How to Transition Smoothly Back Into Routine
Every August, I start hearing the same thing from clients (and honestly, I feel it too):
“I know I should get back into a routine… but I just can’t seem to do it.”
And hey, if you’ve been in summer mode (sleeping in, eating dinner late, losing track of what day it is), it makes total sense that getting back into structure feels hard. This time of year, brings a big shift, and it’s more emotional than we give it credit for.
So, if you’re dragging your feet a little, here’s a gentle reminder: You don’t need to snap back into routine. You can ease into it.
☁️ 1. You’re Not Doing It Wrong: You’re Just Transitioning
Your brain and body got used to a slower pace. Asking them to go full-speed again overnight? That’s a lot. Feeling foggy, unmotivated, or even a little grumpy is part of the process. Give yourself a little grace here. You’re allowed to take your time.
⏰ 2. Start With One or Two Anchors
Forget overhauling your whole life. Pick one or two habits that help you feel grounded:
✔ Wake up around the same time each day
✔ Eat something nourishing in the morning
✔ Do a quick check-in with yourself (even 2 minutes counts)
Start there. Stack more later. KEEP IT DOABLE so your motivation continues to build.
😵💫 3. Expect Weird Emotions
You might feel a mix of relief, dread, sadness, excitement, or resistance. That doesn’t mean anything is wrong. It just means you’re human and your nervous system is adjusting. Let yourself feel it without needing to push it away or “get over it.”
🌱 4. Build a Routine That Feels Supportive, Not Controlling
Structure should help you feel calm, not boxed in. If your routine feels like a punishment, it needs a tweak. Try adding in:
→ A playlist you love while getting ready
→ A short walk to break up your day
→ A soft “end of work” ritual like lighting a candle or closing your laptop with intention
Make it feel like yours not something, you’re trapped in.
🧺 5. Reset Your Environment
Visual clutter = mental clutter. You don’t need a full-blown cleaning spree, but small shifts help:
• Clear off your desk
• Tuck away the beach towels
• Light a fall-scented candle or open a window
A fresh environment can signal a fresh start.
💛 6. Grace Over Guilt, Always
You don’t need to “earn” your way back into structure. You’re not behind; you’re just re-entering. That break you took, it was necessary. And now, you get to rebuild in a way that supports you moving forward.
Bottom line?
You don’t have to bounce back. You get to return gently.
Let your routine support your nervous system. Let your body lead the pace. Let this season be about realignment, not punishment.
And if you're struggling with the transition? You're not alone. This is exactly the kind of thing therapy can help with.