Beating the Back to Work Blues and Getting Back on Track after Summer Holidays

Written by: Victoria Biddick

• NZ Associate Registered Nutritionist (ARNutr)
• BAppSc (Human Nutrition), BAppSc (Food Science)

The advice below is general advice, for any specific tailored advice relevant to any 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 a normal work week structure, daily routines, and healthy lifestyle habits like exercise and balanced eating can be challenging. So, how can you get back on track while still enjoying your summer?

This week, we're sharing our ideas for how to do this in an achievable way.

Ease Back in Gradually

After spending time with friends and family, the thought of facing a backlog of tasks and readjusting to structured routines can be daunting. This sudden shift can lead to a sense of loss and increased stress as you try to reconcile your recent experiences of freedom and relaxation with the demands of your job and everyday life commitments (1).

Be kind to yourself. Instead of beating yourself up for feeling disconnected or struggling to immediately engage at full capacity, give yourself permission to ease back into daily life and work gradually. This can alleviate the pressure of immediate perfection. By allowing yourself time, you create the mental space to adapt more naturally and effectively to your normal routine. Try easing back by gradually shifting your sleep schedule, progressively adding more tasks into your day, and mentally preparing yourself for a return to work and everyday routines (1).

Set Realistic Goals

Break your tasks into manageable chunks and set achievable daily goals. This approach can help you regain productivity without feeling overwhelmed. Goals don’t have to be complicated and can focus on returning to basic everyday activities that have served you well before your holiday.

A technique that works well for me is to focus on one thing each week. For instance, I start each year by re-establishing my morning exercise routine, which also benefits my health and wellbeing. By keeping it simple, it feels achievable, and I can get back on track while still enjoying holiday treats with my family. Once I've mastered this, I move on to the next goal.

Prioritise Self-Care

Continue some of the relaxing activities you enjoyed during your holidays, such as taking short walks, practicing mindfulness, or reading. This can help maintain a sense of balance and wellbeing.

Plan Something Fun

Having something enjoyable to look forward to can shift your mindset from negative to positive. Consider planning a fun weekend activity like lunch with friends or a day trip. You could also plan your next holiday to coincide with upcoming public holidays.

Research shows that anticipating a future reward, such as an upcoming holiday, can often be more gratifying than the experience itself (2). This is due to dopamine, a chemical released by the brain that plays a key role in the pleasant feelings brought on by new experiences and rewards. Knowing that a holiday is coming increases dopamine levels in our brain, giving us that feeling of pleasure (2).

Heading Back to Work

Mentally prepare for your return to work. If you are feeling negative about your return to work, try and shift to a gratitude mindset with a focus on what you are thankful for in your work life (1). This could be the people you work with or the opportunities your job provides. This approach can shift your mindset from what you have left behind to what you are heading towards.

Establish clear and attainable goals for your first week back at work. Goals might include reviewing any unfinished tasks from before your holiday or planning for the year ahead. Setting these objectives provides you with a clear focus and sense of purpose.

It’s also a good time to organise your workspace. A tidy and organised workspace can make a big difference to your productivity and mindset. Take some time to declutter and set up your work area.

Make some time to reconnect with colleagues and friends at work. Social interactions can make the transition smoother and more enjoyable.

Workarounds

Even though the holidays are over, the summer months are still filled with socialising, events, and the never-ending school break, which can make it challenging to get back on track. While it's important to have fun, having a strategy in place for managing different social situations can be helpful during this transition.

Your strategy will depend on your specific goals. For example, if you're re-establishing a morning exercise routine, you might avoid late nights and limit alcohol at events to prevent disruptions to your mornings. However, you might allow yourself a gelato with your family, as it doesn't interfere with your goal. By planning your non-negotiables, you can stay focused on your goals while still enjoying social activities.

As you transition back to your daily work and life routine after the summer holidays, remember that it's perfectly normal to feel a bit out of sync. By setting realistic goals, planning enjoyable activities, and having strategies in place for work and social situations, you can smoothly navigate this period. By focusing on the positive, you'll find yourself back on track and ready to tackle the year ahead with renewed energy and enthusiasm.

References

1. Kelly, J. (2025). How to ease back into work after the holidays. Forbes. 
2. 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), eaba3828.