Raise your hand if you've ever made it to January 2nd feeling like you need a vacation from the holidays. Me too. Work, family, school schedules and the gift list all land at once, and somewhere in there we're trying to be present enough to enjoy it.
In our November Brain Boost, we talked about how to prepare your brain now so you can savor the season and still feel strong and connected when it's over.
What the holidays do to your brain
The holidays look different for everyone. For some of us it's full tables and favorite traditions. For others it's grief, an empty chair or one person carrying the whole season on her shoulders. Whatever this time holds for you, your brain feels it. Sleep gets shorter, meals get skipped, then the cookie tray calls. Stress, short sleep and blood sugar swings add up, and your brain is the first to tell you.
The good news
When stress stays high, cortisol rises, and over time that wears on the hippocampus, the part of the brain that helps form memories. Thanks to neuroplasticity, your brain's ability to rewire itself, small habits protect it at any age, even in the busiest months of the year. Research shows that when we make a specific plan, we're far more likely to follow through, and our brain stops looping on everything we haven't done yet.
Three ways to thrive
Protect your yes. Decide what matters most, give big tasks a done-by date and leave a quiet night after each gathering. While you sleep, your brain's glymphatic system washes away the waste that builds up during the day.
Anchor your days. Start the morning with a breakfast built on protein, fiber, healthy fat and greens, like eggs with spinach and avocado. It keeps your blood sugar steady and your focus sharp into the afternoon. Before a party, have a protein snack and a glass of water. Then enjoy a treat. One cookie doesn't undo a good plan.
Schedule your balance. A walk outside, a workout or coffee with a friend who makes you laugh keeps your brain resilient. Put it on your calendar, guard it like any other appointment and have a plan B for the weeks that get away from you.
Where to start
Choose the one that feels most true for you right now and write one specific line for it. Pair it with four rounds of box breathing when you wake up, and that's your plan for November and December. It doesn't have to be perfect, because consistency is what builds momentum. The replay walks you through a short Holiday Brain Check you can score privately at home, so you can see where to focus.
Your heart and brain share the same allies. Learn more in The Heart and Brain Connection, from our October Brain Boost.
Frequently Asked Questions
How do the holidays affect brain health?
Shorter sleep, skipped meals, blood sugar swings and stress raise cortisol, which over time wears on the hippocampus, the brain's memory center. Brain fog and forgetfulness are often the first signs.
How can I avoid brain fog during the holidays?
Protect your sleep, start your day with a breakfast built on protein, fiber, healthy fat and greens and keep time on your calendar for what recharges you.
Why does a plan help during a busy season?
Research shows a specific plan makes you far more likely to follow through. It also frees up the mental energy your brain would otherwise spend looping on your to-do list.
Does sleep help with brain fog?
Yes. While you sleep, the glymphatic system washes away waste that builds up in the brain during the day. That's a big part of why you think more clearly after a good night's sleep.
Watch the replay
Watch the November Brain Boost replay
Passcode: qe+3.Aer
Join me live
Brain Boost is my free, 30-minute virtual session held the first Wednesday of every month at 10:00 a.m. ET. Our next session is Wednesday, December 2, on vision and goals for 2027. Sign up for the next free Brain Boost.
Already feeling the fog creep in? The 5-Day Brain Fog Reset opens January 9, and Early Bird pricing ends November 30.
If you'd like to talk one on one about where to start, book a free strategy session.
You can also take my 2-minute quiz, Is Your Brain Ready for Your Next Chapter? For more like this every Monday, join my weekly newsletter.
