Finish the Year Strong: December Desk Challenge
As we approach the end of the year, business owners face a unique challenge: wrapping up annual goals, managing year-end finances, and preparing for the new year—all while maintaining energy and focus during the busiest time of the year. The December Desk Challenge offers a practical solution to combat end-of-year fatigue without adding another time-consuming commitment to your already packed schedule.
The 5 Minute Reset: Your December Survival Strategy
December is notorious for long hours at the desk, back-to-back meetings, and the physical toll of a sedentary workday. The December Desk Challenge introduces a simple, sustainable approach: every two hours, take a five-minute break to perform four desk-friendly exercises. This micro-workout strategy requires no equipment, no gym membership, and no time away from your office.
Here’s your 5-minute reset routine:
| Move | Duration | Instructions |
| Desk Push-Ups | 1 minute | Place your hands on the edge of your desk, walk your feet back, and lower your chest towards the desk. Aim for 10-15 reps. |
| Chair Squats | 1 minute | Stand in front of your chair and lower yourself until you gently touch the seat, then stand back up. Aim for 15-20 reps. |
| Calf Raises | 1 minute | Stand and hold onto your chair for balance. Rise up onto your toes, hold for a second, and slowly lower back down. Aim for 30-40 reps. |
| Standing Stretches | 2 minutes | Reach overhead and perform side bends, torso twists, and shoulder rolls to release tension. |
The Science Behind the Strategy
These strategic movement breaks deliver measurable benefits throughout your workday:
•Metabolic Activation: Regular movement every two hours prevents the metabolic slowdown associated with prolonged sitting, helping you maintain consistent energy levels.
•Enhanced Circulation: Calf raises function as your “second heart,” actively pumping blood from your lower extremities back to your cardiovascular system—critical after extended periods at your desk.
•Stress Management: Physical activity naturally regulates cortisol levels, helping you manage year-end pressure more effectively.
•Sustained Mental Clarity: Breaking the sitting cycle maintains cognitive function and focus without relying on excessive caffeine consumption.
Building Your December Routine
Success with the December Desk Challenge depends on establishing consistent habits during a chaotic month. Consider these implementation strategies:
•Track Your Progress: Use the downloadable tracker to create visual accountability. Checking off each completed reset provides tangible evidence of your commitment.
•Leverage Technology: Set recurring phone alarms for 8 AM, 10 AM, 12 PM, and 2 PM, or block these times in your calendar as non-negotiable “CEO Health Breaks.”
•Partner for Accountability: Connect with a fellow chamber member to create mutual support. A simple text confirmation after each reset significantly increases follow-through rates.
The December Challenge Framework
We encourage all chamber members to approach this challenge progressively:
Week 1 (December 2-8): Establish the foundation by completing two resets daily.
Week 2 (December 9-15): Increase to three resets daily, and establish consistent timing.
Week 3 (December 16-22): Target all four resets at least three days this week, even with holiday interruptions.
Week 4 (December 23-31): Maintain the full four-reset routine through year-end, making it your new standard practice (EVEN during the Holidays!).
Practical Troubleshooting
“My schedule is unpredictable in December.”
Flexibility is built into this system. If a meeting runs long, simply complete your reset when you return to your desk. The goal is consistency over perfection.
“I work from home and feel self-conscious.”
Close your office door and claim these five minutes as essential business time—because your health directly impacts your business performance.
“What if I miss several resets?”
Don’t abandon the day. Complete whatever resets remain, and resume your regular schedule the next day. Progress, not perfection, is the objective.
Ready to Finish Strong?
•Download Your Tracker: [PDF TRACKER]
•Find Your Accountability Partner: Share this challenge with a fellow chamber member today.
•Explore Additional Support: Visit studiostrong.fit/ChamberStrong for personalized fitness solutions.
The December Desk Challenge represents more than a fitness initiative—it’s an investment in finishing the year with energy, focus, and momentum that carries into the new year. Your business depends on you performing at your best. These 20 minutes of daily movement, distributed across four strategic breaks, provide the foundation for sustainable performance.
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This article is part of our Chamber of Commerce Business Performance Series, dedicated to helping local business owners thrive through evidence-based wellness strategies.
