5 Tips to Get Back Into Routine After the Holidays
Feeling tired and overwhelmed after the holidays? Learn how to get back into routine with 5 practical time management tips that actually work for busy women. No motivation required, just systems that stick on this episode of Get Sculpted.
If you're trying to figure out how to get motivated again but keep hitting snooze on your workouts and your routine, this episode is for you.
In this episode of Get Sculpted, Coach Jordanna gets real about getting back into routine after holiday chaos. No unrealistic expectations, just the honest truth about post-holiday fatigue and what it actually takes to re-establish a routine that works for your real life. This is the episode you need if you've been beating yourself up for feeling tired and unmotivated instead of energized and ready to crush goals.
Jordanna breaks down exactly why we feel so drained in January (you might be surprised that it's not a lack of willpower) and walks you through the practical time-management strategies her clients use to rebuild their routines without burning out. You'll learn why motivation vs systems for fitness is the key distinction that separates women who stay consistent with their workouts from those who restart every Monday. Whether you're a mom still recovering from being the magic maker of the holiday season, or simply someone trying to find your rhythm again, this episode gives you permission to recalibrate instead of going full throttle when your tank is empty.
Here's what we cover:
Why January feels so heavy and how to stop blaming yourself for feeling drained
The truth about building a workout routine from a place of structure, not motivation
How to establish a routine using weekly planning tips that actually fit your life
The Friday planning method that prevents you from playing catch-up all week long
Bookending your day – morning and evening systems that keep the middle from falling apart
The 3x3 method for how to stay consistent with working out (even during chaotic seasons)
Creating a non-negotiable hour just for you and why it changes everything
What momentum actually feels like when it starts to return (hint: it's clunky at first)
Why locked in doesn't mean perfect, it means focused and intentional
How to build trust in yourself one decision at a time
This episode is your reminder that you don't need a full reset or another fresh start. You need systems that reduce decision fatigue and structure that holds you when motivation doesn't show up. Your best self isn't waiting for the perfect plan or the right amount of energy. She's looking for you to stop waiting and start building the rhythm that makes you feel strong again.
“Routines aren't about discipline necessarily. It's about reducing the number of decisions that you need to make in a given day.” -Coach Jordanna
What's one system you're going to implement this week to rebuild your routine? DM us or tag us on Instagram @getsculpted.ca to share what resonated most from this episode, or tell us which time management anchor you're starting with. You've got this, and we've got your back.
Related Episode
Time Management for Fitness: 5 Bare Minimum Habits That Work
Connect with Get Sculpted
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More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast for women who want to lose fat, build muscle, and reset their metabolism with science-based strategies and actionable advice.
We go beyond quick fixes and fad diets to give you sustainable fat loss strategies, strength training tips for women, and the mindset shifts that help you achieve lasting results. Think less guessing, more confidence, and habits that actually fit your lifestyle.
No matter if you’re just starting out or ready to level up your training, this podcast gives women the tools to lose fat, build muscle, and feel stronger in their bodies.
We’re your hosts, Jordanna, Marilynn, and Tijana, fitness pros with over 20 years of combined experience and 1,000+ client transformations, including a focus on helping women optimize their metabolism and build strength. You’ll get strategies designed for real bodies and real lives.
We’ll cover questions like:
Can you lose fat and build muscle at the same time?
What is the best way for women to lose fat without losing muscle?
How do I start strength training as a beginner woman?
Why am I not losing weight even though I’m working out and eating healthy?
How can I stop yo-yo dieting for good?
Is cardio necessary for fat loss?
If you’ve been searching for sustainable fat loss, women’s nutrition, and strength training that actually works, you’re in the right place. Join us every week to sculpt a stronger body and a more empowered 2.0 life.
Connect with us on Instagram at @getsculted.ca
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
WHY YOU FEEL SO DRAINED IN JANUARY
Jordanna: But most people actually start the year on empty batteries. After being all the things to all the people that we love the most over the holidays, especially us moms—don't you find? We're the magic makers of the season. We give so much to the season, and then we hold ourselves to this high standard to come into the new year with all this energy, all this motivation, all this opportunity to refocus on ourselves and have a fresh start. And it doesn't really land the way that we wanted it to.But here's the good news. Getting your energy and rhythm back doesn't come from waiting for motivation. It actually comes from reestablishing structure. Just like back in September when we all shifted from summer mode to school mode, it was structure that had us feeling successful. So now that we're shifting from holiday mode to maybe goal crushing mode or the desire to goal crush, it is structure that we're going to talk about.
THE REAL REASON STRUCTURE WORKS (AND DISCIPLINE DOESN’T)
Jordanna: Our core idea here is that routines aren't about discipline necessarily. I want you to rethink this. It's about reducing the number of decisions that you need to make in a given day. When your systems are strong and they're reinforced and they're things that you have personally built and want to continue, motivation doesn't have to show up every time. It can come and go, as it may, as it will, like the wind blows, like your emotions do. But the system is what helps you reduce the number of decisions you have to make because you've already decided, "This is how I run my day. This is what I do."
PRACTICAL ROUTINE REBUILD: 5 GAME-CHANGING STRATEGIES
Jordanna: This is like a little working session, just me and you. And we're gonna go over five key things here to get you out of a rut and back on track:Weekly Meeting with Yourself:
Block time on Fridays to plan your following week. This gives you power to front-load tough tasks, meal prep, and prioritize what matters before you feel behind. If you wouldn’t cancel a meeting with your boss, stop canceling ones with yourself.
Power of Pre-Decisions:
Plan your food, movement, and self-care before exhaustion hits. Pre-deciding is self-leadership: fewer choices, less mental drag, and better execution.
Bookend Your Days With Mini Routines:
Morning wins (hydration, sunlight, dog walk) and evening wind-down (tech cutoff, gratitude reflection, preparing for tomorrow) keep the middle from falling apart. Structure makes the day flow.
The Three-by-Three Method:
If life is overwhelming, commit to just three 30-minute workouts a week. It’s the bare minimum for momentum, and once you feel better, you can add more.
Non-Negotiable Hour for You:
Give yourself one hour a week to meal prep, plan, and reset—pull back the bow so you can fly forward.
HOW MOMENTUM ACTUALLY FEELS AND WHY CONFIDENCE FOLLOWS
Jordanna: At first, routine feels clunky and the change is uncomfortable. But small wins start to stack: your mornings flow smoother, food choices get easier, workouts fit naturally. After a few weeks, you’ll notice better energy, improved mood, steady hunger, deeper sleep. Momentum feels like confidence returning one decision at a time. You are no longer chasing motivation—you are building self-trust, reinforcing that you can rely on yourself, and realizing that "locked in" does not mean "perfect." Intentional, consistent action leads to results.