It’s the most wonderful time of the year. It can also be the most terrible time of the year. For you, hopefully, it’s the former, not the latter. But for those who need a game plan for too many treats and drinks—plus family drama—here’s your Holiday Survival Guide.

In edition #120, 10 useful ways to survive and enjoy the Holidays.

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The holidays are meant to be about family, good times, shared meals, laughter, and life — not drama, exhaustion, over-spending, or waking up in January feeling like you survived a minor war zone.

This edition isn’t about restriction, but rather thriving through the season — calm, present, connected, and healthy enough to enjoy it all. ✨

Think of this as a survival guide with a thrive mindset.

Hachi Bun means stopping at 80% full — satisfied, not stuffed.
Not deprived. Not uncomfortable. Just… done.

🧠 Why it works:

✨ Tip: Eat slowly, put the fork down between bites, talk more than you chew.

This isn’t about eating less — it’s about eating smarter so you can keep living.

You don’t need every dessert. That’s how plates get chaotic.

🎯 Pick one:

Eat it slowly. Enjoy it fully. No bargaining, no shame.

Pleasure is part of thriving — excess is optional.

Decide before the first drink.

✔️ Set your number
✔️ Alternate with water
✔️ Stop 2 to 3 hours before sleep

Drive responsibly. Call for a ride. Get home safe.

Alcohol should enhance the moment — not steal tomorrow’s energy, mood, or memories.

Cold weather + heating + alcohol = sneaky dehydration

💡 Start early in the day.
💡 Add electrolytes if training or drinking.

Hydration helps:

It’s boring — and wildly effective.

Late nights stack fast this time of year.

🛌 One extra hour of sleep:

You don’t need perfect sleep — just enough to show up as yourself.

If you’re in colder regions:

If you’re in warmer spots ☀️ — early mornings or sunset sessions are gold.

Consistency > intensity this time of year.

Forget perfect programs.

Think:

Yes — holiday movie marathons still count if you move after. 🎬

You can’t control people — only time, space, and energy.

✔️ Limit duration, not kindness
✔️ Change rooms
✔️ Go for a walk
✔️ Step away without explaining

Protecting your peace is not selfish — it’s mature.

Pick one non-negotiable:

One anchor keeps you grounded when everything else gets loud.

One meal doesn’t derail you.
One week doesn’t define you.
One awkward dinner doesn’t ruin the holidays.

This season is about:

Progress isn’t lost — it’s tested, softened, and strengthened.

Designed to help you stay calm, present, and connected during the most wonderful (and busiest) time of the year.

Each day, complete ONE of the options below.
No perfection. No catching up. Just presence.

⬜ Breathing Reset 🌬️
Take 5 slow breaths.
In through the nose (4 seconds).
Out through the mouth (6 seconds).

⬜ Hachi Bun Moment 🎎
Pause mid-meal.
Ask: “Am I 80% full?”
Stop when satisfied, not stuffed.

⬜ Emotion Scan 🧠
Name one emotion you’re feeling right now.
(No fixing. Just noticing.)

⬜ Gratitude Ping ❤️
Name one person, moment, or small win from today.

⬜ Boundary Practice 🫂
Step away, change rooms, or take a walk — without explaining.

This practice is about being fully alive inside yourself — not escaping the holidays.

Proudly presented by Train With Overman 👁️

You’re why I spend hours researching and crafting these editions so you can read more OVE’s Guide and enjoy the holiday season.

Until Next Edition,

Coach DC
OVE’S GUIDE 👁️

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}