The SHIFT Back Guide: 5 Steps to Ease Into Your Routine After Summer Break

Written By Grace Addow-Langlais

Feeling Stressed About Going Back to Routine? You’re Not Alone.

Summer often feels like a breath of fresh air, longer days, lighter schedules, and space to recharge. But as August winds down, many people feel the pressure of returning to work, school, and daily responsibilities. The shift from “summer mode” to “routine mode” can be overwhelming, leading to stress, anxiety, or even burnout if not handled with care.

At SHIFT Your Journey Mental Health Counseling, we know this transition isn’t just about getting organized; it’s about protecting your mental health so you don’t start the season already running on empty.

Here are five practical mental health strategies to make the shift smoother, less stressful, and more sustainable.

1. Start Adjusting Your Schedule Early

If you wait until the night before school or work ramps up, you’ll likely feel rushed and exhausted. Instead, begin easing into earlier bedtimes and wake-up times a week or two before your schedule changes.

  • Gradual shifts help your body and mind adjust naturally.

  • Children and teens especially benefit from this transition, as sleep directly impacts focus, mood, and energy.

  • Complete your back-to-school shopping list a week or two before school begins to avoid last-minute stress.

  • Use scheduling tools such as your phone calendar or apps to stay organized. If you prefer a traditional approach, a paper planner can be just as effective; writing things down often helps you stay grounded and connected to your priorities.

SHIFT Prompt: What small adjustment can I make this week to help my mornings feel calmer?

  • Bedtime goal: ________

  • Wake-up goal: ________

2. Keep a Few “Summer” Moments in Your Week

Going back to routine doesn’t mean giving up what you loved about summer. Whether it’s evening walks, weekend picnics, or outdoor time, find ways to keep those moments alive.

  • Small rituals of joy reduce feelings of resentment about the season changing.

  • Balancing structure with pleasure helps sustain mental health.

SHIFT Prompt: Which summer rituals gave me energy and joy? How can I bring them into my weekly routine?

  • Ritual(s) to keep: ________

  • When I’ll do it: ________

3. Plan Your Priorities, Not Just Your Tasks

One mistake many make is focusing only on tasks rather than priorities. This leads to a packed schedule that feels overwhelming and unfulfilling.

Before filling your calendar, pause and ask:

  • What matters most to me this season?

  • Is it family dinners, finishing a personal project, or protecting my mental health?

SHIFT Prompt: What 2–3 priorities matter most to me this season?

  • Priority 1: ________

  • Priority 2: ________

  • Priority 3: ________

4. Anticipate Stress Points and Plan for Them

Stress often builds when we fail to prepare for known challenges.

  • If mornings are hectic, prep clothes, lunches, or backpacks the night before.

  • If work tends to pile up in September, schedule focus time before meetings overwhelm your week.

Creating small systems to ease stress doesn’t mean controlling everything, it means leaving more room for calm.

SHIFT Prompt: Where do I feel the most stress during this transition? What can I do to ease it?

  • Stress point: ________

  • My solution: ________

5. Check In on Your Mental Health

Seasonal transitions can stir up unexpected emotions: anxiety, sadness, or feeling unmotivated. Pay attention to your well-being.

  • Are you unusually irritable?

  • Struggling to sleep?

  • Feeling overwhelmed or disconnected?

If so, this may be a sign it’s time to seek therapy. Talking with a licensed therapist can help you build healthy coping tools and enter the new season with clarity and confidence.

SHIFT Prompt: How am I truly feeling about this transition? What support do I need?

  • Current emotions: ________

  • One supportive action I’ll take: ________

Why This Matters

Your routines set the tone for your life. When they’re created with intention, they support your energy, relationships, and mental health. Approaching this seasonal shift with awareness helps you build a foundation for a healthier, more balanced fall.

Your Next Step

If the transition back to routine feels heavy, you don’t have to navigate it alone. At SHIFT Your Journey Mental Health Counseling, we specialize in helping individuals and families manage stress, prevent burnout, and find balance.

📞 Call: 914-221-3200
✉️ Email: Hello@shiftyourjourney.com
🌐 Visit: www.shiftyourjourney.com

Got Questions? Contact us here

Grace Addow-Langlais
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