Returning from holidays: How to keep the vacation feeling alive
Vacations often feel like a breath of fresh air as we slow down, reconnect with ourselves, and recharge. But once we return, many people notice that the vacation glow fades quickly. Suddenly, we are back on autopilot: commuting, checking emails or moving through days almost without noticing them.
From a clinical psychology and neuroscience perspective, this experience is both normal and explainable. More importantly, there are ways to make the transition smoother and preserve some of the restorative effects of time away.
What does it mean to be on autopilot?
In psychology, being “on autopilot” refers to relying on routines and habits instead of conscious, intentional decision-making. Neuroscience research has linked this process to the default mode network (DMN) in the brain, which is active during habitual, internally focused or mind-wandering states (Raichle, 2015).
When tasks become automatic, the brain conserves energy by reducing the need for deliberate attention (Vatansever et al., 2017). This functions as an adaptive method. Imagine having to consciously plan each step of brushing your teeth. Yet, the trade-off is that we may feel detached, less aware of our feelings and disconnected from meaning in daily life. Clinically, many people describe this as “moving through the days without really being present.”
Why does vacation feel so different?
Vacations disrupt this autopilot mode. Studies show that even short breaks (e.g., a one-week holiday) improve well-being, sleep quality and heart rate variability (Nawijn et al., 2013; Blank et al., 2022). A change in routine, exposure to novel environments and more time for rest or enjoyable activities all contribute to this effect.
However, these gains often fade rapidly once daily life resumes. Research indicates that work spillover (checking emails, doing tasks during vacation), perfectionism and rumination can significantly reduce the duration of post-vacation benefits (Flaxman et al., 2020; Kühnel et al., 2020). Without conscious strategies, it’s easy to slip back into autopilot within days.
Two therapeutic exercises to ease the transition
To prevent post-holiday blues and soften the return to routine, clinical practice suggests integrating awareness-building and carryover rituals. Here are two exercises:
1. Carryover ritual & reflection
Purpose: To identify what made vacation restorative and intentionally integrate aspects into daily life.
Steps:
1. Take 30 minutes to journal about which vacation moments brought you joy or calm.
2. Choose 2–3 small “carryover elements” (e.g., a daily morning walk, no-phone time before bed, cooking a meal you enjoyed).
3. Anchor these habits into your week with a ritual, for example, a Sunday evening reflection with sensory cues (music, scent, or photos from the trip).
4. Track mood for 1–2 weeks to notice the effects.
Why it works: Research shows that pleasant activities and psychological detachment predict longer-lasting well-being after vacation (Sonnentag & Fritz, 2007; Kühnel & Sonnentag, 2011). By bringing intentional elements into routine life, we reduce the speed at which the “vacation glow” fades.
2. Present moment anchor & stimulus check-in
Purpose: To disrupt autopilot during transitions in the day, reduce rumination and strengthen mindfulness.
Steps:
1. Pick 2–3 autopilot moments (e.g., commute, start of workday, after lunch).
2. Set a reminder for a 1-minute check-in.
o Notice your breath.
o Ask: How do I feel? What am I thinking about? What’s one thing going well right now?
3. Ground yourself in senses (e.g., sound, touch, sight) before continuing.
Why it works: Perseverative cognition (constant worry/rumination) predicts steeper drops in mood after vacation (Flaxman et al., 2020). Mindful check-ins help redirect attention, regulate the DMN and improve psychological detachment (Vatansever et al., 2017).
Conclusion
Falling back into autopilot after vacation is not a failure, it’s how the brain economises energy. But awareness and small practices can help us transition back more smoothly. By carrying over restorative rituals and practicing mindful check-ins, we can preserve some of the benefits of vacation and avoid the effects of post-holiday blues.
References
Blank, C., Kuhnle, T., Kraus, K., Töpfer, S., Groneberg, D. A., & Apfelbacher, C. (2022). Effects of a one-week vacation with various activity programs on well-being, heart rate variability, and sleep quality in healthy vacationers. BMC Public Health, 22(1), 1609. https://doi.org/10.1186/s12889-022-14838-7
Flaxman, P. E., Stride, C. B., Söderberg, M., Lloyd, J., & Guenole, N. (2020). Patterns and predictors of change in energy and mood around a vacation from the workplace. Journal of Occupational and Organizational Psychology, 93(3), 594–618. https://doi.org/10.1111/joop.12410
Kühnel, J., & Sonnentag, S. (2011). How long do you benefit from vacation? A closer look at the fade-out of vacation effects. Journal of Organizational Behavior, 32(1), 125–143. https://doi.org/10.1002/job.699
Kühnel, J., Zacher, H., de Bloom, J., & Bledow, R. (2020). The perfect recovery? Interactive influence of perfectionism and spillover work tasks on changes in exhaustion and mood around a vacation. Journal of Occupational Health Psychology, 25(2), 97–110. https://doi.org/10.1037/ocp0000169
Nawijn, J., de Bloom, J., & Geurts, S. A. E. (2013). Vacation (after-) effects on employee health and well-being, and the role of vacation activities, experiences and sleep. Journal of Happiness Studies, 14(2), 483–500. https://doi.org/10.1007/s10902-012-9345-3
Raichle, M. E. (2015). The brain’s default mode network. Annual Review of Neuroscience, 38, 433–447. https://doi.org/10.1146/annurev-neuro-071013-014030
Sonnentag, S., & Fritz, C. (2007). The recovery experience questionnaire: Development and validation of a measure for assessing recuperation and unwinding from work. Journal of Occupational Health Psychology, 12(3), 204–221. https://doi.org/10.1037/1076-8998.12.3.204
Vatansever, D., Menon, D. K., & Stamatakis, E. A. (2017). Default mode contributions to automated information processing. Proceedings of the National Academy of Sciences, 114(48), 12821–12826. https://doi.org/10.1073/pnas.1710521114