The sun is out, the bags are packed, and your hard-earned routine is about to go on a vacation of its own.
It’s a feeling I know all too well. You work for months to build momentum. You get your health on track, your work in order, and your mind right. Then vacation season hits. It’s a time for rest and making memories. But it can also be a black hole for the healthy habits we’ve worked so hard to build. One week of “letting go” can easily turn into a month-long slide back into old ways.
I’ve been there. After breaking free from destructive habits like binge eating and laziness and losing over 110 pounds, my first few vacations were terrifying. I was scared of undoing all my progress. But I learned that staying motivated isn’t about being perfect. It’s about finding balance. It's about enjoying your rest without losing yourself.
Here are 15 ways to keep your spark alive during vacation season.
Redefine Your Vacation Mindset
Your mindset is everything. Don't see vacation as an "off" switch for your entire life. See it as a change of scenery and a different kind of "on" switch for rest and connection.
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Focus on Maintaining Not Gaining. Your goal isn’t to hit new personal records at the gym or launch a new project. The goal is to maintain the foundation you’ve built. Hold the line. That’s a huge win.
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Remember Your “Why.” Why did you start these healthy habits in the first place? For me it was about wanting a life of purpose and health not one of apathy. My faith showed me I was made for more. Your “why” is your anchor. Keep it close to your heart when the temptation to completely let go arises.
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Embrace Imperfection. You might eat more dessert than you planned. You might skip a workout. It’s okay. The old me would have let one slip-up derail my entire week. Now I know that one indulgence doesn’t erase my progress. Just get back on track with your next choice.
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Practice Daily Gratitude. This is simple but powerful. Each morning before the day’s activities begin take a moment to thank God for three specific things. The warm sun. Your family’s laughter. The chance to rest. Gratitude shifts your focus from what you’re “losing” (your routine) to what you’re gaining.
Plan for Success Not Stress
A little bit of planning goes a long way. It removes decision fatigue and makes it easier to make good choices when you’re in relaxation mode.
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Set a “Vacation Minimum.” What is the absolute bare-minimum you can do to feel good? Maybe it’s a 15-minute walk each morning. Or reading one chapter of a book. Or a few minutes of prayer. Define your non-negotiable minimum. It keeps the engine idling so it’s easy to rev back up later.
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Pack for Your Goals. This sounds obvious but it’s easy to forget. Pack your running shoes. Bring a good book. Pack clothes that make you feel good not just your loosest "vacation pants." You are what you bring with you.
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Scope Out Your Environment. When you arrive take a look around. Is there a nice path for walking? A local grocery store for healthy snacks? A nearby church for Sunday service? Knowing your options ahead of time makes it easier to use them.
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Schedule Your Rest. Seriously. Plan your downtime. Naps on the beach. Lazy mornings with a cup of coffee. Time to just sit and do nothing. When you intentionally schedule rest you won’t feel guilty about it. Rest is a vital part of a healthy life.
Take Simple Actions Every Day
Motivation follows action not the other way around. Small daily actions build momentum and keep you feeling in control.
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Start Your Day with a Small Win. Don’t start your day by scrolling on your phone. Start it with your “vacation minimum.” A short prayer a glass of water making the bed. A small win first thing in the morning sets a positive tone for the rest of the day.
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Move Your Body Naturally. You don’t need a gym. Walk on the beach. Hike a trail. Swim in the ocean. Play with your kids in the park. Find joyful ways to move that feel like part of the vacation not a chore.
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Stay Hydrated. Drink a lot of water. It’s amazing how many cravings and feelings of sluggishness are just signs of dehydration. Carry a water bottle with you everywhere.
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Enjoy Treats Mindfully. I used to be an all-or-nothing eater. If I had one cookie I’d eat the whole box. On vacation I was terrified of food. I’ve learned that it’s possible to enjoy a special meal or a local dessert without it turning into a binge. Savor it. Enjoy it. And then move on. It’s one meal not a new lifestyle.
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Connect Spiritually. Vacation offers a unique opportunity to connect with God without the noise of daily life. Find a quiet spot to pray. Read a few verses from the Bible. Notice the beauty of His creation all around you. This deepens your true foundation of strength.
Come Home Stronger
How you end your vacation and re-enter your life is just as important as the trip itself.
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Don’t Wait Until You’re Home. Don’t save all your healthy choices for when you get back. The day before you leave or on your travel day make a point to drink lots of water and eat a reasonably healthy meal. It makes the transition home so much smoother.
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Reflect on the Rest. When you get home take a moment to appreciate the break you had. You refilled your tank. You made memories. You strengthened relationships. Rest is not a weakness. It’s a necessary part of a productive and purposeful life. You didn’t lose motivation. You invested in it for the long haul.
Your vacation is a chapter in your life not the whole book. You can enjoy it fully while still honoring the person you’re working to become.
So as you look toward your next break what’s one small thing you can commit to doing to honor both your rest and your progress?
