Easter often brings together family, feasts, and fond traditions—along with the temptation to fall off your wellness routine. Whether it’s chocolate eggs, celebratory brunches, or skipping workouts in favor of lounging, holidays can throw even the most committed wellness warriors off balance. But it doesn’t have to be that way. With a few intentional habits and a mindset shift, you can savor the season without sabotaging your health.
1. Prep Like a Pro: Prioritize Rest and Recovery
Start your Easter weekend on solid ground by ensuring you’re well-rested. Aim for 7–8 hours of quality sleep per night in the days leading up to the festivities. Sleep isn’t just restorative—it sharpens your willpower, making it easier to resist mindless munching and impulsive decisions. Lack of sleep can weaken your defenses, making you more likely to say “yes” to every sugar-laden temptation in sight.
2. Don’t Overcommit—Say No with Grace
The days before a holiday aren’t the time to overextend yourself. Managing stress is crucial as high stress levels can short-circuit healthy decision-making. Avoid taking on extra responsibilities that could deplete your energy. Less stress = better choices = more joy.
3. Move Daily—And Make It Social
Stick to your regular workout schedule and incorporate active family fun. A walk on a scenic trail, a hike, or even an outdoor egg hunt gets everyone moving and boosts feel-good endorphins. Physical activity helps regulate appetite and stabilizes your mood, making it easier to skip that third helping of dessert.
4. Hydrate Like You Mean It
Thirst often masquerades as hunger. Keep a water bottle nearby and sip throughout the day to stay hydrated. Drinking water before meals may also help with portion control, allowing you to recognize true hunger signals.
5. Try an Intermittent Fasting Window
Consider an intermittent fasting routine with an 8-hour eating window. This approach allows your body a 16-hour break from digestion, which may aid in metabolic health and help you be more mindful about what you consume when you do eat.
6. Intentional Choices Lead to Long-Term Wins
Before reaching for a second mimosa or another chocolate bunny, ask yourself, “Will this choice take me closer to or further from how I want to look and feel?” This simple question grounds you in your goals and can be a powerful motivator for moderation.
7. Eat to Fuel, Then Enjoy the Fun
Begin meals with protein and healthy fats. These macronutrients help stabilize blood sugar and reduce cravings. If you’re planning to indulge in treats later, setting a solid nutritional foundation will keep your energy and mood stable.
8. Mindful Eating: Your Holiday Superpower
Make mealtimes a moment of gratitude and mindfulness. Slow down, chew thoroughly, and savor each bite. It takes about 20 minutes for your gut to send fullness signals to your brain, so taking your time can prevent overeating. Eat until you’re 80% full, then pause and reflect. This practice fosters a positive, intuitive relationship with food.
9. Set Smart Boundaries for Alcohol and Sugary Drinks
Alcohol and sugary beverages can be a fast track to energy crashes and poor food decisions. If you choose to indulge, set a specific limit beforehand. A great tool to stay accountable is the Dry 21 Tracker in thePause™ App—designed to support mindful drinking habits.
Your Health, Your Choice
The Easter long weekend is an opportunity to align joy with wellness. By integrating these simple strategies, you can enjoy connection, tradition, and celebration—without compromising your health journey. Remember, wellness isn’t about perfection; it’s about consistency, self-respect, and staying connected to what makes you feel strong, balanced, and energized.
~ By Kary Odiatu, BPE, BEd