Your Guide to a Happy Holidays: 20 Evidence Based-Tips

The holiday season sparkles with promise—twinkling lights, cherished traditions, and the warmth of gathering with loved ones. The goal for many is to create and have a happy holidays.

Fortunately, science offers a roadmap for navigating both the holidays and New Year’s season while genuinely savoring their unique gifts. These twenty evidence-based strategies can help you cultivate meaningful connections, manage your wellbeing, and create the happy holidays and purposeful new year you deserve.

Tips for Creating a Happy Holidays During the Christmas Season

1. Prioritize Quality Time Over Quantity

When it comes to having a happy holidays with family and friends, research shows that the quality of our interactions matters far more than the number of events we attend. Mindful presence during social interactions enhances relationship satisfaction and emotional wellbeing (Brown & Ryan, 2003).

Rather than rushing between multiple gatherings, consider focusing on fewer events where you can be fully present. Put away your phone, engage in meaningful conversations, and allow yourself to authentically and mindfully connect with the people who matter most.

2. Set Realistic Expectations for the Holidays

One of the greatest sources of holiday stress stems from unrealistic expectations about how things “should” be. Research on perfectionism reveals that holding excessively high standards for holiday experiences contributes to anxiety and dissatisfaction (Flett et al., 1994).

Give yourself permission for imperfection or imperfect moments allowing them to become the most cherished memories.

3. Maintain Your Sleep Schedule for Happy Holidays

Adequate sleep is fundamental to emotional regulation, stress management, and overall wellbeing (Walker, 2009). Prioritize maintaining consistent sleep and wake times, even during holiday celebrations. Your body and mind will thank you with improved mood, patience, and capacity to enjoy festive activities.

4. Use Deep Breathing to Navigate Stressful Moments

If family tensions rise or holiday pressures mount, your breath is an immediately accessible tool for self-regulation. Controlled breathing exercises activate the parasympathetic nervous system, reducing physiological stress responses and promoting emotional calm (Jerath et al., 2015).

Try the 4-7-8 technique: breathe in for four counts, hold for seven, and exhale for eight. This simple practice can help you stay centered during challenging moments.

5. Create Meaningful Rituals

Rituals provide psychological benefits that extend beyond their surface actions. Research shows that family rituals strengthen bonds, provide a sense of stability, and enhance overall family functioning (Fiese et al., 2002).

Whether it’s a special breakfast tradition, an annual ornament-making session, or a neighborhood lights tour, these repeated meaningful activities create the foundation for a happy holidays and lasting memories.

6. Give Experiences, Not Just Things

If you’re feeling overwhelmed by consumer pressure, science supports a shift in focus. Studies consistently show that experiential gifts—like concert tickets, cooking classes, or planned activities—generate more lasting happiness than material possessions (Van Boven & Gilovich, 2003).

Consider giving the gift of shared experiences that create memories and strengthen relationships.

7. Practice Self-Compassion

The holiday season may surface the "inner critic," especially when things don’t go as planned. If you've yet to develop what I call the "inner companion," there are valuable strategies you can use to self-regulate.

Self-compassion—treating yourself with the same kindness you’d offer a good friend—is strongly associated with psychological wellbeing and resilience (Neff, 2003). When you make a mistake or feelings of inadequacy come up, pause and speak to yourself with understanding rather than harsh judgment. This practice is essential for maintaining emotional balance during the season.

8. Engage in Acts of Kindness

Giving to others doesn’t just help them—it profoundly benefits the giver. Research demonstrates that performing acts of kindness significantly boosts happiness and life satisfaction (Lyubomirsky et al., 2005).

Whether volunteering at a food bank, helping a neighbor with decorations, or simply offering genuine compliments, these actions create positive emotions that enhance your own holiday experience.

9. Build in Solitude and Downtime

While togetherness is central to a happy holidays, solitude also serves important psychological functions. Time alone supports emotional regulation, self-reflection, and mental restoration (Long & Averill, 2003).

Don’t feel guilty about taking breaks from social activities. Listen to your needs. Schedule quiet moments for yourself—a solo walk, a warm bath, or simply sitting with your morning coffee—to recharge your emotional batteries.

10. Practice Gratitude Daily

Gratitude isn’t just a holiday sentiment—it’s a powerful psychological tool. Studies demonstrate that regularly expressing gratitude significantly increases happiness and life satisfaction while reducing depressive symptoms (Emmons & McCullough, 2003).

During the holiday season, try keeping a daily gratitude journal, sharing appreciations at family meals, or writing heartfelt thank-you notes. These simple practices can transform your experience of the season from one of stress to one of genuine appreciation.

11. Exercise and Move Your Body Regularly

Physical activity is one of the most effective strategies for managing stress and maintaining positive mood. Exercise reduces anxiety, improves emotional wellbeing, and enhances cognitive function (Salmon, 2001).

Even during busy holiday weeks, if you don't already have an exercise routine, aim for regular movement—dancing to holiday music, taking family walks to see decorations, or engaging in winter sports. These activities benefit both your physical and mental health.

12. Set Boundaries With Kindness

Healthy boundaries are essential for wellbeing, yet many people struggle with saying no during the holidays. Research on boundary-setting shows that clear, kind limits protect mental health and prevent burnout (Cloud & Townsend, 1992).

It’s okay to decline invitations, limit gift exchanges, or establish guidelines for family gatherings. Communicate your needs respectfully, and remember that protecting your wellbeing enables you to show up more fully for what matters most.

13. Cultivate Present-Moment Awareness

Meditation and mindfulness—the practice of attending to present-moment experiences with openness and curiosity—has an abundance of benefits for psychological health. Research shows mindfulness reduces stress, enhances emotional regulation, and increases life satisfaction (Keng et al., 2011).

During holiday activities, practice noticing sensory details: the taste of seasonal foods, the warmth of loved ones’ laughter, the beauty of decorations. This awareness deepens your enjoyment and creates richer memories.

14. Limit Social Comparison

Social media can amplify holiday pressure by presenting idealized versions of others’ celebrations. Upward social comparison—measuring ourselves against those who seem "better off"— is an unresourceful cognitive habit that predicts lower wellbeing and life satisfaction (White et al., 2006).

Instead of social comparison, remember that a curated polished moment is not a full picture of someone's life. Keep perspective, consider taking breaks from social media during the holidays, or consciously reframe your scrolling by sending genuine good wishes to others rather than comparing your experiences to theirs.

A more effective, science‑supported alternative is self‑referenced comparison—measuring your progress against your own past experiences, values, and intentions (Morina, 2021). This kind of internal benchmarking strengthens self‑efficacy, supports emotional regulation, and leads to more sustainable wellbeing.

15. Reflect on Personal Values for Truly Happy Holidays

When holiday activities align with your core values, they become sources of meaning rather than obligation. Research on values clarification shows that living in accordance with personal values enhances psychological wellbeing and life satisfaction (Wilson & Murrell, 2004).

Take time to identify what truly matters to you this season—whether it’s connection, generosity, creativity, or rest—and let those values guide your choices about where to invest your time and energy.

Take these evidence‑based practices into the new year, with my science‑informed transformational online courses. Explore my course catalogue and enroll today!

Tips for Creating a Happy New Year

16. Reflect Before You Resolve

Before jumping into New Year’s resolutions, engage in meaningful reflection about the past year. Research on self-reflection demonstrates that structured reflection enhances self-awareness, learning, and personal growth (Anseel et al., 2009).

Take time to consider what went well, what challenged you, what you learned, and what you want to carry forward. This foundation of self-knowledge makes any goals you set more authentic and achievable.

17. Set Approach Goals Rather Than Avoidance Goals

How you frame your New Year’s intentions matters significantly. Studies show that approach goals—focused on what you want to achieve or experience—are associated with greater wellbeing and success than avoidance goals focused on what you want to stop or prevent (Elliot & Sheldon, 1997).

Instead of “stop eating junk food,” try “nourish my body with foods that make me feel energized.” This positive framing enhances motivation and persistence.

18. Break Large Goals Into Small, Concrete Steps

One reason New Year’s resolutions often fail is that they’re too vague, too broad, or too big. Research on goal-setting shows that specific, manageable action steps significantly increase the likelihood of success (Locke & Latham, 2002).

If your new year goal is to exercise more, specify exactly when, where, and what type of movement you’ll do. Create implementation intentions like “I will walk for 20 minutes every Monday, Wednesday, and Friday morning before work.” These concrete plans bridge the gap between intention and action.

19. Build Self-Efficacy Through Gradual Progress

Self-efficacy—your belief in your ability to succeed—is one of the strongest predictors of goal achievement. Research demonstrates that successful experiences build self-efficacy, creating a positive cycle of confidence and accomplishment (Bandura, 1997).

Start with small, achievable changes that create early wins. Each success strengthens your belief in your capacity for change, making larger transformations more accessible over time.

20. Practice Self-Kindness When You Stumble

Perhaps the most important New Year’s tip is this: challenges and setbacks are completely normal for many regardless of what they've already achieved or accomplished. Research on self-compassion shows that responding to failures with kindness rather than harsh self-criticism promotes resilience and sustained effort toward goals (Breines & Chen, 2012).

If you miss a workout, break a commitment, or miss an intended target or milestone, treat yourself as you would a dear friend facing the same situation. This compassionate response helps you get back on track rather than giving up entirely.

Transform your New Year intentions into consistent, embodied practice, with my Annual Manifestation Planner. It’s designed as a year‑long companion that guides you through structured journaling, evidence‑based reflection prompts, and conscious creation frameworks. The planner helps you stay aligned with your intentions, track your growth, and turn your vision into weekly, grounded action throughout the year.

Creating Your Happy Holidays and Happy New Year

The science is clear: a happy holidays and fulfilling new beginnings aren’t created by perfect circumstances, elaborate celebrations, or ambitious resolutions. Instead, they emerge from intentional choices about how we show up for ourselves and others during both celebration and change. By practicing presence, setting boundaries, cultivating gratitude, and approaching change with self-compassion, we can navigate the season’s challenges while savoring its genuine joys and possibilities.

This holiday season and new year, give yourself permission to do things differently. Choose quality over quantity, authenticity over perfection, and meaning over obligation. As you set intentions for the year ahead, remember that sustainable change comes not from willpower alone, but from aligning your actions with your values, taking small steps, and treating yourself with kindness along the way.

The most precious gift you can offer—to yourself and to others—is your genuine, grounded, compassionate presence. May these evidence-based strategies support you in creating holidays that are not just happy, but deeply fulfilling, and a new year that honors both your aspirations and your humanity.

References

Anseel, F., Lievens, F., & Schollaert, E. (2009). Reflection as a strategy to enhance task performance after feedback. Organizational Behavior and Human Decision Processes, 110(1), 23-35.

Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman and Company.

Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin, 38(9), 1133-1143.

Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848.

Cloud, H., & Townsend, J. (1992). Boundaries: When to say yes, how to say no to take control of your life. Zondervan.

Elliot, A. J., & Sheldon, K. M. (1997). Avoidance achievement motivation: A personal goals analysis. Journal of Personality and Social Psychology, 72(1), 171-185.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

Fiese, B. H., Tomcho, T. J., Douglas, M., Josephs, K., Poltrock, S., & Baker, T. (2002). A review of 50 years of research on naturally occurring family routines and rituals: Cause for celebration? Journal of Family Psychology, 16(4), 381-390.

Flett, G. L., Hewitt, P. L., Blankstein, K. R., & Mosher, S. W. (1994). Perfectionism, life events, and depressive symptoms: A test of a diathesis-stress model. Current Psychology, 13(1), 112-137.

Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied Psychophysiology and Biofeedback, 40(2), 107-115.

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Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.

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Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223-250.

Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33-61.

Van Boven, L., & Gilovich, T. (2003). To do or to have? That is the question. Journal of Personality and Social Psychology, 85(6), 1193-1202.

Walker, M. P. (2009). The role of sleep in cognition and emotion. Annals of the New York Academy of Sciences, 1156(1), 168-197.

White, J. B., Langer, E. J., Yariv, L., & Welch, J. C. (2006). Frequent social comparisons and destructive emotions and behaviors: The dark side of social comparisons. Journal of Adult Development, 13(1), 36-44.

Wilson, K. G., & Murrell, A. R. (2004). Values work in acceptance and commitment therapy: Setting a course for behavioral treatment. In S. C. Hayes, V. M. Follette, & M. M. Linehan (Eds.), Mindfulness and acceptance: Expanding the cognitive-behavioral tradition (pp. 120-151). Guilford Press.

About Kidest OM 

Kidest OM is a personal development coach, author, and speaker specializing in conscious evolution, emotional intelligence, and manifestation. Her personal development books integrate modern psychology, neuroscience, and consciousness studies to help individuals cultivate resilience, self-awareness, and authentic empowerment. A seasoned business consultant and former corporate executive, Kidest brings both scientific and strategic insight to personal transformation and spiritual growth. Her writing explores how emotional mastery, self-belief, and mindset alignment drive performance and fulfillment across all areas of life. Explore her personal development books and online courses to elevate your awareness, align your purpose, and thrive with greater resilience.