Why Going Back to Work After the Holidays Feels So Hard

Returning to work after the holidays or any long break can feel surprisingly difficult. Neuroscience explains why our brains resist the shift, and how mindfulness can help ease the transition.

For many people, returning to work after the holidays comes with an unexpected heaviness: low motivation, brain fog, irritability, or a sense of overwhelm that feels out of proportion to the task at hand. This experience is not a personal failure or a lack of discipline. From a neuroscience perspective, it is a predictable response to how the brain adapts to rest, reward, and routine.

Understanding what is happening in the brain can help normalize this transition and offer practical, science-backed ways to move through it with more ease. According to the MindWell AI Coach, trained in neuroscience research and evidence-based mental health practices, here’s why returning to work after the holidays can feel challenging, and some expert tips to manage the transition.

Why the Brain Struggles With the Post-Holiday Transition

1. A Shift in “Feel-Good” Neurochemistry
During the holidays, daily life often includes more novelty, rest, social connection, and pleasurable experiences. These activities stimulate neurotransmitters such as dopamine (associated with motivation and reward) and serotonin (linked to mood regulation). Over time, the brain adapts to this higher baseline of reward.

When work routines resume, those sources of stimulation often drop abruptly. The result can feel like a loss of energy or motivation, not because work is inherently negative, but because the brain is recalibrating to a different chemical environment.

2. Disrupted Circadian Rhythms
Holiday schedules frequently disrupt sleep-wake cycles. Later nights, irregular meals, and inconsistent routines can throw off the circadian rhythm, the internal clock that regulates alertness, hormone release, and cognitive performance.

When circadian rhythms are misaligned, people commonly experience fatigue, reduced concentration, and slower reaction times, making the return to structured workdays feel significantly harder. Here are some resources on how to improve your sleep.

This jump in cognitive load can feel mentally exhausting, especially during the first days back, as the brain rebuilds momentum for focused work.

That process requires effort, which is why even familiar work routines can initially feel uncomfortable or resistant.

5. Stress and Anticipatory Pressure
For some individuals, the thought of returning to work activates the stress response. Anticipatory stress can increase cortisol levels, which when elevated can impair memory, attention, and emotional regulation. This can amplify feelings of overwhelm before work even begins.

A helpful reminder during this phase: not every thought the brain generates is a fact. Thoughts such as “I’ll never catch up” or “I should feel more motivated” are common stress responses, not objective truths. Watch this video on “Thought Are Not Facts.”

How Mindfulness Can Support a Smoother Return to Work

From a neuroscience perspective, mindfulness helps regulate attention, reduce stress reactivity, and gently retrain the brain toward stability and focus.  Below are practical, evidence-informed ways mindfulness can support the post-holiday transition. Addition tips here.

1. Start the Day Mindfully

Why it helps: Beginning the day with intentional awareness helps regulate the nervous system and sets a calmer baseline for attention and stress.

Try this: Before checking emails or starting tasks, take five minutes to focus on your breath. Notice each inhale and exhale. When thoughts arise, acknowledge them without judgment and return your attention to the breath. This simple practice supports emotional regulation and mental clarity.

At MindWell, this approach is reflected in the Take 5 practice, short, accessible moments of mindfulness integrated into daily life to support resilience and focus. Access these resources to practice Take 5.

2. Take Mindful Breaks

Why it helps: Short, mindful pauses reduce cognitive overload and help stabilize attention throughout the day.

Try this: Every one to two hours, step away from your workspace. Notice sensory details around you, sounds, textures, light, or do a brief body scan to release tension. Even a few minutes can help reset mental fatigue. Practice Take 5 when you are drinking your coffee or tea.

3. Prioritize With Awareness

Why it helps: Mindfulness improves clarity and reduces the stress of task overload by helping the brain focus on what matters most.

Try this: Before starting work, pause and ask: What is the most important task right now? Break larger projects into smaller, manageable steps. This supports executive functioning and reduces overwhelm.

4. Practice Mindful Communication

Why it helps: Mindful listening and responding reduce interpersonal stress and improve collaboration, key factors in workplace well-being.

Try this: Before responding to emails or entering meetings, take a single breath to center yourself. Listen fully, noticing both content and tone. Respond with intention rather than reaction.

Research and MindWell participant data consistently show improvements in communication quality and reductions in workplace conflict when mindfulness practices are applied consistently.

Why it helps: Movement supports circadian regulation, reduces physical tension, and improves mood and focus.

Try this: Take brief movement breaks, stretching, walking, or gentle exercises - while paying attention to physical sensations. This helps the brain transition between tasks and supports sustained energy.

A Gentle Question to Reflect On

As you return to your routine, consider:  What part of this transition feels most challenging for you right now, energy, focus, motivation, or stress?

Awareness is often the first step toward meaningful change.

MindWell: Your Science-Backed Resource

MindWell’s Take 5 mindfulness practice offers short, daily exercises to help regulate stress, rebuild focus, and gradually re-establish routines. Designed to be completed in just a few minutes, these practices are practical for both personal and professional settings.

Learn more about MindWell here.