Recovering Self After Holiday Celebrations

Dear Toasted,

If January finds you feeling a bit off, you’re not alone. The holidays are designed for “more.” More food. More socializing. More emotion. More disruption.

So, let’s begin with this truth: nothing has gone wrong.

Overdoing it during the holidays isn’t a failure; it’s a human response to celebration, comfort, and connection. The mistake many people make is believing they now need punishment—strict rules, harsh self-talk, or a complete reset of who they are.

According to Dr. Judson Brewer, psychiatrist and habit formation expert, “The key to changing habits is not force, but awareness.” The fact that you’ve written to me demonstrates that you’re aware! You don’t need a reset; you need a gentle return.

Here are a few reminders to help you move forward:

Drop the judgment.

What you say to yourself matters more than what you ate or skipped. Replace “I blew it” with “I’m noticing how my body feels.” Awareness invites change; shame shuts it down.

Choose one small next step.

Not a full overhaul. Just one kind choice today. A nourishing meal. A walk outside. Going to bed earlier. Small steps rebuild trust with yourself.

Listen to your body—not last month’s rules.

Your body may want lighter food, more protein, more water, or simply more rest. Honor what today is asking for, not what January “should” look like.

Remember who you are becoming.

Progress isn’t erased by a season. The habits you’ve built, the wisdom you’ve gained, the resilience you carry—they’re all still there. You’re not starting over; you’re continuing.

Practice compassion as a skill.

Take the advice of Brené Brown, research professor and author, “Talk to yourself like you would to someone you love.” In other words, ask yourself: What would I say to a dear friend right now? Then say that to yourself. Often, that’s the most powerful coaching tool of all.

The holidays came and went. You lived fully. Now you get to gently guide yourself back to center—without drama, without punishment, without urgency.

Growth doesn’t require perfection; it requires kind attention and a willingness to begin again—right where you are.