Setting Healthy
Boundaries for the Holidays
How to Take Back Control of Your Time and Energy, Reduce Stress, and Cultivate Healthy Relationships
Feeling Overwhelmed by the Holiday Demands? The holidays are supposed to be a time for joy and connection—but for many, they become a season filled with stress, exhaustion, and frustration. Difficult family dynamics, out-of-control eating and drinking, financial pressures, social obligations, and work responsibilities can quickly leave you feeling drained and stuck in a cycle of stress, guilt, and overwhelm.
What’s the definition of poor boundaries? When your mouth says, “yes” while your gut screams “no.”
If you've ever said "yes" when you meant "no," or felt like your boundaries were constantly being tested, pushed, or violated, you're not alone.
It’s time to break free and take back control.
Imagine a holiday season where you feel:
In control of your time and energy instead of feeling overwhelmed
Calm and grounded even when faced with stressful situations
Confident in your decisions, saying “no” when it’s needed and saying “yes” when it aligns with your values
The great news is that you don’t have to let stress and overwhelm take over your holidays. You can reclaim your holidays and enjoy the season with people you care about but without paying the steep price of poor boundaries.
It’s why we’ve created Setting Healthy Boundaries for the Holidays, a 7-day Quest that will help you walk away with the skills to set clear, healthy boundaries, take control of your time, reduce anxiety, and feel more present with those you care about.
This Quest is unlike anything you’ve heard, read, or learned about. It uses our unique solution-focused approach, an evidence-based approach rigorously tested over decades, and shown to deliver immediate positive results.
What You’ll Get from This 7-Day Quest
In this 7-day Quest, you'll learn to master the art of setting healthy boundaries that protect your well-being and improve your relationships. Through daily lessons and easily doable tasks, you’ll develop the skills and confidence to manage the pressures of the holidays without burnout or frustration.
Here’s what you’ll be able to do after participating in this Quest:
Recognize the difference between healthy and unhealthy boundaries, including the sneaky boundary violations that leave you confused and stressed out
Explore how boundaries can go two ways: too much or too little and avoid extremes like building walls or people-pleasing
Recognize your own inner boundary violations with eating, drinking, and other behaviors that leave you feeling ashamed and discouraged
Reflect on your values, needs, and priorities to define clear boundaries that work for you
Identify boundary violations before you go down the rabbit hole of feeling stressed or resentful and not knowing why
Distinguish between when your boundaries are being violated and when you're simply overextending yourself
Express your boundaries clearly, respectfully, and without guilt
Respond assertively, without aggression or passivity, when someone oversteps your boundaries
Gain comfort saying "no" when necessary by practicing scripts for navigating tough conversations with family, friends, and coworkers
Set boundaries confidently, even if you do feel selfish, awkward, or guilty . . . at first
Discover strategies for holding firm when others push your boundaries or don’t respect your limits
Develop a personalized Holiday Survival Plan to help you managed both your intrapersonal and interpersonal boundaries so you keep yourself grounded and empowered throughout the season
Quest Begins Dec 9th. Registration Ends Dec 6th.
Why Boundaries Matter During the Holidays
The holiday season brings unique challenges. Without clear boundaries, it’s easy to feel overwhelmed, exhausted, and resentful. When you neglect your own needs and say “yes” to everything, even to your own fleeting pleasures with things like food and drink,, you risk:
Neglecting your own self-care and feeling drained by others' demands.
Becoming overwhelmed and feeling like you have no control over your time and energy.
Rescuing others or overextending ourselves to avoid conflict, only to feel frustrated and bitter.
Struggling with feelings of guilt, anger, frustration, and anxiety related to boundary violations by others or within yourself, especially related to the holiday challenges of food and drink, and other behaviors that take you off course.
But when you set healthy boundaries, you:
Regain control of your time and energy, reducing stress and burnout.
Feel calm and confident, able to make decisions that align with your values.
Strengthen our relationships by communicating our needs clearly and respectfully.
Enjoy a peaceful, joyful holiday season—and beyond—without sacrificing yourself.
““It is bitesize but transformative learning. It is easy enough to do everyday and provides an accessible and practical way of applying what you have learnt to your unique situation and help you further build your resilience skills.””
Meet Your Expert Designers
Dr. Deborah Teplow is an expert in the science of behavior change, hope theory, and human performance. As co-founder/CEO of the Institute for Wellness Education, she set the US national wellness coaching standards and currently trains professionals in public health and social service agencies to engage clients in a self-change behavior process.
She extends her work as co-founder of Be Your Own Best Coach guiding tech and healthcare professionals towards healthier lives. She earned her doctorate at Stanford University and holds certificates in several therapeutic modalities for helping professionals and Tiny Habits® certification.
Glen Lubbert, Stamina Lab founder and seasoned tech entrepreneur, pioneers in human performance coaching to extend healthspan. His expertise in behavior design addresses the critical impact of sleep on health and performance, offering solutions for stress, burnout, and flow. Glen's credentials include mindfulness study under Jon Kabat-Zinn, Tiny Habits® certification, and certified as a Thrive Global coach and sleep expert, leveraging his Division I athlete experience to elevate others' professional and personal lives.
Who is This Quest For?
This Quest is for anyone who struggles with setting boundaries, particularly during the holiday season. If you often find yourself:
Saying “yes” when you want to say “no”
Feeling drained, resentful, or guilty
Avoiding difficult conversations or feeling overwhelmed by your responsibilities
This 7-day Quest will provide you with the tools to take control of your time, protect your energy, and cultivate healthy, meaningful relationships.
“Give it a try! there are so many great ideas exchanged and methods shared for implementing them, you will see positive change!”
How the Setting Boundaries
During the Holiday’s Quest Works
The Setting Boundaries During the Holidays Quest will provide you with a roadmap for maintaining your boundaries beyond the holidays, keeping your peace and energy intact for the long term.
Stamina Lab’s digital Health Optimization Platform is the hub of the quest. It’s where you’ll find all the content and most activities of the program.
Each day, you’ll get a small, bite-sized:
Daily lesson
Learning activity
Inspirational quote or story
Journal prompt
A valuable feature of the quest is the human connection that extends opportunities to explore and discover new ways to set boundaries, and it comes in three ways:
2 live group coaching sessions for expert guidance and community support
Online forum and discussion for sharing
Private messaging
We encourage you to engage in the program in whatever way works best for you. Some people prefer to take it day by day, while others might want to complete several days at once. This Quest is flexible to fit your needs, allowing you to work at your own pace.
The platform also provides a host of digital resources that expands and reinforces what you get out of the learning activities and community engagement.
Quest Begins Dec 9th. Registration Ends Dec 6th.
Your Satisfaction Guaranteed
We stand behind the transformative power of this program. If you don’t feel more equipped to handle stress and change after completing the Quest, we offer a full refund within seven days of the program’s start.
Who Should Enroll?
The Setting Boundaries During the Holidays 7-Day Quest is ideal for everyone who wants to transform their health and wellbeing, including professionals who need to be at the top of their game, entrepreneurs charting unknown territories, parents juggling the demands of family and work.
This quest is not for you if you want to get pat answers, avoid introspection, stick with the status quo, and settle for living a narrow, limited life.
““You will start to notice all the ways you are already coping, managing, and succeeding. And you will start talk to yourself in a way that keep you moving forward instead of staying stuck.””
FAQs
Who is this Quest for?
Answer: This quest is ideal for everyone who wants to transform their health and wellbeing, including professionals who need to be at the top of their game, entrepreneurs charting unknown territories, parents juggling the demands of family and work.
What will I learn in the Setting Boundaries During the Holidays 7-Day Quest?
Answer: With the Setting Boundaries During the Holidays Quest, you’ll walk away with a roadmap for maintaining your boundaries beyond the holidays, keeping your peace and energy intact for the long term.
How is the program delivered?
Answer: The program is conveniently delivered via our app, compatible with both iPhone and Android devices. This allows you to participate from anywhere at any time. The app provides access to all guides and coaching materials, enables connection of wearable data when applicable, and facilitates messaging with your coach throughout the engagement and beyond.
How much time do I need to commit each day?
Answer: The daily commitment is designed to be manageable even for busy schedules. Participants should expect to spend about five minutes each day on mini-lessons and exercises.
Are there any live sessions, and will they be recorded?
Answer: The Quest includes three 30-min live group coaching sessions for real-time interaction and deeper learning. Sessions are scheduled to maximize participation based on the timezones of those who sign-up. To maintain a safe space for sharing and ensure the privacy of our participants, these sessions will not be recorded. This policy helps foster an open, trusting environment where participants can freely explore and share their experiences and insights.
What kind of support will I receive during the Quest?
Answer: Participants will receive support through various channels, including direct access to instructors during live sessions and Q&A periods, a dedicated online forum for discussion with peers and trainers, and email support for more personalized queries.
What happens if I miss a day or fall behind?
Answer: All materials, including video lessons and resources, will be accessible throughout the Quest and after its conclusion, allowing participants to catch up or review at their own pace.
What if I find that the Quest isn't right for me?
Answer: We offer a satisfaction guarantee with a full refund within seven days of the program’s start if you feel the Quest does not meet your expectations.
““I was genuinely impressed by the program’s intuitive language and unique mind-body practices that guided my personal journey. The thoughtful inclusion of an organized list of values and ample space for reflections made it a transformative experience I’d highly recommend.””
Ready to Take Control of Your Holidays?
Join the Setting Healthy Boundaries for the Holidays 7-Day Quest and reclaim your peace this holiday season. Whether it’s your own struggle with intrapersonal boundaries or interpersonal boundaries, you’ll finish the Quest with a personalized Holiday Survival Plan that empowers you to navigate family dynamics, work pressures, and all the holiday stressors with ease.
Stop feeling overwhelmed, burnt out, and guilty. This is your chance to create the holiday season you truly want—one filled with peace, connection, and confidence.
Quest Begins Dec 9th. Registration Ends Dec 6th.