☀️ how to navigate a special occasion without pressing the “eff it” button

Last week was my grandpa’s funeral. (I love you, grandpa!)

I decided ahead of time that I’d be in the middle of a 5-day reset—and I’m so glad I did.

We had a 10-hour stretch of idle family time.
Snacks on every surface. Drinks offered every 30 minutes. Desserts making the rounds like parade floats.
But I stayed on plan—and it honestly it wasn’t a big deal.

Not because I was using willpower.
But because I was already dialed in. I had prepped. I had decided.
And the absence of food noise? It gave me something way better than dessert.

I felt deeply present.

I laughed so hard with my siblings I had to lean on the counter to breathe.
I imagined every story in detail as we went around in a circle taking turns sharing our favorite memory.

And the next morning, I woke up rested, hydrated, and full of real food—grateful.

A year and a half ago, I probably would’ve woken up hungover, cranky, puffy-faced.
My face was just permanently puffy back then—I was chronically inflamed.

(That version of me was still a good hang though. I do love her.
But she was numbing a lot of feelings.)

This version? Feels lighter. More grounded. More me.

So if you’ve got a special occasion coming up while you're mid-reset, here's how to prep your mindset, protect your peace, and stay aligned with your goals—without missing the moment. Seven Steps!

BEFORE: Set yourself up

1.Decide in advance
Make food and drink choices before you walk into the room. When your brain is calm, your plan is clear.

2. Eat before you go
A satisfying, protein-rich meal beforehand can quiet cravings before they even begin.

3. Pack like you’re a toddler
Bring a protein bar, a bag of almonds, your favorite LaCroix. Tiny, portable insurance policies for when the buffet is beige and the event goes long.

DURING: Ground yourself in the moment

4. Play the tape forward
Will that dessert taste amazing for 2 minutes—but cost you the mental gymnastics of resetting your reset?

5. Remember the science
One bite of dessert can spike dopamine and trigger cravings. No bites is often easier than one bite.

6. Dial in to presence
Food noise fades when you’re deep in conversation. Laugh. Ask questions. Hug the people you love. This is the stuff that fills you.

7. Try the habit hack “The Two-Minute Rule”
Most desserts take two minutes to eat. When the dessert hits the table, excuse yourself—go to the bathroom, or offer to make coffee.

By the time you’re back, dessert’s over. Everyone’s in the EXACT same place—not eating dessert. The difference? Your blood sugar is stable, and you're still aligned with your health goals.

AFTER: Celebrate what you actually want

You didn’t “miss out”—you showed up. And now look at you! You’re hydrated. Clear-skinned. Not bloated. Not hungover. Not craving junk. You slept like a rock. You honored your body AND You were fully present for the moments that mattered.

Note: And if you do decide to go off plan? Just do it on purpose.
As I say in the Habit Lab: If you plan to go off plan, you're still on plan.
That’s intention. That’s alignment. That’s power.

Got any tips or mantras for this? Hit reply and let me know!

–Katie 💛

Up Now:

July Challenge: I just released the July Challenge inside the Habit Lab. It's a fun one: Play on Purpose. How Deep Play can increase your productivity WITH assignments like "take yourself on a weekly playdate." This challenge is likely the most fun one we've had and you still get to earn that sweet, sweet badge.

Tuesday, July 15: 7pm CST! Live Workshop with special guest Elsie Larson on Zoom inside The Habit Lab (grab your free trial and just jump in with us!)

Try it Free!

Have you wanted to try out what I teach inside the Habit Lab, but don't want to commit? I'm running a free 7-day trial for a limited time! That's long enough to binge the entire course, poke around, and no one will even know you were there (unless you want them to!)