Healthy habits to put in place before the holidays begin

The holiday season—from Thanksgiving through New Year’s—is one of my favorite times of year. The air feels crisp, homes are festive and cozy, and the shelves are filled with fall-inspired seasonal foods and treats (pumpkin spice, anyone?). For kids, this season is even more magical, with school breaks, holiday traditions, twinkling lights, and plenty of excitement.

But while the holidays are fun, they can also disrupt routines and daily habits that support kids’ health. Late bedtimes, extra screen time, endless sweets, and busy schedules can make it harder to stay balanced. That’s why I like to establish healthy practices before the holiday frenzy begins. Setting the foundation now helps our family enjoy all the fun while still feeling our best. Here’s how we’re preparing for a smooth and joyful season.

Daily gratitude practices 

The holidays often come with an overload of gifts, especially when generous grandparents are involved. While presents are exciting, kids can start to expect them, which may lead to entitlement instead of appreciation. This is where daily gratitude practices can make a meaningful difference and help kids refocus their attention to giving and sharing.

Starting a gratitude habit before the holiday season helps kids stay grounded and focused on the bigger picture. Something as simple as going around the dinner table and sharing one thing they’re thankful for each night encourages reflection and gratitude. Younger kids might draw a picture of something they’re grateful for, while older kids can keep a short gratitude journal. 

Writing thank-you cards or creating thank-you videos after receiving gifts also reinforces appreciation in a tangible way. Volunteering as a family, such as helping at a soup kitchen or donating toys, also encourages kids to give back and deepens their sense of gratitude for what they already have. And when gratitude becomes part of the family rhythm, kids are better able to soak in the joy of the season without getting caught up in the material stuff.

Keep kids moving

When school is out and the weather turns chilly, kids often go from the active days of summer to a much more sedentary routine, spending more time indoors and moving less than usual. Add in extra lounging, holiday movies, and plenty of snacks, and it’s easy for physical activity to fall by the wayside. But movement is one of the best ways to help kids feel their best during the holidays.

Staying active not only supports overall health but also helps kids release pent-up energy, manage mood swings, and balance out those inevitable sugar highs. This doesn’t mean structured exercise or long workouts—movement can be woven into family time. We love bundling up for nature walks, turning on music for living room dance parties, or following along with kid-friendly yoga videos together. The key is to frame movement as a fun, shared activity rather than a chore, so kids associate being active with enjoyment and connection rather than obligation.

Manage overstimulation

The holidays are packed with stimulation—crowded family gatherings, holiday parties, parades, and the general buzz of excitement in the air. For kids, all of this can be both magical and overwhelming. Even the happiest events can lead to sensory overload, which often shows up as meltdowns, irritability, or emotional exhaustion.

To help, we build in intentional downtime. At home, that might look like cozying up with a book, doing a quiet craft like coloring, building with blocks, or listening to calming music. These small resets give kids a chance to regulate their emotions and recharge. We also prepare for overstimulation at events, like identifying a quiet space where kids can step away, packing comfort items like a favorite book or toy, and letting them know ahead of time that it’s okay to take breaks. Let’s normalize “breather times,” shall we?

Balance sugar and treats

Cookies, hot cocoa, and festive desserts are a big part of the holiday season—and they should be! Food is tied to tradition and sharing sweet treats with loved ones is one of the best parts of celebrating. That said, the abundance of sugar this time of year can make many parents nervous, but instead of restricting sweets altogether (which often backfires) we focus on creating balance.

It’s perfectly reasonable to set family guidelines around treats, whether that means enjoying dessert with meals instead of grazing all day, or letting kids choose one special treat at a party while saving the rest for later, rather than sampling everything at once. Gentle boundaries help reinforce moderation without leaving kids feeling deprived.

One of my favorite strategies is pairing sweets with foods that contain protein, fat, or fiber. These nutrients slow down the digestion of carbohydrates, which helps regulate blood sugar spikes and crashes. This might look like:

• Serving a cookie alongside a glass of milk or a handful of nuts (for kids 4+ years)

• Offering hot cocoa with dinner instead of mid-afternoon on an empty stomach

• Pairing pie with a scoop of Greek yogurt instead of whipped cream

• Adding apple slices to a plate of holiday cookies 

Protect sleep and routines

Later nights are almost unavoidable during the holiday season, but kids still thrive on consistency. Maintaining familiar bedtime routines, like bath time, storytime, and dimmed lights, provides a sense of stability, even if bedtime shifts slightly later than usual. These small anchors help children feel secure amid the excitement and busyness of the holiday season.

It’s also helpful to build in “quiet mornings” or low-key days without scheduled activities. These pockets of downtime allow kids (and parents!) to rest, recharge, and reset after long nights or active days. Keeping meals, wake-up times, and nap schedules as consistent as possible helps support children’s energy levels and mood, making the holiday festivities feel more manageable for the whole family.

By getting a few healthy habits in place before the holiday season, we set the stage for a smoother, more enjoyable time for the whole family. The key is to be proactive, practical, and flexible—and remember, you know your kids best. You know what helps them feel happy, calm, and ready to fully enjoy all the excitement and magic of the season.