By: Paige Valentik MPS, RD, LDN

Getting back into a healthy routine after a vacation or holiday can feel like trying to turn a cruise ship around in a swimming pool. You’ve likely indulged in oversized portions, dined out more than usual, skipped a few workouts—or all of them—and now your routine feels distant.That internal tug-of-war begins: Should I ease into it? Wait until Monday? Maybe after this week? The truth is, the longer you wait, the harder it becomes. But you’re not alone in that struggle, and it doesn’t have to be a perfect return—just a deliberate one.

One of the hardest parts isn’t physical—it’s psychological. After a stretch of indulgence, it’s easy to feel guilty, sluggish, or stuck in an “all or nothing” mindset. You might tell yourself, I’ve already fallen off, what’s one more day? Or maybe you’re overwhelmed thinking about where to begin. These thoughts are common and valid, but they don’t have to dictate your actions.

The key is to shift the narrative. Instead of focusing on what you “undid,” focus on what you’re going to do next. The sooner you start making small, intentional choices, the better you’ll feel—mentally and physically. Here’s some ideas to ease back into your routine:

• Focus on portion sizes. After days of buffets or big meals, your body may still crave more food than it needs. Reintroduce balanced, moderate portions and slow down while eating to better gauge hunger and fullness cues.
• Eat at home. Cooking your meals again is a powerful way to reset. It gives you control over ingredients, portions, and nutrition. Aim for well-rounded plates: lean proteins, vegetables, whole grains, and healthy fats.
• Move your body. You don’t need a grueling workout to “make up” for anything. Go for a walk, stretch, or return to your normal routine with a lighter session. The goal is to get your momentum going again.

Vacations and holidays are meant to be enjoyed. It’s okay if your return to routine is a little messy. What matters most is that you start. Each healthy choice builds momentum. You don’t need to undo anything—just realign with what makes you feel your best. Also, remember your why. Whether it’s more energy, improved mood, feeling stronger, or better sleep, reconnect with the benefits of your healthy habits. It may feel hard at first—but it’ll be worth it.