The end of the year always hits hard.
December always feels like a strange in-between space: deadlines piling up, travel coming up, family dynamics, shorter days, holiday parties, a little bit of joy, a little bit of stress, a lot of sugar, and… not a lot of energy. You’re trying to wrap up work, maintain your routines, show up for people you care about, and still somehow take care of yourself.
It’s a lot. And if you’re feeling a little worn down right now, you’re not alone.
Here’s the good news: you don’t need a full lifestyle overhaul or a big burst of motivation to get through this month feeling strong and grounded. What you do need is something much simpler and much more doable:
A year-end energy reset.
Not a “push harder” reset. Not a “grind until January” reset.
A gentler one — based in movement, awareness, and small daily wins.
This is how athletes finish seasons. Not with chaos or pressure, but with intention. And you can approach December the same way.
Here’s how.
1. Use movement to reset your routine — not punish yourself
One of the biggest traps in December is slipping into all-or-nothing thinking. You miss a workout, or you’re traveling, or you have a few days where life just gets in the way… and suddenly you’re telling yourself you’ve “fallen off.”
But here’s the truth: one missed workout — or even an imperfect week — isn’t going to set you back. At all. Not in the long run. Fitness is built over months and years, not in one perfect stretch of days.
The real thing that derails people this time of year isn’t a missed workout — it’s the story they tell themselves after. The spiral of “well, I already messed up, so what’s the point?” That’s the trap.
This is where movement becomes powerful. Not as punishment, but as a reset. A short workout, a walk, a few rounds of bodyweight strength — anything that reminds you, “I still show up.”
You don’t need a perfect month. You don’t need every workout. You just need to keep coming back. Consistency comes from re-engaging, not from never slipping.
2. Lower the bar: aim for daily movement, not perfect workouts
You do not need a full training plan right now. You do not need long sessions. You definitely don’t need an all-new program.
But daily movement? That helps everything.
Not “daily workouts.” Daily movement.
It could be:
- a 12-minute HIIT session
- a walk around the neighborhood
- a few rounds of push-ups, lunges, and planks
- stretching or mobility before bed
- a mini strength session with a backpack
- hill sprints when you’re feeling spicy
- a couple minutes of jump rope
Ten minutes is enough to shift your energy. Five minutes is enough to start.
Your goal: move your body every day this month. Not perfection, not aiming to punish yourself, but just to keep up even a little consistency during the chaos.
3. Use “micro resets” throughout the day
If December makes you scattered, tired, or overstimulated, movement can function like a reset button. Think of it as clearing the mental whiteboard before everything gets scribbled on again.
Try this:
- 20 jumping jacks if your brain feels foggy
- 20 air squats before you open your inbox
- a quick mobility flow after a long drive
- a five-minute walk after a holiday meal
- ten deep belly breaths when you feel overstimulated
Small resets do two things: They give your mind a break, and they train your body to return to the present moment.
This is what athletes do between rounds, between sets, between matches. You can do it between work emails or family drama.
4. Make your workouts easier to start
December wipes out decision-making energy. The more choices you have to make, the less likely you are to move at all.
So simplify everything.
- Choose one go-to workout you can do anywhere
- Keep it written down or bookmarked
- Give yourself zero time to debate it
- Start before your brain has a chance to negotiate
Try this simple structure:
3–4 moves. 30 seconds on, 15 seconds off. 4 rounds.
That’s it.
Or this:
Push / Pull / Legs / Core — 30 seconds each. Repeat 3–5 times.
Fewer choices = more action.
(Or use the 12 Minute Athlete app if you don’t want to have to think!)
5. Walk more than you think you need to
Walking is the most underrated December strategy.
You’re sedentary more this month — more travel, more sitting at holiday meals, more working from home. Your body slows down, digestion slows down, mood dips, and energy crashes.
Walking solves almost all of it.
- better digestion (especially after big meals)
- better blood sugar control
- better mood
- better focus
- better sleep
- better recovery
If you’re going to add only one thing to your routine right now, make it walking.
Aim for one longer walk per day or two shorter ones. Bring a podcast, bring your dog, bring a family member — just move!
6. Anchor into one “energy ritual” per day
This time of year is unpredictable. But rituals? Rituals keep you stable.
Choose one daily ritual that brings you back to yourself. Something simple, grounding, and repeatable.
Examples:
- a short morning workout
- a quiet walk before dinner
- a mobility routine before bed
- a workout class you love
- a set of handstands because they make you happy 🙂
- a five-minute stretch and reset
Your ritual becomes your anchor, even when the rest of the day is chaos.
Final Thoughts
December doesn’t have to be about white-knuckling your way to January. It also doesn’t have to be about letting everything go.
There’s a middle path — one grounded in movement, mindfulness, and small, doable wins.
You don’t need to overhaul your life. You just need a rhythm and a plan. Move your body every day. Reset when you feel overwhelmed. Walk more. Keep things simple. Choose one ritual and stick to it. Take the decision-making out of it.
You finish the year strong by doing what you can, when you can. A little movement here and there goes a long way.
