in between meetings or work. These short practices developed my skill over time. Frequent and consistent practice sessions adds up without feeling like spending too much time & effort. Fitting practice into my daily routine was one way I was able to stay consistent during busy moments despite not really devoting time towards practice.