It’s like we blink and summer’s gone.

The evenings creep in earlier, the air carries that first little bite, the jumpers come out of hiding… and motivation feels like it drifted off with the sun.

For some, the school calendar has taken over again: packed lunches, timetables, the juggle.

For others, it’s the inbox that multiplied while they were away or the pressure of making Q4 count.

And for the creatives among us, it can just feel like the flow dried up somewhere between beach days and barbecues.

On top of that, there’s the quiet awareness of what’s still to come: the season of events, gatherings, and to-dos that always seem to arrive faster than we’re ready for.

That heavy feeling you may notice? Completely normal. Research shows most people struggle with post-holiday transitions, whether it’s dreading the admin catch-up, feeling overwhelmed by workload, or getting anxious just thinking about the inbox.

In my work with clients, I see the same patterns play out every year. Our brains and bodies sense these shifts before we consciously catch up, and because they crave familiarity, seasonal transitions often feel like the whole system is slightly out of sync.

So how do you ease back into a routine after the summer holidays?

Why do I feel flat when summer ends?

Lots of people describe September as a “flat” month. The sudden contrast between the openness of summer and the structure of autumn feels like slamming the brakes.

Daylight hours drop, cortisol and melatonin adjust, and your body recalibrates to new light cues. Add in earlier alarms, school schedules, or end-of-year pressure, and energy naturally dips.

It’s a transition period. Here’s you can support it.

11 ways to reset after the summer holidays

🌿 1. Mark the moment

Transitions land better when you draw a line under the old season. That might mean a last (probably rainy) picnic, cooking a favourite summer meal, or raising a glass to the later sunset. Even scrolling through your holiday photos one final time does the trick.

Closure tells your brain: we’re turning the page now. Without it, you can feel caught in limbo, half in summer and half in autumn, struggling to settle into either.

🧘 2. Give yourself permission to feel rusty

After a break, most people only operate at about 70% for the first week or two. You might notice emails taking longer, concentration drifting, or the urge for afternoon naps.

That’s normal. Extended time off rewires the brain into “relaxation mode.” Neuroscientists explain that cognitive flexibility (your ability to switch between tasks) decreases when stimulation is low. Your prefrontal cortex (the CEO of your brain) has been resting too, and it takes time to rebuild those executive pathways.

So instead of piling on pressure, allow yourself to be rusty. Lower the expectations for a short while. Like a muscle returning from rest, you’ll regain strength faster if you don’t strain it too soon.

🪞 3. Create a buffer zone

If you can, build in one or two “transition days” between your last day off and your first proper workday. Use them for unpacking, groceries, errands, or simply catching your breath.

Jumping straight back into full productivity is like surfacing too quickly from a deep dive, your nervous system feels the shock. A buffer zone allows stress levels to drop gradually rather than snapping into high alert.

✨ 4. Add a new sparkle

Energy follows meaning. When purpose feels thin, motivation does too. That’s why giving yourself something new to look forward to is such a powerful reset.

It doesn’t need to be grand: a new morning ritual, a favourite drink, a hobby you’ve neglected, or a creative mini-project. Novelty is the key, something that lights up anticipation and reminds your brain that life is more than admin and chores.

Dopamine, the motivation chemical, spikes with novelty and meaningful rewards. By weaving some “holiday joy” into everyday life, you’re showing your system that fulfillment isn’t reserved for the beach.

☀️ 5. Chase the light

Morning light is your body’s most reliable cue for energy and mood. Even ten minutes outside with a coffee can shift how the whole day unfolds.

Here’s why: early exposure boosts serotonin and helps regulate cortisol, anchoring your circadian rhythm. Research shows that bright light in the morning lifts mood, while the same intensity in the afternoon can lower it.

So the early bird doesn’t just get the worm, it gets the serotonin boost too.

🪶 6. Loosen the grip

When you feel behind, the instinct is to push harder. But forcing yourself through endless catch-up marathons usually backfires.

Instead, shrink the to-do list into bite-sized wins: answer one email, take one walk, prep one meal. Each small action triggers dopamine, stacking momentum far more effectively than berating yourself for what you haven’t done.

Transitions feel wobbly. That’s okay. Give yourself permission to ease in gently and your system will recalibrate faster.

📋 7. Use the triage method for overwhelm

On your first day back, block out 30 minutes to sort tasks into three buckets:

• Urgent and important
• Important but not urgent
• Everything else

This clears the mental backlog immediately. Working memory can only juggle four to seven items at once. Dumping everything into categories externalises the chaos and reduces pressure.

It also fights decision fatigue. By setting priorities upfront, you conserve mental energy for actually doing the work rather than spinning in circles about what to tackle next.

⏸️ 8. Build in micro-transitions

Create mini rituals between tasks and time blocks: stretch, step outside, change your physical space. Even three deep breaths will do.

Without these closures, stress bleeds from one activity into the next, creating cumulative overload. Attention Restoration Theory shows even tiny breaks recharge the brain’s focus networks. Think of them as pit stops for your mind.

🏃 9. Reframe the Q4 panic

The final quarter of the year can trigger a scarcity mindset: I’m behind, time’s running out. That language activates stress circuits and shuts down creative thinking.

Reframing helps. Instead of “catching up,” picture a focused 16-week sprint. Athletes perform better when they frame the finish line as a sprint, not a scramble, and the same holds for your projects.

Language shapes neural activity. Choose words that engage your solution-focused networks rather than your threat response.

💧 10. Re-anchor the basics

Sleep. Movement. Hydration.

They sound obvious, but they’re the first to wobble when summer routines slide. And when they wobble, everything else feels unstable.

Resetting them is like stabilising the foundations. Start with one anchor: earlier bedtimes, a daily walk, or simply keeping a water bottle nearby. Once that’s steady, layer in the rest.

⚡ 11. Protect your energy like currency

Before you agree to anything new this month, pause and ask: Will this give me energy or drain it?

Stress isn’t just about workload. It’s about resources. Your nervous system is like a bank account: stressors make withdrawals, restorative activities make deposits.

Prioritise energy-givers. Cut or delegate the drains where you can. Time management matters less than energy management, and when you protect the balance, the whole system steadies.

Why do I feel low coming back from holiday?

That post-holiday slump happens because your stress hormones drop during time off, then spike again when routine resumes. Throw in disrupted sleep or jet lag, and the “low” is amplified.

It’s a transition period. With patience and supportive steps, the dip usually lifts within a few days.

How do I shake the post-holiday blues?

The post-holiday blues affect over half of travellers. The sudden contrast between freedom and responsibility can feel brutal.

What helps:

• Build in buffer days if you can
• Carry over holiday rituals, like favourite meals, daily walks, or reading before bed
• Start small and don’t expect full capacity immediately

How long do post-holiday blues last?

Usually three to seven days. For most, the slump eases as the system re-syncs with everyday rhythm. If it lingers, it may point to deeper stress or burnout.

Is September anxiety a thing?

Yes. Shorter days, busier schedules, and seasonal changes can all amplify stress or trigger Seasonal Affective Disorder. For many, it’s not illness, it’s simply the nervous system responding to transition.

If you notice racing thoughts, dread, or a sense of unease, it’s not unusual. Support yourself with morning light, gentle resets, grounding practices, and self-compassion.