Navigating December Part 3: Maintaining Motivation and Health Goals as the New Year Arrives

As the year draws to a close, it's natural to get bogged down in everything you'd still like to achieve—especially when it comes to your health and well-being. As a mom, it can be discouraging to reflect on areas for growth in balancing family life, work, and personal responsibilities. But with the year winding down, it's the perfect time to refocus on your health goals, even if it feels like you’ve been putting them on the back burner.

Maintaining motivation can be challenging, but remember, every small step you take toward your health goals counts. Whether it’s carving out a few minutes each day for exercise, prioritizing rest, or eating foods that fuel your energy, these little acts of self-care are not just about looking after yourself—they’re about setting a positive example for your kids and feeling your best to show up for your family. 

As the holidays approach and the year ends, think of this as an opportunity to finish strong, rather than a time to stress about perfection. You’re doing your best, and that’s more than enough. One day at a time, one choice at a time, and you’ll see how these moments add up to lasting change. Maintaining motivation and continuing to move towards your goals will be a great way to close out 2024 and inspire your vision for 2025! 

December is a month filled with festive cheer, family gatherings, and, for many, a whirlwind of activities that can make maintaining health goals feel like an uphill battle. For adult women navigating menopause and adult ADHD, the challenges can seem even more daunting. Balancing hormonal changes, fluctuating energy levels, and the impulsivity that ADHD brings can make December's demands particularly overwhelming. 

But fear not! With a few strategic adjustments and personalized strategies, you can stay on track and even thrive during this bustling season.

This blog is the third in my three-part series on navigating the challenges of December and the holiday season. Each blog will also be accompanied by a healthy recipe.

Last week’s blog featured tips and tricks on how to control impulsivity in finances and food during this season. Check it out here! Today, I’ll be discussing how to deal with decreasing motivation in December. I hope this blog series guides you to find peace in your personalized routine this holiday season!

Tip #4: Maintaining Motivation & Consistency

Health Impact

Decreased Motivation: Between the holiday rush, family commitments, and everything in between, it’s easy to feel fatigued. And if you’re navigating ADHD, these feelings can become even more intense. ADHD often brings challenges with focus, prioritization, and impulsivity, which can make sticking to a routine or maintaining consistent health habits feel even harder. You might find yourself procrastinating or skipping workouts, even though you know they’d make you feel better. It’s important to acknowledge that this is part of the process. You’re not failing; you’re human.

Goal Reflection vs. Reset: As the year comes to an end, the idea of reflecting on your health goals or setting new ones can feel like a double-edged sword. For some, it’s motivating to look back on the year and think about what they’ve achieved, while others can feel overwhelmed by the pressure to “do more” or “be better.” If you’re in the second group, know that you're not alone. The idea of resetting can feel like a daunting to-do list rather than a fresh start, leading to stress and burnout rather than inspiration. Goal reflection and resetting does not have to be a discouraging process, it should be the opposite!

How to Address:

Set Realistic Goals: The truth is, you can’t accomplish a year-long goal in the last week of December. However, by setting realistic goals for what is possible in the next week, you can still feel the satisfaction of accomplishing your goals. Establish achievable, realistic goals for December that also accommodate the holiday season. Emphasize progress over perfection and celebrate the small victories!

Accountability Systems: Utilize tools like digital calendars, habit trackers, or accountability partners to keep yourself engaged and on track. As you use these tools, adjust your goals as needed without feeling guilty. Accountability systems are not meant to be daunting or to dictate your day-to-day life, they are simply meant to guide you in your health journey and they can be a great tool in doing so!

Celebrate Achievements: Recognize and celebrate your accomplishments throughout the month, no matter how small. The month of December is filled with opportunities to treat yourself. Don’t withhold any of the recognition you deserve for the progress you’ve made throughout the year! These small celebrations will boost morale and maintain motivation heading into next year.

Ask Yourself:

What small, realistic goals can I set for December that align with my overall health objectives? Perhaps committing to a short daily walk or preparing healthy snacks in advance can make a big difference.

Tip #7: Progress Over Perfection

Health Impact:

Reaching weight loss and health goals with ADHD requires a mindset shift from seeking perfection to celebrating progress. Although it is good to keep your eye on the prize, relentlessly chasing after results without appreciating any of the process often leads to burnout. Celebrating the progress every step of the way is crucial for maintaining long-term motivation and achieving your goals in a healthy way.

How to Address:

Celebrate Small Wins: Acknowledge and celebrate every step forward, no matter how small. These victories build momentum and reinforce positive behaviors. Whether it’s sticking to a 10-minute workout, choosing a healthy snack instead of reaching for something else, or simply making time to rest—you’re making progress! These small wins add up, building momentum and reinforcing the positive habits that will keep you moving toward your health goals.

Embrace Flexibility: Your health journey doesn’t need to look like anyone else’s, and there’s a good chance it won’t. As a mom, your needs, priorities, and schedule are always shifting, and that’s why flexibility is key. Some days will be easier than others, and some weeks might be full of unexpected challenges. Instead of comparing yourself to others, focus on what works for you. Give yourself grace and adjust as needed—what matters is that you keep going, even when things don’t go exactly as planned. Your journey is yours, and that’s something to embrace.

Ask Yourself:

How can I shift my focus from perfection to progress? What small achievements can I celebrate today?

Bringing It All Together: Thriving Through December with ADHD and Menopausal Challenges

December doesn’t have to derail your health goals, even when juggling the complexities of ADHD and menopause. By anticipating the challenges and implementing tailored strategies, you can navigate the holiday season with grace and resilience. Remember, it’s about progress, not perfection. With the right tools and support, you can stay on track and continue moving towards your health and weight loss goals, one step at a time.

Given the tips from part one, part two, and part three of this month's series, how can you prepare for the remainder of the month to support your health goals? What small changes can you make now to set yourself up for success through the holidays?

Reflect on these questions over the next week, and check out the final featured recipe for this series! 

Recipe: Veggie-Packed Chicken Stir-Fry

A quick and colorful dinner option that’s loaded with vegetables and lean protein to support your weight loss and health goals.

Ingredients:

- 1 lb (450g) boneless, skinless chicken breast, sliced into thin strips

- 2 cups broccoli florets

- 1 red bell pepper, sliced

- 1 carrot, julienned

- 1 zucchini, sliced

- 2 cloves garlic, minced

- 1 tbsp fresh ginger, grated

- 3 tbsp low-sodium soy sauce or tamari

- 1 tbsp olive oil or sesame oil

- 1 tsp cornstarch mixed with 2 tbsp water (optional, for thickening)

- Cooked brown rice or quinoa, for serving

Instructions:

1. Heat the oil in a large skillet or wok over medium-high heat.

2. Add the chicken strips and cook until browned and cooked through. Remove from the skillet and set aside.

3. In the same skillet, add a bit more oil if needed, then add the garlic and ginger. Sauté for about 30 seconds until fragrant.

4. Add the broccoli, bell pepper, carrot, and zucchini to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.

5. Return the chicken to the skillet and pour in the soy sauce. Stir to combine.

6. If you prefer a thicker sauce, add the cornstarch mixture and cook for another 1-2 minutes until the sauce thickens.

7. Serve the stir-fry over cooked brown rice or quinoa.

8. Enjoy a healthy, balanced meal that’s perfect for weight loss and maintaining energy levels!

Health Benefits:  

This stir-fry is rich in lean protein from the chicken and loaded with a variety of colorful vegetables, providing essential vitamins, minerals, and fiber. The use of low-sodium soy sauce helps keep sodium intake in check, and serving it over whole grains like brown rice or quinoa adds sustained energy through complex carbohydrates. The sustained energy provided by this meal will pair perfectly with the healthy habits above to maintain motivation through the end of the year!

If you are searching for advice in shaping your health goals for next year or an accountability partner to cheer you on through the final week of this year, learn more about me and my services by checking out my bio:

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition, where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers, “The Ultimate Guide to Creating Your Soul Aligned Business,” “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call, click here. You can jjoin her Vibrant Health Power Community - a free Facebook Group - here.