On a recent Monday morning, I found myself taking deep breaths in my Manhattan office's supply closet. It was a sad change of scenery from the Oregon coast, where I'd spent the previous week hiking beneath towering spruces and spotting whale spouts. No matter how much we appreciate our jobs, returning from vacation can be brutal — like a case of the "Sunday Scaries" on steroids.
But re-entry need not be panic-inducing, says Amanda Crowell, a cognitive psychologist and improvement coach. To return feeling refreshed (no supply closet necessary), consider these strategies:
Before you leave: Think about your return
"Before you even go on your vacation, set it up for success," says Crowell. Most importantly, schedule your return home at least one day before you must return to work. This provides a crucial "buffer time" to get past jet lag and adjust.
Visualize the home you want to return to: clean linens and an empty sink. If possible, schedule a cleaning service while you're away so you return to a spotless house. You can do the same for your office: jot down a to-do list for your first day back, and set an out-of-office reply with a return date a day or two later than your actual arrival to give yourself breathing room. Be serious with your colleagues that you truly aren't available, providing them with the tools they need to function in your absence so requests don't pile up.
During your vacation: Unplug completely
Giving devices a break helps your brain recharge. Crowell describes "ego fatigue" as the cumulative mental burnout we experience when we make endless decisions without giving our brains a chance to refuel. "If a vacation is done well, it gives your ego time to refuel by not trying to be on task," says Crowell.
The problem is that people feel guilty and check email once a day or take a quick call. This is counterproductive. Stepping away from devices is the best way to build up mental stores. "Read a book. Look at a magazine. Try your very best to be bored," Crowell says. It's not that your brain is empty when you're bored; it's making connections and seeing patterns. This perspective can lead to life shifts, from realizing you want a career change to simply deciding to spend less time on social media.
Upon your return: Clarity and intention
Once home, use your buffer time to make good on that well-earned perspective. Beyond laundry and meal-planning, take a moment to reflect. "Give yourself time to get back in the headspace of your work," says Crowell. "Remind yourself why you like the job and what you need to be doing." This helps you prioritize before messages begin competing for your attention.
To combat the "Where did the time go?" feeling, take twenty minutes to write down what you did each day on vacation. This small act can make the trip feel longer and more substantial.
Back in the grind: Retain your vacation serenity
A good vacation pulls you back from the daily grind and allows you to reassess your values: Are you spending enough time with family? Getting enough sleep? Use your first week back to implement new habits and the fresh perspective you gained.
Perhaps most importantly, don't spend your first day back in the office flat-out. "Take a walk in the afternoon to maintain a sense of rest," Crowell suggests. Avoiding immediate culture shock helps sustain the benefits of your trip. "Frankly, I think that's what you should be doing all the time."