Why we feel unmotivated after the holidays and how to get your motivation back

The return to work after the holidays is not always as idyllic as the summer memories on our social media. We go from days of absolute freedom —between beaches, mountain getaways or endless after-dinner chats— to facing piled-up emails, meetings and a routine that seems to have been waiting for us with its arms folded. That contrast can turn into an emotional and physical shock, known as post-holiday syndrome. And although it sounds alarming, it isn't: it's a normal reaction to the change of pace. The good news is that there are simple ways to ease the return, rediscover your motivation and regain your energy so that your everyday working life feels much lighter. Keep reading, as we'll explain how.

Is it normal to feel sad after the holidays?

Yes, it's completely normal. Being back from holidays involves an abrupt change in sleep habits, schedules and activity levels. We go from long, flexible and relaxed days to a structured agenda, early alarms and responsibilities that won't wait. The body and mind need to adapt to this new rhythm, and that process can come with a small emotional dip, apathy, lack of concentration or even physical tiredness. What many refer to as “post-holiday syndrome” is nothing more than the sign that we've changed setting and need a period of adjustment, as happens with any major transition.

Why do we feel sad after the summer?

During the summer we usually enjoy more sunlight, free time and pleasant experiences: trips, outdoor meals, meetups with friends or simply the feeling of living without rushing. All these factors raise our levels of serotonin and vitamin D, linked to wellbeing and energy. When that setting ends, the work routine can seem harder than it really is, not only because of the workload, but because the contrast with those small daily pleasures is lost.

What's more, we tend to burden our holidays with very high expectations: we expect them to be “the moment of the year” where everything is perfect, which increases the sense of emptiness when they come to an end. In a way, the return to the office or to studies is perceived as a loss: less freedom, less time for oneself and fewer new stimuli. It's no coincidence that September is one of the months when the most people decide to make changes in their lives —such as joining the gym, starting new projects or even changing jobs— because that sadness becomes a driver to rethink priorities.

How to get back to work with energy and motivation after the summer holidays

Although the return may seem difficult, there are simple strategies to pick up the routine again and regain your energy. It's about small gestures that, added together, can transform the way you experience your first weeks back. Here I share several practical ideas to make it more bearable:

Ease back into the routine gradually

Don't try to do everything on the first day or expect to recover in 24 hours what you left pending before leaving. Start with simple, accessible tasks, the ones that give you a quick sense of achievement. As you regain confidence and rhythm, gradually take on more demanding commitments. This gradual approach will reduce stress and help you reconnect with your working day in a gentler way.

Plan your week

Spend some time, preferably at the start of the week, on organising your agenda. Noting down meetings, deadlines and pending tasks will give you an overall view and reduce the sense of chaos typical of the return. A good trick is to always leave a small margin for the unexpected: knowing you have room for “the unforeseen” brings calm and flexibility.

Build a positive working environment

Your surroundings directly influence your mood. Introducing small changes in the office, such as tidying your space, adding plants or improving the lighting, can make a difference. Here you have more ideas to achieve a positive working environment.

Reorganise your physical space

Beyond aesthetics, ergonomics matters. Tidying your desk, adjusting your desk chair and making sure you have a well-organised desk can help you feel greater comfort and concentration on your return to work after the holidays.

Look after your rest and nutrition

Tiredness is the best ally of apathy. Recovering a regular sleep schedule —with at least 7-8 hours of rest— is essential to adapt to the change. So is opting for light, healthy meals that provide sustained energy instead of sugar spikes and sudden crashes. Think of your body as your main working tool: the better you look after it, the more performance it will give you.

Remember the positive side of your work

When the return to work after the holidays becomes an uphill struggle, it's easy to focus only on the negative. Make a conscious effort to reconnect with the aspects you enjoy: constant learning, the satisfaction of reaching goals, the challenges that keep you alert or the relationships with your colleagues. This change of focus helps you regain motivation and experience work with more gratitude.

Introduce short active breaks

Your productivity doesn't depend on working non-stop, but on doing it intelligently. Every now and then, get up from your chair, walk for a few minutes, stretch your arms or chat briefly with a colleague. These micro-breaks oxygenate the brain, reactivate circulation and let you return to the task with more mental clarity.

Set new personal and professional goals

The return to work after the holidays can also be a fresh start. Setting yourself goals —whether improving a skill, proposing a project or even reserving time for personal activities— gives you a renewed sense of purpose. Having a clear goal turns the return into an opportunity to grow rather than a heavy obligation.