5 ways to beat the post-holiday slump

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“The new year stands before us, like a chapter in a book, waiting to be written.” —Melody Beattie

Ponder this…

We’re deep in the holiday season, a month-long whirlwind of parties, sugar crashes, and “I’ll leave it until next year.” I don’t want to burst your bubble, but once December’s festivities come to a close, ‘tis the season for January’s post-holiday slump.?

It can be tough to shift from leisurely mornings and celebratory toasts back to business as usual, but you don’t need to return to work in despair — motivational science has got your back! Use these five proven strategies for a smoother return to work.?

Shift your perspective

Does your dread have anything to do with anticipating an overflowing inbox or thinking you need to hit the ground running in 2025? No wonder you’re feeling overwhelmed! Thankfully, reframing how you think about the situation can help change how you feel.?

There’s no need to put pressure on yourself to return to work at full speed. Nearly everyone is slow to gear up after the holiday season, so you’ll be in good company. Instead, think of your first week back as a warm-up, like stretching before going on a run.?

When you get back, identify the tasks that most need your attention and consider how many meetings or requests you can realistically attend or handle in the first week. Then, set expectations by proactively communicating those priorities to your manager and team. Setting realistic boundaries up front will reduce your frustration in the short term and prevent burnout over time.?

Tap into your intrinsic motivation

Three basic psychological needs—autonomy, competence, and connection— are essential to maintaining motivation at work. If your motivation is suffering in the new year, consider which of these needs may be unmet for you. Once you’ve identified what’s lacking, take action. Simple steps can help boost your motivation.

No one likes to feel like a cog in the machine. If you’re craving more autonomy, seek out a project that aligns with your interests, and suggest to your manager that you get involved.?

How are your work relationships? Social support at work can go a long way toward maintaining your motivation, not to mention your physical and mental health. If you feel disconnected from your colleagues, consider how to deepen those relationships.?

Finally, the need for competence reflects a desire to have an impact and can be fulfilled by investing in your development. Start by identifying the areas you want to grow and seek out resources for learning, such as online courses, webinars, or books. Development doesn’t have to be professional, either.? Learning a new skill or hobby completely unrelated to your job can do the trick, too.?

Set bite-sized goals

The new year offers us a fresh start, the perfect time to set goals for ourselves at work and in life. However, make sure your goals are setting you up for success. Goals that are overly challenging or unrealistic actually decrease motivation, leading you to accomplish even less than before.??

Instead of making a list of big New Year’s resolutions, think about making microshifts. Set one or two bite-sized goals for January, and continue that practice throughout the year. Small, consistent efforts add up over time, and they’re a lot more effective than a huge goal that never gets off the ground.?

Give yourself something to look forward to?

After a couple of months of festivity, returning to work can feel like drudgery. However, planning some fun evens in the future can help. Research shows that anticipating positive events boosts our mood and helps us cope with and recover from stressors.?

So, while you may have just finished up a vacation, now is a great time to start planning the next one! Anticipating your trip yields an extended period of increased happiness, and time away doesn’t have to be long or extravagant to be effective. In fact, taking shorter breaks throughout the year may benefit your mental well-being and performance more than taking one long vacation.

If a vacation isn’t in the cards right now, you can still give yourself little things to look forward to, even at work. Setting up a quick lunch or coffee with colleagues you enjoy and haven’t seen in a while can give you a real boost.?

Be thankful?

If returning to work after time away has you a little down in the dumps, reflecting on and appreciating what you enjoy about your job can be a powerful tool to improve your mood. For example, consider the positive impacts of your work or the parts of your job that align with your values and interests. Or you could take stock of your professional growth, and think about the new skills or knowledge you’ve gained over the years. Finally, you might take time to appreciate the relationships you've built at work with your colleagues and mentors, or reflect on the positive camaraderie within your team. Focusing on the positive elements can help shift your perspective and rekindle your enthusiasm for your work and those around you.?

Returning to work after the holidays is tough, and it’s completely normal to feel a bit sluggish at first. Be patient with yourself—and others—as you readjust. By using these proven strategies, you’ll create a productive and positive return to work for yourself and those around you.?

P.S. Exciting news! My new book Emotionally Charged: How to Lead in the New World of Work, co-authored with Dr. Alicia Grandey, will be released on February 18, 2025! We are currently assembling the launch team, and I would be honored if you’d be a part of it.?

Your role is simple, but crucial: pre-order the book and write a brief Amazon review when it launches, however brief.? As you may know, the number of first-week sales and reviews plays a huge role in amplifying the book on Amazon and, thus, its success. I’ll provide you with an advance reader copy and a complete cheat sheet of key points from the book to make writing a review quick and easy (promise!). Will you join us? ?Click here to learn more about the book and to sign up to join the launch team!?

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