How to Stay Consistent With Your Goals During the Holidays

Nov 19

The holidays are coming—and with them, all the chaos, celebrations, and curveballs that tend to knock our routines off track.

But here’s the thing: staying consistent doesn’t mean being perfect. It means having a plan for real life.

In this episode, I’m sharing how to use IF/THEN goals to stay grounded, flexible, and consistent no matter what the season throws your way. Because success isn’t built on all-or-nothing thinking—it’s built on learning how to pivot, reset, and keep going.

✨ You’ll learn:

How to stop giving up when plans fall apart
Why “just showing up” still counts
The science behind habit stacking and IF/THEN planning
How to feel more steady and confident heading into the holidays

Let’s talk about what it really means to create consistency—one imperfect day at a time.

LET’S DIVE IN 🖤

You know what? I’m gonna be honest here and it might ruffle some feathers, but here it is:

I’m not impressed by the person who shows up once, crushes a week, and then disappears when it gets hard. I’m impressed by the woman who shows up ten thousand times — in the ordinary, the messy, the in-between — and builds a lifestyle out of her goals.

I’m not chasing consistency anymore.
I’ve learned how to create it.

Don’t get me wrong. There was a previous version of me who thought consistency meant never missing, never falling short, never having an “off” day. But that version of me burned out time and time again. It was like I was trying to sprint a marathon and wondered why I kept running out of breath.

Now I know — consistency isn’t about being always on.

It’s about learning your cadence.
The rhythm you can actually sustain.
It’s grace and grit, working together.

Because after two decades of showing up — in my body, my business, my relationships, and my self-care — I’ve learned this:

Consistency isn’t glamorous. It’s not a before-and-after picture or a perfect morning routine.

It’s the quiet decision to keep showing up for yourself when no one’s watching. And even harder— to clap for yourself when no one’s clapping.

That’s the goal game we’re playing now.
That’s the kind of consistency that makes you unstoppable.

And as we move into the holidays, I know this is the season when consistency starts to wobble for so many of us. The routines shift. The calendar fills. The snacks multiply. And suddenly, the goals we were crushing in October start to feel like “maybe next year” energy.

But what if we didn’t wait for January to reset? What if we finished the year already in rhythm — not perfect, but prepared?

See, most people set goals for the best version of themselves. The one who’s always rested, focused, and motivated. But real life doesn’t work that way, right? Life throws curveballs — sick kids, travel, stress, exhaustion, and days where you just don’t have it in you.

That’s where this concept of IF/THEN goals can change the game for you. Have you heard of this before? Instead of building your habits around perfection, you build them around reality.

It’s not “If I can’t get my full workout in, then I failed.”
It’s “If I miss my morning workout, then I’ll go for a 20-minute walk after dinner.”

It’s not “If I eat one cookie, then the day’s ruined.”
It’s “If I indulge, then I’ll hydrate and move my body tomorrow to feel my best.”

It’s not “If I skip journaling, then I’m inconsistent.”
It’s “If I skip a day, then I’ll take five minutes before bed to check in with myself.”

You’re removing the all or nothing trap that keeps so many women stuck in start-over cycles.
Because consistency isn’t about never missing — it’s about having a plan for when you do.

That’s the mindset shift that keeps you anchored through every season, especially this one. Because here’s the truth — you don’t need more motivation; you need better strategies. Ones that actually work when life doesn’t go as planned. And that’s where IF/THEN goals come in. They’re one of my favorite tools for creating real consistency — not the kind that relies on willpower, but the kind that’s built on grace, foresight, and a solid plan.

So let’s talk about what IF/THEN goals actually are… and how you can start using them to your advantage — especially during a season when it’s so easy to lose your rhythm.

What IF/THEN Goals Are (and Why They Work)

Here’s the thing — I don’t want to fill you with mindset fluff. I want tools that are backed by science. And I promise you, IF/THEN goals are.

Researchers call them “implementation intentions,” but don’t let that phrase intimidate you — it’s simply deciding ahead of time how you’ll respond when life inevitably throws a curveball.

An if/then statement looks like this:

“If I miss my morning workout, then I’ll go for a 20-minute walk after dinner.”
“If I start scrolling before bed, then I’ll plug my phone in across the room.”
“If I get overwhelmed at work, then I’ll step away from my desk and refill my water.”

They work because they bridge the gap between intention and action. You’re basically teaching your brain what to do when the plan falls apart, so instead of reacting emotionally or giving up, you respond automatically with purpose.

And, like I said, there’s research backing this up — a review of nearly a hundred studies found that people who use if/then planning are significantly more likely to follow through on their goals. The fancy term is “medium-to-large effect size,” but what that really means is: it works. In fact, in more stressful or chaotic seasons (aka… the holidays, anyone?), the benefits are even stronger.

So yes, plan A is amazing — we want to stick to it. But when plan A falls apart? Your IF/THEN plan is your plan B, C, and D that still helps you show up for your goals — just in a different form. Because consistency doesn’t mean doing it perfectly. It means having a plan for when things don’t go perfectly.

Motivation fades. Hustle fizzles. But when you pre-decide your response, you give your brain a cue to act automatically — even when you don’t feel like it.

That’s not failure. That’s strategy.

How to Use IF/THEN Goals Through the Holidays

You know, as we head into the holidays, this is where the rubber really meets the road when it comes to consistency.

Because life gets loud. Routines shift. The schedule goes off the rails. There’s travel, family, parties, emotions, shorter days — all the things. And if you’ve ever gone into this season with good intentions only to end up exhausted or off-track by mid-December, you are so not alone.

That’s why I love using IF/THEN goals — they’re like giving your future self a lifeline.

IF the ideal plan falls apart, THEN here’s how I’ll still show up.

Plan A is amazing — of course it is! It’s the morning workout, the meal prep, the quiet time, the early bedtime. But life happens, and if Plan A falls by the wayside, having a Plan B, C, or even D means you’re never starting over — you’re simply pivoting.

Think about it like this:

Movement: IF I miss my morning workout because I’m traveling or the kids are home from school, THEN I’ll take a 20-minute walk after dinner or do a YouTube stretch before bed.
Fuel: IF I end up eating out more this week, THEN I’ll prioritize protein and hydration — not perfection.
Mindset: IF I catch myself spiraling into comparison or overwhelm, THEN I’ll pause, take a breath, and name three things I’m grateful for in this moment.
Boundaries: IF I feel pulled to say “yes” to something out of guilt, THEN I’ll buy myself a pause — “Let me get back to you” — instead of agreeing on autopilot.
Rest: IF I find myself scrolling at night, THEN I’ll plug my phone in across the room and reach for a book instead.

See how this works? You’re pre-deciding your future self’s next move. You’re setting up guardrails that keep you from drifting too far from the life and energy you actually want to feel — especially in a season that can be full of curveballs.

The more you practice it, the easier it becomes.
It’s not about being perfect; it’s about being prepared.

And honestly, that’s how consistency starts to feel lighter — not as pressure, but as protection.
Protection for your peace, your energy, and your goals.

One of my favorite mindset shifts I’ve ever heard is this:
“I don’t skip, but I’ll let myself suck.”

Isn’t that so good? It’s permission and accountability all at once.

You don’t have to crush every workout, cook every perfect meal, or show up as your most inspired self every single day. But you do show up — however you can. Because showing up, even imperfectly, still reinforces the identity of a woman who keeps going. When we practice that — when we show up badly but bravely — we’re wiring our brains to trust that we can handle it. And that’s what separates the person who’s chasing consistency from the person who creates it.

And here’s the really cool part — there’s actual science behind this.
Every time you follow through — even on the smallest version of what you said you’d do — your brain lays down a stronger neural pathway that says, “This is who I am.”

You’re literally teaching your brain to believe you’re the kind of woman who follows through.

Research shows that people who create implementation intentions — those IF/THEN goals we’re talking about — are two to three times more likely to stick to their habits long-term. So when you show up, even if it’s messy, you’re not just building a routine… you’re building proof that you can trust yourself.

And that’s what real consistency looks like.

It’s not about never missing a day — it’s about not abandoning yourself when you do.
It’s giving yourself permission to be human and resilient in the same breath.

Because the woman who shows up imperfectly still shows up. And over time, she becomes the woman who can handle anything — holidays, setbacks, hard seasons, all of it.

So as you move into this last stretch of the year, remember:

You don’t need a perfect plan.
You need a pattern of self-trust.
You need a rhythm that says, “Even when it’s hard, I’ll find a way.”

That’s how you end a year strong — not with hustle, but with honoring your body, your life, where YOU’RE at. We’re no longer chasing consistency, we’re creating it.

Alright, friend — super quick episode today. If you’re craving a little extra structure or accountability as we move into the holidays — something to keep you grounded, consistent, and connected — I’ve got you.

In a few weeks, I’m releasing a brand-new seasonal mini challenge designed to help you reclaim your rhythm during the busiest time of year.
Think: simple daily actions, flexible structure, and a lot of grace.

Because it’s not about doing more — it’s about staying connected to what matters most.

So if you’ve been feeling like you need a reset before the New Year rush, keep your eyes open — I’ll be sharing all the details soon. You can also make sure you’re on my email list (link’s in the show notes!) so you don’t miss the announcement when it drops.

Until then, remember — you don’t have to do it perfectly to do it powerfully. Show up with what you have. Protect what matters.
And let your best self lead the way, one imperfect action at a time. I’ll see you right here, next week, on The Self Care Sisterhood Podcast. 🤍

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