The advice below is general advice. For any specific or tailored advice relevant to your health conditions, please talk to your health professional.
Most of us are guilty of letting things slide a bit over the holidays, whether it’s indulging in food, skipping workouts, or neglecting our sleep schedule. Once you’re out of your routine, it can be hard to get back on track.
The holidays are a time for relaxation and rest, but when they end, it can lead to feelings of overwhelm, stress, and post-holiday blues. Returning to normal work structure, routines, and healthy habits like exercise and balanced eating can feel challenging.
This week, we’re sharing ideas to help you get back on track in an achievable and realistic way.
Ease Back In Gradually
After spending time with friends and family, the thought of facing a backlog of tasks and structured routines can feel daunting. This sudden shift can lead to stress as we reconcile freedom and relaxation with work and daily commitments.
Be kind to yourself. Rather than expecting immediate productivity, allow yourself time to ease back into daily routines. Gradually adjust your sleep schedule, slowly increase daily tasks, and mentally prepare for returning to work and everyday life.
Set Realistic Goals
Break tasks into manageable chunks and set achievable daily goals. Goals don’t need to be complex — focusing on re-establishing basic habits that previously worked well can be very effective.
One approach is to focus on one habit per week. For example, reintroducing a morning exercise routine can help restore structure while still allowing room to enjoy summer with family. Once that habit feels settled, you can move on to the next.
Prioritise Self-Care
Continue some of the activities that helped you relax over the holidays, such as short walks, mindfulness, or reading. Maintaining these practices can support balance and wellbeing as you transition back into routine.
Plan Something Fun
Having something enjoyable to look forward to can shift your mindset in a positive direction. This could be a weekend catch-up, a day trip, or planning your next holiday around public holidays.
Research shows that anticipation of a future reward can be as pleasurable — or even more so — than the experience itself. Knowing you have something to look forward to can boost motivation and mood.
Heading Back to Work
Prepare mentally for returning to work by shifting toward a gratitude mindset. Focus on aspects of your job you appreciate, such as supportive colleagues or meaningful opportunities.
Set clear and achievable goals for your first week back. This might include reviewing unfinished tasks, planning the year ahead, or organising priorities.
Take time to organise your workspace. A tidy environment can positively impact productivity and mindset.
Reconnect with colleagues and work friends — social interaction can make the transition smoother and more enjoyable.
Workarounds
Even after the holidays end, summer often continues to bring social events and family commitments. While enjoyment is important, having a simple strategy for managing these situations can help you stay aligned with your goals.
Your approach will depend on your priorities. For example, if you’re rebuilding a morning routine, you may choose earlier nights and less alcohol while still enjoying social moments that don’t interfere with your goals.
As you transition back into work and routine, remember it’s normal to feel slightly out of sync. With realistic goals, positive planning, and simple strategies, you can regain momentum and move into the year feeling energised and confident.
References
- Kelly, J. (2025). How to ease back into work after the holidays. Forbes.
- Ligaya, K., Hauser, T. U., Kurth-Nelson, Z., O'Doherty, J. P., Dayan, P., & Dolan, R. J. (2020). The value of what's to come: Neural mechanisms coupling prediction error and the utility of anticipation. Science Advances, 6(25).
