How to Get Back on Track & Find Your Rhythm After Summer

Let’s be honest, summer holidays are amazing. Long evenings, late nights, (very late nights) slow mornings, and lots of food, fun, and travel. But they can also throw everything out of whack. My new “normal” lately? Going to bed at 2 a.m. and waking up at 11… and let’s not even mention the kids schedules (or lack of them!).

Coming back from summer can feel like trying to land a plane without a runway. Suddenly, alarms are back on, school runs are real again, and you’re wondering how you ever managed to juggle it all. The good news? You don’t need to snap back with a crash diet, a strict 6 a.m. gym plan, or a color-coded routine. Getting back on track is about tiny, doable steps that make you feel human again.

1. Reset Your Sleep Rhythm

A consistent sleep routine is the foundation of energy and focus. After weeks of late nights, your body might need a gentle nudge back into balance.

• Set a fixed wake-up time, even on weekends.

• Create a calming bedtime routine (no screens 30–60 minutes before sleep, try reading, stretching, or journaling).

• Step outside in the morning light to reset your internal clock.

2. Simplify Your Food Choices

Holidays often mean more eating out, desserts, and drinks. Rather than cutting everything out, focus on balance and start small.

• Rebuild routine with regular meals instead of skipping and snacking.

• Add, don’t restrict: focus on simple upgrades like including a side salad, swapping soda for water, or adding fruit to breakfast.

• Plan ahead: stock up on easy, nourishing staples — eggs, Greek yogurt, oats, fresh vegetables, lean proteins.

3. Ease Back Into Exercise

If your workouts slowed down, don’t pressure yourself to go "all in." Instead

• Commit to 15–20 minutes of movement daily (walking, light strength training, yoga, or swimming).

• Choose activities you enjoy rather than what you "should" do. Motivation grows when it feels fun.

• Stack habits: link exercise to an existing routine, like a walk after dinner or stretching after brushing your teeth.

4. Rebuild Daily Structure Slowly

Going from holiday freedom to a strict schedule can feel like a shock. Instead:

• Choose one “anchor habit” per day, like packing your lunch, doing a morning walk, or setting a bedtime.

• Do a quick Sunday prep: chop veggies, prepare snacks, or lay out workout clothes.

• Track your wins and celebrate small progress, these keep motivation high.

5. Practice Self-Compassion

It’s normal to feel sluggish at first. What matters most is progress, not perfection. Small, consistent steps are more effective and more sustainable than drastic changes.

Remember, coming back after the summer isn’t about strict rules,  it’s about gently creating rhythms that support your energy, focus, and well-being. Pick one area (sleep, food, or exercise) to start with, and let the rest build naturally.