Beat the Post-Vacation Slump: How to Stay Energized Your First Week Back
- AliviaForbes.com
- 3 days ago
- 3 min read
The first week back after vacation can feel heavier than the week before you left. If you're not careful, daunting thoughts of your return can even begin to overwhelm you during those last few days of vacation.
You might begin to think about how your office email inbox must be full. And suddenly, your routine is off. Your body and brain still want family time, sleep-ins or late evenings. But in order to win at your first week back to work, you have to take charge of those thoughts early and hone the routine that works for you.
This post explores ways to avoid falling into the post-vacation work slump during your first week back to work.
Include a Buffer
If possible, come home with at least one buffer day before work starts. This is a day that would have ordinarily been a workday for you. Most people return from vacation on the weekend with a scheduled return to work on Monday morning.
But ending your vacation with one otherwise "workday" where you can have the luxury of doing absolutely nothing should you so choose, can do wonders for your energy and help prepare you for the workweek ahead.
Discover how this popular trend can add hours to your day. Plus, have you mastered the art of the morning commute?
Protect Your Sleep
Vacation often changes sleep patterns. Between the late nights, new adventures and travel delays, there could be an inevitable shift in your body clock. But you cannot expect to be full of energy during your first week back to work if your routine is out of rhythm.
So, for the first few nights, try keeping your schedule really basic - even boring. Try going to bed at the same time every night and be mindful to put your phone away before sleep. You may be surprised to learn exactly how wired the brain can be after exposure to a fun break followed by nights of endless scrolling on your phone.
Just as well, you might be tempted to take naps after work during that first week. Resist the temptation and push yourself to stay awake through to bedtime. But make your bedtime slightly earlier than usual to give yourself the best opportunity to get quality sleep. You can transition from the excitement of vacation into your normal work-life routine seamlessly.
Move Smart
Moving has a way of telling your body that the day has started. However, it's probably unlikely that after a fun-filled, activity-packed break that you'll want to bust through the gym doors every day during your first week back to work.
Instead, take it a little easier than usual. Ease back into your normal exercise routine by taking small steps. If your normal routine is 1 hour long and incorporates several different types of exercises, opt for a quick 15-to-30-minute walk or run instead.
Incorporate that with intentionally parking farther away from the front door at your workplace, and you will have created your very own workout that's suited to your needs during that first week back. Doing this can help you beat fatigue that will almost inevitably settle in during that first week without it.
The point is that you get your body moving and ease your mind back into your normal routine. You'll make up for it in the coming weeks.
Eat for Steady Energy
The first week back is when people tend to lean heavily on coffee and quick meals to save time. Most people rarely consider making fresh and full homemade meals right after vacation. However, with a little planning ahead even before leaving for vacation, such possibilities can be reality.
But if you must eat out, this is where you can plan to splurge a little in exchange for your overall wellbeing. So, that might mean getting takeout that is a bit pricier but on the healthier side or includes some full meal options two or three times that week. You can even include this in your vacation budget ahead of time.
You will have at least given yourself a chance at keeping up your energy levels and sticking closer to your health goals during a week that you may have otherwise been down for the count.
Your first week back does not need to be perfect. Keep in mind that it just needs to be controlled.
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