Most personal development advice focuses on offense—earn more, get fitter, build new skills.

Yet there are life seasons when defense is more practical, particularly during winter holidays and summer vacations.

You've worked your butt off all year, and now it's time to catch your breath. But—and I learned this the hard way—without a game plan, it's super easy to watch all that progress slip away between holiday cookies and New Year's champagne.

Today, I’ll share some useful strategies for maintaining your momentum during these festive times.

SUPERHUMAN SCORING

In every edition of System Sunday, I assess the featured system across three superhuman dimensions: impact, setup, and maintenance.

Unlike your typical review, I focus on factors that influence personal growth. Get to know the evaluation system.

Impact (9.0/10)

Here's something we don't talk about enough: maintenance is seriously underrated. 

I've seen it happen repeatedly—people undo months of progress because they fall into an all-or-nothing mindset. They abandon their exercise routines entirely and indulge past the point of comfort.

Don’t get me wrong— I’m not saying you can’t enjoy delightful holiday treats! You just might not want to throw all your healthy values out the window.

Instead, consider establishing a few non-negotiable habits—think of them as friendly guardrails that let you enjoy the season while keeping your progress intact. (I'll share specifics below.)

First, remember this: Plateaus aren't setbacks; they're strategic pauses.

These moments of maintenance allow you to consolidate gains and prepare for your next phase of growth.

Now, let's set up your Maintenance Mode.

Setup (8.0/10)

1. Establish a few simple, daily non-negotiables to keep yourself anchored:

• Exercise
  • Target a daily step count or minimum level of movement to feel energized— even if it’s just a few rounds of pushups or body squats every morning.
• Nutrition:
  • Follow Japan’s 80% Rule: “Eat until you’re only 80% full.”
  • Stay hydrated by consuming water (0.5-1 fl oz per lb of body weight).
  • Limit alcohol intake to 1 drink or fewer per day.
• Sleep:
  • Don’t drink caffeine too late in the day.
  • Prioritize getting 7+ hours of sleep.

2. Plan for contingencies

Are you heading home or traveling somewhere new? Different surroundings, old triggers, and emotional cues can challenge your healthy routines.

Pro Tips:

• Pack nutrient-dense snacks (like nuts or jerky) for travel days to avoid impulsive choices. 
• Follow an equipment-free workout routine you can do anywhere.
• Have electrolytes on hand for alcohol recovery (I like LMNT).
• Anticipate some boundary-setting conversations you may need to have based on past experiences.

These small measures ensure you have a backup plan on the go.

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Maintenance (7.0/10)

Define specific dates for this maintenance period and enjoy this phase of flexible defense.

When January arrives, you'll be positioned to resume progress from a place of strength, not recovery.

BRINGING IT HOME

Many high performers struggle with the concept of intentional rest and maintenance— viewing any pause as lost momentum.

But as Kevin Kelly once said, “The best work ethic requires a strong rest ethic.”

By giving yourself permission to maintain rather than constantly push, you’re investing in your long-term growth.

Here’s to a balanced, rejuvenating holiday season 🥂.

All systems go,

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