How to get into the mode after the vacations: 10 tips from a sports psychologist

Long weekends filled with trips and meetings with friends, ice skating and going to the movies, knock you out of your rut and rearrange your body’s functioning. The usual rhythm and routine is disrupted. Many allow themselves to take liberties in eating and wake up in the afternoon.

But sooner or later the holidays have a peculiarity to end. Meanwhile, the violation of the regime can not help but affect the overall health. It becomes difficult to get into the working order.

Psychologists call such conditions “post-holiday syndrome”, in some people they can develop into “post-holiday depression”. It manifests itself in a reluctance to go to work, feelings of apathy, moping, irritation and bad mood. Drowsiness and general brokenness are felt.

sports psychologist and coach, specialist in the field and mental development in sports

It is especially difficult for those who work from home. It takes a lot of willpower and self-organization to regroup and get back on track. Especially if you used your work laptop to watch TV shows during the vacations. You can reduce the effects of the fun holidays and the strain on your body. Get your tone back and tune in to a positive wave before work by following these recommendations.

1. Sleep regimen

A few days before you leave the vacations, you should start going to bed and waking up at the same time you do during the workday. This will help to establish sleep, which is important for the normal functioning of basic mental processes – memory, attention, thinking.

2. Nutrition

Change the menu – put away the goodies in a distant drawer. We try not to starve and do not overeat, eat the right food – fruits and vegetables.

3. Sports

If you preferred to spend the vacations in a quiet mode and home environment, then a few days before going to work, plug in activities. Go ice skating, tubing, skiing, take a walk in the park.

4. Planning

The day before you go to work, write out a plan for the coming month. Even if you don’t usually do this – it will help to have something to lean on while your brain is still in a working rhythm.

5. Makeover

Think through the kit you’re going to go to work in. Buy new clothes, get a new hairstyle. Let the return to everyday life will be a reason for you to show off your unusual style. It will definitely put you in a positive mood.

6. Practice taking breaks

Increase your workload gradually. Do small goals first, then larger ones. Take short breaks between tasks.

7. Work dosing

Leave work at work when you leave. Switch to other roles in your life. Don’t take on the entire workload at once. See what you can put off for later in the first working week.

8. Capture successes

Don’t cycle through the negatives. Celebrate tasks well done first and then look at your points of growth.

9. Disabling comparisons

Don’t compare yourself to acquaintances and coworkers regarding job quality and salary. This way you won’t lump yourself into negativity. Find the positives in your profession. Perhaps you may have even missed your responsibilities over an extended vacation. Find opportunities to have fun at work. That is, find tasks that you enjoy.

10. Scaling tasks

Set yourself a goal for the year and then decompose it into shorter goals. Mark where you need to be in a month, six months to meet your long-term goal.

Most importantly, no matter how you spend the vacations, stay in good spirits and don’t demonize going back to work. New Year’s deadlines are behind you, which means you can start the new working year with ease.