By: Camila Almeida, CHAMP Staff*
Enjoy your break
Some “workaholics” might not like this, but everyone needs a break from time to time. It's true that long or excessive breaks can delay reaching a goal, but pushing beyond exhaustion can hurt your performance. A key stress optimization skill is to recognize when fatigue starts to have a negative effect on your performance so you can make a conscious decision to back off a bit.
The end of the year seems to spare us from making up our minds about whether to press on or take a break. We're kind of forced to stop: Kids are off from school, and many employers slow down. Many factors might compel you to take a break during the holiday, so just enjoy it. Disconnect from work-related tasks and let yourself slow down. Turn off your electronic devices and notifications. Taking time off can improve your mental health, attention, cognitive performance, and creativity. Do you really need any other reasons to just relax and enjoy your break?
Keep a consistent
sleep schedule
I’m guilty of messing up my sleep schedule whenever I’m off work. As a night owl, I really enjoy taking a break from my early morning routine and sleeping in when I’m off for a holiday. But this temporary change to my sleep schedule makes it hard to wake up at my regular time, which can hurt my performance when I go back to work. My brain just doesn't want to turn on before 10 a.m., no matter how much caffeine I have. If you can relate, the solution I’ve found is to reduce the difference between your regular and vacation wake-up times. Yes, you can have some flexibility during your vacation, but shifting your sleep schedule by 4 or 5 hours does more harm than good.
Enjoy holiday treats, but don't skip the healthy foods
What’s your favorite holiday treat? Pumpkin pie? Chocolate cake? Holiday cookies? All those things give the holidays a unique taste and smell, and you should enjoy them. You don’t have to skip your favorite holiday treat during this season, but don't skip the nutritious foods while you’re at it. Optimal nutrition provides the necessary nutrients to fuel your body and brain. Build a balanced plate and eat plenty of fruits, veggies, lean proteins, whole grains, and nuts during the holiday season to provide what your body and brain need to properly function.
Be Active
Holiday travel doesn't mean you should stop moving just because you can't hit the gym. You can plan bodyweight exercises that don't require special equipment. Explore new walking routes and hiking trails at your destination. Take the opportunity to enjoy seasonal activities such as skiing, snow tubing, and ice skating. Plan fun physical activities with your kids. Everything counts toward your fitness goals. Just don't stop moving. And if you need a little extra motivation to be active during the holidays, remember that exercise is good for your brain too.
Express
gratitude
The holiday season is the perfect time to practice gratitude. The first step is taking the time to recognize and enjoy all the good things in life, big and small. You have plenty of opportunities to practice gratitude, from reflecting on the good things that happened during the year, to helping those in need (physically or emotionally), to surprising your loved ones with thoughtful gifts. You can show appreciation to someone, something, or a higher power, and pay it forward. When you embrace a life filled with gratitude, it improves your relationships and your mental health, and it helps you build resilience. Visit HPRC's gratitude calendar for ideas on how to make it a daily practice all year.
Spend time with
your loved ones
Getting together with others is good for your brain—it releases chemicals that reduce anxiety, increase tolerance to pain, and promote well-being and happiness. Free some time in your schedule to connect with people and strengthen your relationships. Offer support and get encouragement from meaningful conversations, meet for a cup of coffee, and maybe share a meal with others. Laugh and enjoy the special people in your life to become stronger and more resilient. If you find the old patterns and family gripes make it tough to be around them, focus on your social fitness skills to keep the communication productive and connections strong.
Enjoy every opportunity this holiday season brings to use these TFF strategies to optimize your performance.
About the Author
