How to Recover from Back to Work Blues

Co-authored by Archana Ramamoorthy, MS

Last Updated: May 19, 2022 References

Whether you’re dreading returning to work after a long weekend, a holiday, or a vacation, you’re not alone. You might even catch the blues after returning from maternity/paternity leave or after recovering from an illness. Everyone feels the back-to-work blues sometimes. The symptoms: highly distractible, irritable, and just plain old displeased. Get back into work mode and cure your back-to-work blues by arranging your tasks for maximum productivity, adding motivating elements to your workweek to make it bearable, and setting up your return to minimize the blues.

Method 1

Method 1 of 3:

Working Smart

1
Select your three most important tasks each day. Getting off to a good start on your first day back can be a challenge. Reduce overwhelm and streamline your day by focusing on just three priority tasks. This can help you feel productive and get you back in the swing of things without feeling so devastating.^{[1]
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- For instance, you might need to prioritize answering emails and phone calls, completing a past due project, and completing your expense report. Do your three priority tasks first. If nothing else gets done, you will at least have tackled the most important tasks.
2
Schedule tasks according to your energy levels. If your vacation took you to another time zone, you might have some trouble getting back in-synch. Or, if you have been staying up late with a new baby, mornings may be a challenge. Think about the times of the day when you are likely to have the most energy, attention, and focus. Schedule your priority tasks for this time period.^{[2]
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- For instance, you might feel groggy when you first get in, so it may be best to stick to answering emails. About two hours into your day, you may have the mental acuity to get started on more challenging tasks.
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3
Take breaks. Nothing makes a first day back to work longer than trying to stick it out until lunch. Break up your workday and revive yourself by taking a short break every hour or so. During your break, you might chat with a coworker, stretch, refill your water or coffee, or go for a walk outside.^{[3]
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4
Delegate tasks that don’t require your attention. If you have minor tasks that can be better completed by someone else, activate your network. Most people fail to make use of the resources they have at hand, trying to do everything on their own. Don’t make this mistake—ask for help, if you need it.^{[4]
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- You might delegate household or childcare responsibilities to a spouse or family member. Similarly, you might delegate filing, answering emails, or researching tasks to an assistant.
- You might also have to delegate certain tasks that you are physically incapable of doing. For instance, if you just had a baby, you might need to avoid lifting heavy boxes for a while.
5
Stay off social media. You’ll worsen your back-to-work blues if you log onto your favorite social media outlet. Not only will you spot photos on friends’ feeds that cause vacation-envy, but you will likely lose a lot of time in the process. As a result, you’ll be in a foul mood and struggling to catch up.^{[5]
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- Power off your cellphone unless you need it for work. Log out of social media apps and shut off notifications.

Method 2

Method 2 of 3:

Making Work Bearable

1
Wear a new outfit the first day back. If you purchased a spiffy new dress or handsome button-down during your time off work, plan to wear it upon your return. Even if you wear something old, select some of your favorite pieces. Wearing new or exciting clothing can make you feel more confident and boost your performance at work.^{[6]
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- If you have been home recovering from an illness, injury or childbirth, you may have been wearing only sweats and t-shirts. Putting on your nice clothes may help you get back to feeling like yourself again.
2
Plan to go somewhere interesting for lunch. If you’ve been on vacation in an exotic outdoor destination, staying in the office all day can induce claustrophobia. Avoid eating lunch in your cubicle, if you can. Arrange to go to the deli on the corner for a healthy salad or wrap.^{[7]
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- If you insist on bringing your lunch with you, take it outside to get some fresh air.
3
Schedule an exciting activity for the upcoming weekend. If you’re returning on a Monday, you may need some inspiration to get you through the week. Plan a relaxing spa day on Saturday, or buy tickets to a musical or sporting event. You might even call up a few coworkers and friends and arrange for after-work drinks on Friday.^{[8]
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- This can help you transition back into your typical social activities, and make your ordinary week not seem so mundane.
4
Confirm your next holiday or vacation. It can be motivating to pinpoint the next time you’ll be off work. Look at your calendar and figure out your next escape. You might look for the next three-day weekend, national holiday, or confirm your overseas vacation three months away. Doing so can help you keep your eye on the ball at work.
5
Check in with your loved ones. If you are a new parent who just returned after maternity or paternity leave, your nerves may be fraught with concern for your newborn. It can help to use a break and contact the child care professional or family member who's looking after your little one. Knowing that everything is fine at home can help you stay productive at work.^{[9]
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Method 3

Method 3 of 3:

Optimizing Your Return to Work

1
Organize your to-do list and flag emails before you leave. You can set yourself up for success and decrease your back-to-work blues by planning ahead. If you take just an hour out of your day before you leave for vacation to identify your priority tasks, set up a vacation auto-responder email or voicemail, and delegate any tasks beforehand, you’ll have a lot less to face when you return.^{[10]
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2
Go back mid-week. If you dread returning to work on Monday after vacation, plan your time away so that you can return on Tuesday or Wednesday. Coming back mid-week makes the remaining days seem less discouraging.
- If you take this route, be sure to speak with your team and assistant in advance to make sure important tasks are handles in your absence.
3
Take some time to reintegrate yourself. Returning to work after a long vacation requires an adjustment period in which you gather your wits and get your bearings. Diving headfirst into your day can be overwhelming. Plan ahead by scheduling in several blocks of time for you to play catch up.^{[11]
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- For instance, you might carve out the first hour of your workday for returning calls or simply reviewing your previous work tasks.
4
Push meetings to the latter part of the week. Nothing can throw off an otherwise productive workday like a meeting. They often run too long and end up serving as social calls as opposed to productive ways to stay up-to-date. If you can, schedule any meetings for later in your week so you can catch up first.