Why a Realistic System Beats Holiday Discipline

G'day Legend,

I just came out of a full week of being sick in bed, and it really reminded me how hard this time of year can be on the body. 

Late nights, early flights, big meals, broken routines, family time, social commitments, and a calendar that doesn’t care about your usual rhythm. Expecting to stay fully “dialed” through all of that isn’t realistic. And in my experience, it’s usually what causes people to fall off harder than they need to.

I’ve tried (unsuccessfully) to force December to look like October. Every time I tried to hold everything perfectly, something snapped. Energy dipped. Training felt heavy. Motivation disappeared.

What actually works is simpler.

December isn’t about perfection. It’s about priorities — and having a system that flexes.

In this week’s newsletter (3 min read):
🎄Why trying to stay “on track” during the holidays backfires
 🔁The simple priority system that keeps momentum without pressure
 🧠How to move through December without needing a January reset

If you’ve got a mate who’s feeling the pressure to stay “perfect” this time of year, send them THIS link — it might be exactly what they need to hear.

Why trying to stay dialed backfires

When schedules fragment, decision fatigue goes through the roof. Every choice from when to train, what to eat, and when to sleep feels heavier. Add rigid expectations on top of that and stress hormones do the rest.

This is where all-or-nothing thinking sneaks in. Miss one workout, eat one big meal, stay up one late night… and suddenly the week feels “blown.” People don’t drift off track; they jump.

It’s not the holidays that derail progress.
It’s the pressure to handle them perfectly.

What actually works

People who move through December well don’t pretend it’s business as usual. They expect disruption and plan for it.

They don’t aim for perfect weeks.
They aim for continuity.

Instead of asking, “How do I stay on track?” they ask, “What matters most right now?” Then they protect that — and let the rest move around it.

That’s not lowering standards.
That’s being realistic with your energy.

The priority stack that works

Here’s the simple system I come back to every year.

Non-negotiables
These are the 1–2 habits that keep identity intact. For me, reading and coffee in the morning is just as important for feeling I’ve completed something as daily movement.

During the holidays I cut my expectations way down for workouts. Most days it’s bodyweight work, done fast. One of my go-tos is a short EMOM: 20 push-ups on the minute for 10 minutes. That’s 200 push-ups done, no equipment, and it takes less time than a coffee run. You can scale it however you need — the point isn’t the workout. It’s keeping the habit alive.

Small non-negotiables survive busy days. Big ones don’t.

Nice-to-haves
Full workouts. Perfect meal structure. Supplements dialed. Great when they happen. No guilt when they don’t.

Let it go (on purpose)
Tracking. “Making up for” indulgence. Trying to be perfect. Comparing December to normal weeks. Letting these go is systematic, not a failure.

If everything is a priority, nothing is.

Why this works

This works because it removes friction.

When you reduce your focus to one or two priorities, you stop negotiating with yourself all day. There’s less mental load, fewer decisions, and far less chance of slipping into that “I’ve already blown it” mindset.

A short walk keeps momentum alive better than a skipped workout. A simple routine keeps identity intact better than an ambitious plan you can’t execute. Consistency — even at a lower level — keeps the nervous system calmer, appetite more regulated, and motivation easier to access.

When life gets louder, your system has to get quieter.

Action plan

Decide your holiday system:

• One or two habits you’ll protect daily

• One habit you’ll let flex

• One thing you’ll consciously let go

That’s enough.

Happy Holidays Legends, grateful for you all.

Quick Notes

🎁 This week is your last chance to win a $100 AG1 Prizepack! All you gotta do is refer one friend to enter. Winner announced next week 😁 

#EatGoodFeelGood

— DC