Dear reader,
This post is a summary of my latest podcast episode. For the full conversation and more insights, click here to listen.
What’s Your Mood and Energy Like Since Christmas?
I came into Christmas feeling deadly—calm, centred, grounded, and the fittest I’ve ever been. But less than two weeks later, I’m feeling cranky, irritable, and frustrated. Can you relate?
In this episode, I’m talking about the three habits I changed over Christmas that completely messed with my mood and energy: sugar intake, water intake, and sleep habits. These changes have given me so much insight into how these basic habits impact how we feel every day.
How I Felt Going Into Christmas
Before Christmas, I was feeling amazing—fit, healthy, and grounded. I’d worked so hard all year to build habits that made me feel great. But over the holidays, I let things slide, thinking it would be relaxing.
Instead, I’ve noticed a massive difference in how I feel now. I’m still enjoying family time and getting out for hikes, but my mental health feels off. I’m irritable, cranky, and just not as centered as I was.
Here’s what I’ve noticed about these three habits:
1. Sugar
If you’ve been listening to this podcast, you’ll know how much I’ve struggled with food over the years.
Sugar was always a source of comfort for me, and I used to have a very all-or-nothing relationship with it. It wasn’t until 2022 that I healed my relationship with food.
Over Christmas, I allowed myself a little sugar every evening—a few sweets, maybe a slice of cake. Not a lot, and certainly nothing like the binge eating I used to do. But even that small amount made a huge difference.
I started to think about sugar all the time. By 6 p.m., I was planning what treat I’d have that evening. When I was out with family, I’d be thinking ‘Mmm.. I’m ready for an ice cream around now.’
Here’s what I noticed:
- Blood sugar spikes and crashes left me feeling tired, irritable, and anxious.
- Increased stress and anxiety from cortisol spikes caused by sugar.
- Mood swings and dopamine dependency from those temporary sugar highs.
- Disrupted sleep because of sugar eaten later in the day.
Even though I was still eating healthy meals, exercising, and drinking water, sugar completely threw me off. It confirmed for me that cutting out sugar during the week is so important.
If you’re eating sugar every day, you’re giving in to cravings, which leads to mood swings, energy crashes, and dependency. The only way to live a balanced, content life without highs and lows is to be disciplined about sugar.
For me, that means no sugar during the week and enjoying it in small amounts at the weekend.
2. Sleep
Before Christmas, I had a solid sleep routine. I was getting up at 6 a.m., feeling fresh and ready for the day. It took me all year to build this habit, but it made such a difference to how I felt.
Then Christmas came, and I decided to let that routine go. I started waking up later—sometimes at 9 a.m., sometimes at 10 a.m. I’d lounge around in my pyjamas, thinking that’s what relaxing is supposed to look like.
But here’s the thing: I hated it.
I felt at a loose end, tired, and cranky. Staying up late and waking up late made me feel wired at night and wrecked in the morning. I realized that relaxing for me isn’t lounging around—it’s having purpose and structure in my mornings.
Having a solid bedtime and morning routine is a game-changer. For me, it’s about:
- Going to bed and waking up at the same time every day.
- Using my bedroom only for rest—no phones, no distractions.
- Getting up when I say I will, even if I feel tired.
When your sleep routine is consistent, everything else falls into place.
3. Water
This one’s simple but so important. Over Christmas, I wasn’t drinking enough water. Some days, I’d barely get a liter in, and it made a huge difference to how I felt.
Dehydration can make you feel:
- Sluggish and tired.
- Anxious and cranky.
- Hungry and craving sugary foods.
It’s such a simple fix: two litres of water every day. One liter by 12 p.m. and another by 3 p.m. It’s a habit that keeps you feeling hydrated, focused, and energized.
Building the Foundations for 2025
If you’re feeling off since Christmas, take a look at these three habits: sugar, sleep, and water. These are the foundational pieces that impact your mood, energy, and mental health.
Once these basics are in place, you can build on them. Whether that’s getting consistent with exercise, practicing breathwork, or diving deeper into mindset work, it all starts with these foundations.
For me, 2025 is about staying grounded, cutting out sugar during the week, drinking my water, and sticking to my sleep routine. These basics make everything else possible.
What Are Your Goals for 2025?
Write them out, and don’t forget to include the action steps that will help you get there. For me, it’s about going deeper into my fitness and mindset work. It’s about building on these foundational habits to feel more centered and grounded every day.
If you’re not sure where to start, I’ve got a free guide for you: The PAHMS Blueprint. It’ll help you set your goals and action steps for the year.
Enjoyed the Episode?
I’d love to hear your biggest takeaway—share it on social media and tag me @jessicacooke. And if this episode helped you, don’t forget to subscribe, rate, and leave a review—it means so much! You can also share your thoughts on this episode in the comments below—I’d love to hear from you.
All my love,
Jessica Cooke