For many people, this weekend represents the final pause before the end of the Christmas break. While time off may still be officially in place, thoughts are already turning to the return to normal routines and work responsibilities.
After weeks of social gatherings, family time and a slower rhythm, the transition back to work can trigger reluctance, low energy or anxiety. Psychologists and workplace specialists say these feelings are common and do not necessarily reflect dissatisfaction with one’s job. More often, they stem from the mental shift required to move from rest to structure.
Experts note that managing this transition is largely about mindset, particularly how the final day of the weekend is approached.
According to executive coach Beth Hope, what many people experience as “Sunday blues” is linked to anticipatory stress. As Monday approaches, the brain begins to anticipate demands and activates a stress response ahead of time. She advises creating a smoother transition between leisure and work, rather than an abrupt switch.
Simple steps can help ease this shift. Planning the main priority for Monday before the weekend begins can provide clarity and reduce feelings of being overwhelmed. Keeping Sunday evenings calm, limiting screen use and avoiding checking work emails can also help the mind settle. Small practical actions, such as preparing clothes or packing a work bag, may reduce mental clutter and make the return feel more manageable.
Hope also recommends being intentional about Sunday activities. Engaging fully in exercise, social plans or creative hobbies can make it easier to disconnect from work-related thoughts. Establishing familiar rituals, such as a short walk or a relaxing shower, can further support emotional balance.
If worries persist, especially at night, writing down concerns or tasks can be effective. Putting thoughts on paper helps clear the mind and may improve sleep by reducing mental repetition.
For some, the unease extends beyond the first day back. Wellness coach Denise Byrne explains that this is often a result of overload rather than a lack of motivation. After a long break, concentration and drive may feel lower than expected. She suggests treating January as a transition period, allowing time to reset work habits.
Byrne recommends starting with a review of how time is spent at work. Tracking meetings, emails and focused tasks can highlight inefficiencies and reveal where time is being lost. This awareness makes it easier to reduce unnecessary commitments and protect time for meaningful work.
She also advises paying attention to energy levels. Identifying tasks or interactions that drain energy allows people to plan their schedules more effectively, grouping demanding activities together or tackling them at times of higher focus.
Structure, Byrne adds, is essential during this period. Clear priorities, time-blocking and task batching can reduce decision fatigue and prevent early-year overwhelm.
This approach resonates with business leader Lesley Cooper, who acknowledges that returning to routine is rarely easy. She focuses on consistent sleep, proper nutrition and hydration to support her adjustment. On returning to work, she sets small, achievable goals to build momentum and confidence.
Cooper also prioritises reconnecting with colleagues before fully returning to task-driven work. As a leader, she encourages her team to ease back in gradually, keeping expectations realistic in the first few days to avoid unnecessary pressure.
Taken together, experts agree that the end of the holiday period is best approached with patience, structure and self-awareness. Rather than forcing motivation, a thoughtful transition can make the return to work feel more balanced and sustainable.
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