January 01, 2026
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Getting rid of leftovers, drinking lots of water and setting realistic health priorities can help people reset after the holidays, a Philadelphia therapist says.
Eating and drinking too much, slouching off from exercise routines, maxing out credit cards – these are just some of the perils of the holiday season.
Dealing with extended family and social obligations also can be tiring and stressful. The disruption of regular work and school routines – even time off and travel – can cause people to feel less centered.
"During the holidays, what a lot of people have recognized is maybe they haven't felt like they could set good boundaries," said Jill Lamar, a licensed professional counselor in Philadelphia. "But the beginning of the new year is a chance to reset your priorities."
But while establishing new priorities and resolving to change intentions and behavior in the new year can be helpful, people often set the bar too high, Lamar said.
"I think for a lot of people, they set a New Year's resolution that is probably a little too ambitious," she said. "They'll start really strong out of the gate, and then lose momentum, and then they don't return."
Research shows that people have a hard time abiding by their New Year's resolutions. One study found people stick with their resolutions for a week. Within three months, only 43% of people are still keeping them and after two years, that falls to 19%. Other research has had similar findings, with 46% of people still keeping their New Year's resolutions six months later.
Instead, people should be gentle with themselves and start small, Lamar said.
"When you start big, you've kind of got nowhere to go ... but down," Lamar said.
Much of the annual weight gain people put on happens during the holidays, research shows. Also, foods high in fat, sugar and sodium consumed during the holidays can lead to constipation, bloating and mood shifts, none of which helps morale.
But rather than sinking into despair about higher numbers shown on the scale, set achievable goals for resetting healthy eating habits.
Drink lots of water every day and get rid of leftovers or eat them slowly, Andrea Delgado, a Mayo Clinic dietitian said early last year. She also recommended focusing on fresh produce, whole grains and lean protein – and monitoring portion sizes.
"We don't necessarily have to go on a diet. We don't necessarily have to eliminate all of our foods," Delgado said. "We just want to look at the portion sizes and the frequency that we have these foods."
Eating out less and cooking more at home gives people control over ingredients, saves money and also has mental health benefits, Lamar said.
"When you're cooking, you're paying attention to what you're doing," she said. "You're chopping, you're steaming, you're sautéing, you're baking. Your mind isn't as caught up in the things that tend to drive anxiety or sadness."
Setting sustainable goals for getting back into fitness routines is also helpful, Lamar said. "You don't want to punish yourself, like, 'Oh. I overate over the holidays, so now I have to go to boot camp."
Real Simple recommends going easy the first week back to exercising, such as trying 10 minutes of a video workout three times a week.
"For a lot of people, just going through a 20-minute walk every day is more than they've been doing before," Lamar said. "It's a really good reset for your mind as well as for your body."
Do a little bit more each week, gradually building up to longer walks or workouts. And try something new, perhaps find a type of exercise that is enjoyable, Lamar said.
"Try something a little bit different and ease back into whatever routine it is you've decided you want to embrace now," she said.
