By Mike, The SugarFreeMan
Founder of SugarDetox.com and the 30-Day Sugar Freedom Challenge
I’m preparing to fly from sunny Southern California to freezing Chicago, Illinois to visit family for the holidays.
I’m just not ready. Mentally.
I moved, right after college, away from the cold and still don’t do well in it. Even as a kid, when it should have been fun, I hated the cold.
But this year, and in previous years, I’ve been able to come to terms with the reality of the weather and focus on the positives of family, friends, and the holiday cheer.
By some simple attitude adjustments, I was able to let go of the negatives and embrace the positives.
The same principle applies to preparing for life after the holidays. You can’t control everything that will happen over the next few days. But you can adjust your attitude, set yourself up strategically, and position yourself for success on the other side.
After 35 years sugar-free and helping tens of thousands of people navigate post-holiday recovery, I’ve learned this: the people who succeed after the holidays are the ones who prepare BEFORE them. Here are seven specific strategies that will set you up to actually follow through this time.
This article was review by Dr. Camela McGrath, MD, FACOG. Find more about her here
Understanding Your Operating System
Everybody has an “operating system.”
A method in which they deal with the things in life that we all have to deal with.
Some people move away from bad things easier than they move towards good things.
In other words, we all know that cutting back or quitting sugar would be helpful for us. We may even have some firsthand experience. We’ve seen other people do it and make a lifestyle of it, and they look better and seem to be happier.
So why can’t we seem to put together that consistent plan of success in that domain?
It’s really the big question, isn’t it?
Why There’s No Magic Light Switch
If it were as simple as flipping a light switch and the desires and compulsions were to disappear, we’d all flip that switch-and lots of others like it.
Experience has taught you there is no such switch.
It’s also taught you something important about how you operate.
- How you attack problems
- How you solve conflicts
- How your personal operating system works
Here at SugarDetox.com, we’ve also developed a system to help people get off sugar and stay off.
Through years of trial and error and thousands of clients, we’ve learned how to “hack” almost anyone’s operating system and show them how to succeed.
The Holiday Reality We’re All Facing
The holidays are a strange time.
People on the fence tend to stay there. People sliding back often slide more. Even success stories backslide sometimes.
So much of the holiday season is wrapped in sugar that if part of your operating system is still running the old program, you’re going to slide back a bit.
That’s not judgment. That’s reality.
The real question isn’t “Will you be perfect?”
It’s “Will you be positioned to bounce back strong?”
The Two Busiest Days of Our Year (And What They Tell Us)
December 26th and January 2nd are usually our two most trafficked days of the year.
That tells us a lot.
What Happens on December 26th
People wake up feeling:
- Physically terrible from sugar overload
- Disgusted with themselves
- Panicked about weight gain
- Desperate to undo the damage
- Motivated by shame and regret
This motivation is intense-but short-lived.
What Happens on January 2nd
People wake up feeling:
- Resolution energy
- Hopeful and inspired
- Ready to change
- Swept up in cultural momentum
This feels good-but often fades by February.
The Better Way: Strategic Preparation
What if you arrived prepared instead?
What if you had already done the mental work, set up accountability, and positioned yourself for success BEFORE the holidays ended?
That’s what the next seven tips are for.
The 7 Operating System Hacks for Post-Holiday Success
1. Self-Kindness: Don’t Arrive Beat Up and Bummed Out
Arriving exhausted and ashamed won’t help.
Cut yourself some slack and enjoy your family.
Self-kindness looks like:
- Letting go of perfection
- Not pre-shaming yourself
- Enjoying what you choose to eat
- Separating food from self-worth
- Resting when needed
Why this matters: Shame increases relapse. Self-compassion increases success.
Self-kindness isn’t permission-it’s preparation.
2. Be Aware: Follow the Rules You Know
Think of this as a few days of moderate sugar use.
- Don’t bring sweets home
- Don’t buy “extra for guests”
- Keep treats out of sight
- Eat protein first
- Stay hydrated
- Notice triggers
The goal isn’t perfection. It’s awareness.
3. Visualize Your Best Year Ever
Visualize yourself sugar-free-and loving it.
Research from the National Institutes of Health shows visualization improves follow-through.
How to visualize:
- Be specific
- Include emotions
- Visualize the process
- Make it vivid
- Spend 5-10 minutes daily
Your brain practices success before you begin.
👉 Start Your Sugar-Free Reset with the 30-Day Sugar Detox Challenge:
4. Write Your Goals EARLY (By Hand)
Writing goals by hand increases success by 42%.
Write:
- Your why
- Your start date
- 30-day goal
- 90-day vision
- Year-end vision
- How you’ll measure success
- Your non-negotiables
Read them daily.
5. “Out” Yourself: Tell People
Public commitments create accountability.
Tell supportive people:
“After the holidays, I’m quitting sugar completely.”
No apology. No explanation.
6. Find an Accountability Partner
Solo attempts fail more often.
Accountability provides:
- Support during cravings
- Shared struggle
- Motivation
- Celebration of wins
If you can’t find one, our 30-Day Sugar Detox Challenge gives you thousands.
7. Just Do It (When the Time Comes)
Preparation only works if you follow through.
- Wake up and start
- Remove sugar
- Eat your plan
- Text your partner
- Execute
Identity drives behavior.
“I am a person who doesn’t eat sugar.”
It IS Possible to Start Anytime
Someone in our private group started mid-holiday-and succeeded.
They decided. They committed. They acted.
You can too.
The Real Preparation Happens Now
The real preparation is:
- Mental
- Social
- Strategic
Do this now and you won’t arrive desperate-you’ll arrive ready.
See You on the Other Side
The holidays will end.
Who will you be after them?
Prepared-or panicked?
These seven tips decide.
About the Author
Mike Collins, known as The SugarFreeMan, has been sugar-free for over 35 years and is the founder of SugarDetox.com. He has helped tens of thousands break free from sugar addiction through evidence-based, practical strategies.
Medical Disclaimer
This article is for educational purposes only and does not replace professional medical advice. Consult a healthcare provider before making dietary changes.
FAQ
Q: Why should I prepare for post-holiday sugar detox BEFORE the holidays end? A: Strategic preparation before holidays end means arriving at your start date ready and committed, not desperate and panicked. The people who succeed don’t wait until December 26th crisis mode or January 2nd cultural momentum – they’ve already done mental work, established accountability, written goals, and positioned themselves for success. Preparation transforms post-holiday motivation from emotion-driven (shame, regret, hope) to strategy-driven (commitment, readiness, execution).
Q: What does self-kindness during holidays actually mean for sugar addiction? A: Self-kindness means: letting go of perfection expectations, not pre-shaming yourself, enjoying what you choose to eat without guilt, separating food from self-worth, and resting when needed. Research shows shame and self-criticism increase relapse rates, while self-compassion improves behavior change success. You need energy, motivation, and self-compassion for post-holiday reset – don’t deplete those resources by beating yourself up during holidays.
Q: Why does writing goals by hand matter more than typing them? A: Studies show handwriting goals increases achievement likelihood by 42% compared to typing or just thinking about them. Physical act of writing engages different brain parts and creates stronger neural connections than typing. Write specific goals including your “why,” start date, 30/90/365-day visions, success measures, and non-negotiables. Keep where you’ll see daily and read every morning as your compass and commitment reminder.
Q: How much does having an accountability partner improve sugar detox success rates? A: Solo attempts have 85% failure rate, while having accountability partner increases success rates to over 65%. Partners provide real-time crisis support when cravings hit, mutual motivation (not wanting to let them down), normalization of struggle, celebration of wins, and non-judgmental check-ins. Set up system now including check-in frequency, start date, what you’ll share, and what support each person needs.
Q: What is mental rehearsal visualization and why does it work for quitting sugar? A: Mental rehearsal means specifically visualizing not just outcomes (goal weight, being sugar-free) but the process – handling cravings successfully, saying no at parties, choosing quality food. Include emotions (pride, energy, confidence) and vivid details. Research shows this improves performance because your brain doesn’t fully distinguish between vivid visualization and actual experience – you’re creating neural pathways for success before starting.
Q: Why “out” yourself publicly about quitting sugar before you start? A: Public commitments create accountability through social pressure (the good kind). When others know your goal, you’re more likely to follow through because you don’t want to disappoint them, explain why you quit, or prove you don’t keep your word. Private commitments are easy to break; public commitments with witnesses make your future commitment real in the present. Tell supportive family, friends, spouse, coworkers, and online community with clear, direct statement.
