Dear EKC: How Do I Get Back Into My Routine After the Holidays?

Dear EKC, 

I’m back at school after the holidays and it feels super intense. Like, way more intense than I expected. I thought I was all ready, but almost cried the first day after getting home and I took a nap, which never happens. I talked to my mom and she said that it’ll be fine after the first few days, but those first few days are feeling huge. I feel like my brain doesn’t work anymore. 

I know it wasn’t anything from the holidays themselves, the break was great. We went on the kind of trip where I was able to stay up late and sleep in as much as I wanted. I didn’t have to be “on” all the time and had plenty of time to hang out with friends that I hadn’t seen in awhile. I did feel towards the end like I was ready to go back to my routine but now that I AM back, it’s different. 

I’m excited that it’s January, a new year, and I wanted to just snap back into everything and start it off right. But now it’s been a couple days and I feel like I’m supposed to be motivated, but I just feel kind of rushed and overwhelmed. I’m also way more stressed than I thought I would be. Little things set me off and I can’t explain why. At dinner my parents ask how my day was and I’m like, “I don’t know, it was just…a lot.” 

This isn’t what I was hoping it would be. I guess my question is, how do I get back into things without burning out again? And is there a way to make it better than before, not just the same thing on repeat? 

—Already Overwhelmed

Dear Already, 

Oh man we’re so glad you wrote in—we’re feeling the post-break feels too. You’re not imagining things. That “first school day after the holidays” situation you described? We hear about it all the time, and yes, it really can feel that intense. You’re asking your system to go from slow mornings and loose days straight back into schedules, expectations, and social energy. That’s a big jump, even if school’s familiar and your brain and body actually physically need a minute to adjust (let us know if you want more of the neuroscience that supports this!).

It also makes a ton of sense that this time of year hits harder emotionally. There’s even a name floating around for it, that third Monday in January: “Blue Monday.” Whether or not you like labels, many people feel lower, flatter, or more irritable right after the holidays. 

So how do we combat this? Let’s start with some very practical things that can help now and later, too. One of the things we recommend for getting through that first week is “collecting positives.” When you notice good things happening, write them down, or spend a little time at the end of each day thinking about what made you happy. Which people feel okay to be around right now? Which activities don’t drain you? Even small things count. You’re giving your brain proof that the week isn’t only hard. 

During stressful moments (especially those early days back), try writing down what you notice. What set you off? What helped, even a little? Do this as close to the moment as possible. If we wait too long, the details get blurry and the information’s less reliable. These notes aren’t about judging yourself; they’re data. You can use them during the week to steady yourself and you can even refer to them next year, when the holidays end again. Patterns repeat more than we think. 

Another good idea is to plan your down-time on purpose. Not as an afterthought, not “if there’s time,” but actually scheduled out, in your calendar or agenda. When down-time isn’t planned, it’s usually the first thing that disappears, especially during the first weeks back. Your nervous system needs pauses to reset, and it can’t just be sleep at the end of the day. 

It’s good to hear that you’re excited for the new year. We are too! As you rebuild your routine, it can help to zoom out and reflect on your values. Some teens like picking out a word for the year and letting it guide their choices. Ask yourself: what do I want my days to be built around? Calm? Connection? Creativity? Stability? Use your word as a guide when you’re shaping your routine. This can help you move forward in the directions you want to move. 

We also love the idea of a “post-holiday reset ritual.” For the first week, try setting one consistent morning or evening habit that helps you recenter before jumping back into busy times. It doesn’t have to be elaborate; it could be a quiet breakfast, a short walk, journaling, or music before bed. It just has to signal to your body, “I’m grounded.” You can even romanticize it a little. Light a candle, use your favorite mug—it’s about making your ritual feel intentional instead of rushed. 

One more very important thing: don’t try to change everything at once. You already have places where you’re doing great. Keep those. Stability matters! If there’s something you want to change, try doing it together with a friend or family member. Shared routines are easier to stick with and feel less heavy. 

And finally, be gentle with yourself during this transition. Getting back into routine isn’t a test you pass or fail. It’s a settling process. Pay attention, write things down, protect your rest, and take it one step at a time. You’re not behind; you’re adjusting. 

We’re rooting for you! 

The EKC Team