Mindset: The Science of Decision Fatigue and Mental Load.
Holiday Survival Tips You Need.
Maybe you're not “weak-willed” or “undisciplined.” Maybe you have a LOT on your plate - and I’m not talking about food.
I’m sure you know the term “mental load.” The infinite to-do list of things you need to remember or actively do. Mental load often leads to overwhelm, burnout, and forgetfulness. It’s not that you can’t do it all; it’s simply unreasonable for you to do it all.
An increased mental load can make your health goals more difficult, especially during holidays. Here’s what you can do about it.
Mental Load + Behavior Change:
Change requires both cognitive and emotional effort. When your brain is focused on taking care of your kids, your job, your pet, and running the household, it’s much more difficult to adopt and sustain new habits.
You prioritize what needs to be done over a new health habit that doesn’t seem as urgent. This often manifests as resistance, inconsistency, or failure to implement desired changes. We then beat ourselves up for not being able to follow our plan. Does this resonate?
Now layer on additional demands of the holiday season:
Travel
Hosting
Gift purchasing + wrapping
Elf on the shelf / Santa
Sick kids
Tantrums/moodiness due to sugar or overstimulation
Work demands + reduced childcare
School events and spirit days
Decorating
Cookie making
Phew… it’s a lot. As I mentioned in my last Substack, this is one of the reasons New Year’s Resolutions struggle to stick - we’re not pouring from a full cup on January 1st.
Why Does This Matter?
I aim to help you better understand WHY it may be difficult to make behavior change stick so that you can give yourself grace. Once you understand why you do (or do not do) certain things, you have a better chance of crushing your goals.
Shame does not create positive, lasting change.
Here's how mental load interacts with behavior change:
1. Less energy
When your mental load is high, you have less mental energy for decision-making and self-regulation. Behavior change often requires deliberate choices, like resisting old habits and initiating new ones.
Solution: Offload tasks. Automating or delegating responsibilities allows more space for behavior change.
This could look like:
Having your partner wrap gifts
Having your partner take the lead on travel plans
Having guests bring food to pass, if you’re hosting
Prioritize the holiday traditions that matter the most to you
Setting boundaries around holiday travel
2. Habit Loops
When you’re overwhelmed, your brain defaults to automatic behaviors (habits) to conserve energy. This makes it difficult to break old patterns or establish new routines.
Solution: Change your environment or routine.
This could look like:
Moving your favorite snack foods or sugary treats out of sight
Keeping foods that are hard to moderate out of your house
Choosing 2-3 high-protein breakfasts you can put on repeat
Sipping a glass of water in between glasses of wine at parties, or bringing a mocktail
Brushing your teeth after dinner so you’re not tempted to snack
3. Stress Eating
Stress reduces impulse control and makes you more prone to emotional eating.
Solution: When you're not feeling triggered, prioritize filling foods over empty calories. Eating protein and fiber-rich foods early in the day often reduces the frequency and intensity of emotional eating episodes.
Determine the root cause of your emotional eating. Check out these tips.
4. Prioritization
When you have competing demands, it’s harder to prioritize and focus on behavior change. This lack of clarity may lead to procrastination or abandonment of new goals.
Solution: Simplify change. Break your goals into small, manageable steps to reduce cognitive effort.
This could look like:
Working out first thing in the AM to get it done
Identifying the 3 main things you must get done that day
Carving out non-negotiable time for meal prep on the weekend
Taking shortcuts for meals and snacks - frozen veggies, meat sticks, pre-chopped salad mixes, deli meat, meat sticks, greek yogurt, pre-made condiments
5. Coping
When you’re experiencing burnout, you may use familiar behaviors to cope. However, those behaviors may conflict with your long-term goals.
Solution: Don’t neglect self-care. Stress management techniques, such as mindfulness or adequate rest, replenish your cognitive and emotional reserves.
This could look like:
Closing your eyes and taking 5 deep breaths before entering the holiday party
Going to bed early, even if others are staying up late
Passing on alcohol
Going for a walk by yourself when you need a break from family
Scheduling therapy sessions to work through triggers
Let Me Know Your Thoughts.
After reading this, do you feel more understood and/or empowered to find ways to overcome holiday barriers? Let me know in the comments below!