In many parts of the world, Saint Patrick's Day is observed as a celebration of Irish and Irish-American culture. My mom’s side has Irish blood, so I have a real connection to the island nation on the westernmost edge of Europe.

If you’re also part of this tribe, let’s just say we were “born lucky.” But here’s the problem: luck only gets you so far when you’re elbow-deep in a plate of fried pub food, washing it down with a river of green beer.

What I’ve observed over the past 25+ years as a coach is that this "holiday"—like many others—is yet another opportunity for folks to get derailed. And not because of religious observances and parades. No, it’s the excessive eating, the marathon drinking sessions, and the widespread shenanigans that leave people feeling awful.

she·nan·i·gans /SHəˈnanəɡənz/

noun: High-spirited or mischievous activity.

Translation? Stuff you laugh about in the moment but regret when your head feels like it got run over by a parade float the next morning.

The Real Cost of Shenanigans on St. Patrick's Day

Now for some readers, alcohol is ruining your life. You don’t think so, but it’s true.

“But Coach Joe, I only drink white wine on the weekends.”

Yeah? And I only eat birthday cake when I’m celebrating—except every day is “somebody’s birthday,” so there I am, cutting another slice. You see where I’m going with this?

Maybe you “relax” with a nightcap before bed. Maybe you enjoy just a couple of beers when you watch sports. Maybe you live for the weekends because it’s your chance to drink and “have fun” with your friends.

In reality, you’re just escaping from your problems… temporarily. Because guess what? Your problems are still sitting there after you sober up. And now you’re bloated, sluggish, and looking at yourself in the mirror like, “What happened?”

Boozing = Bad Sleep + Bad Decisions

Science backs this up. Research shows that a nightcap before bed may help you fall asleep faster, but it also wrecks your sleep later in the night. Instead of restorative rest, you get choppy, poor-quality sleep. And if you already snore like a bulldog with a sinus infection, alcohol just makes it louder.

To make matters worse, boozing often goes hand-in-hand with impulsive behavior, like mindless eating. Ever eat an entire pizza at 2 AM because you had “just a few” drinks? That’s not because you suddenly developed a deep appreciation for Italian cuisine. It’s because alcohol obliterates your self-control.

These holiday rituals aren’t just little indulgences. They’re self-imposed roadblocks keeping you from your goals.

The Fake Walls You Build

You ever notice how much of what holds you back isn’t even real? It’s just fear.

“But Joe, if I don’t go out on St. Patrick’s Day, I’ll miss all the fun!”

Will you, though? Or will you just miss a pounding headache, a sour stomach, and that sinking regret when you wake up at noon and realize you wasted the whole day?

Truth is, your fears of "missing out on the good times" are imaginary walls that box you in. You think these walls are protecting you, but they’re really just keeping you stuck.

Let’s break down some of these fears:

• Fear of saying "no" to destructive habits. You think you’ll lose friends. But would a real friend keep pushing drinks on you if they knew you were trying to quit?

• Fear of discomfort. Change is uncomfortable. So is sitting in the same place for years, feeling like garbage, and wondering why nothing ever improves.

• Fear of failure. So what if you’ve tried before and slipped up? What matters is that you keep trying and adjust your approach.

How to Avoid Shenanigans (and Still Enjoy Yourself)

Let’s be honest—no one wants to spend the holidays as the fun police (or with the actual police). The goal isn’t to sit in a dark room eating raw kale while everyone else is celebrating. It’s to show up, enjoy yourself, and leave feeling good instead of drunk and depressed.

Here’s how you do it:

1. Set the Tone Before the Event

Decide in advance what you’re comfortable with. If you’re not drinking, tell people ahead of time. If you’re sticking to healthier foods, eat a solid meal before you go so you’re not tempted by that enormous cheese wheel.

2. Pick Your Crowd Wisely

Surround yourself with people who actually support your goals. If your entire friend group is made up of people who pressure you to drink and eat junk, maybe it’s time to reevaluate who you’re spending time with.

3. Bring Your Own Game Plan

Instead of saying “I can’t drink,” say “I’m good with water” or “I’m sticking to my training plan.” No one can argue with that. And if they do? Well, now you know who doesn’t have your best interests in mind.

4. Find a Different Way to Celebrate

You don’t have to default to drinking just because that’s what everyone else is doing. Hit the gym. Go for a hike. Cook an awesome meal. There are plenty of ways to have fun that don’t involve sabotaging your progress.

5. Set a Hard Exit Time

Ever notice how nothing good happens after midnight? Plan to leave before the real shenanigans begin. Trust me, the best moments at a party usually happen early on—before people start slurring their words and making bad decisions.

6. Remember Your Why

The biggest tool in your arsenal? A strong reason to stay on track. If you know why you’re avoiding shenanigans—whether it’s fat loss, better sleep, or just feeling good—you’re way less likely to cave under pressure.

Your Lucky Day: A Better Plan

If you’re tired of feeling stuck—whether it’s with your fitness, your health, or just your overall well-being—you don’t need luck. You need a plan.

• Are you struggling to quit alcohol and get in shape?

• Have you tried it on your own but had no success?

• Are you intimidated and afraid of the typical gym?

• Are you sick and tired of how you feel and how your clothes fit?

Then it’s your lucky day. I’ve got a proven plan to help you get leaner, stronger, and happier. And your first 14 days are on us.

It starts with getting real about what’s holding you back.

I want to encourage you to be bold, brave, and courageous. Push on those imaginary walls. They’ll fall. And on the other side? Your full potential.

Summary:

Saint Patrick’s Day—and holidays in general—are prime opportunities for self-sabotage. Boozing, overeating, and other shenanigans will leave you feeling awful. The real problem? Self-imposed limitations and imaginary fears that keep you from taking control. Avoiding holiday excess starts with a solid plan: setting boundaries, choosing the right crowd, finding alternative ways to celebrate, and keeping your goals front and center. Want real change? Ditch the excuses and take action. Push past the fake walls you’ve built, and you’ll find that you’re capable of way more than you think. No luck needed—just commitment to doing the work.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online age-management personal trainer, or you want to visit the best longevity personal trainer in the Lehigh Valley, you can take a free 14-day trial.