Mondays always seem a bit tougher in the summer, especially if the rest of the family or others in your household are still off work. The summer break has offered a welcome pause from the hustle of work and now it’s back to alarms and commutes, wearing shoes and not being blissed out on a beach with a book.
I’ve noticed this year though there’s more of us struggling with going back to work because we’re not always in a job we love, yet we need the money. This year this has been more true than most. Jobs are not as plentiful as they once were, the cost of living is higher and general economic uncertainty means we’re more likely to overstay in a job we’ve outgrown or no longer enjoy. This is like fuel to the fire for back-to-work blues.
A global loss of mojo
According to Gallup's 2024 and 2025 reports, global employee engagement has dropped to a new low of 21%, down from 23%. Consequently, 62% of employees are not engaged and 15% are actively disengaged. So more than half of us are returning to jobs we don’t like – bring on the blues.
But even if you do like your job, returning to it in January can be a cold shock to the system. After the slower rhythm of the holidays; sleeping in, unhurried mornings, time with friends and family, \returning to work can feel jarring. Many people describe a heavy sense of reluctance or flatness in those first couple of weeks back. The “January blues” are a real phenomenon, but the good news is there are simple, practical ways to navigate them.
Take a tip from summer
Summer often gives us a chance to do more of what we choose. To have more freedom and to live in a way that reflects our values and what gives us meaning. The break can also give us perspective as we step back from the usual daily grind. With this perspective can sometimes come insights.
A 2023 study of UK workers revealed 78% found returning to work stressful, and 52% considered changing jobs immediately after time off. Only 13% felt relaxed or energetic before the first day back.
In my previous career, it was after a summer break that I had the realisation that I didn’t want to be in that line of work anymore and it was about more than just wanting to be back at the beach. I spent January that year buying Lotto tickets and applying for other jobs.
So summer often shines a light on what's out of alignment between our work identity and our real self. Does my job give me meaning and purpose? Are my values aligned to my colleagues' and those of the organisation? Is this how I’d choose to spend my life?
If any of that resonates, take your negative feelings about your return to work as a powerful sign that 2026 needs to be a year of change. You might find you resent your job less once you've quietly made the decision to make moves in another direction. Ask yourself, whether it's refreshing your CV, looking into study options, or applying for other jobs, what needs to happen next?
But if it's important to you to keep your current job, how can you ease back into it and make the return to work less painful?
Seven tips for kicking the back-to-work blues
- Book a holiday. Now I love my job but the first thing I like to do over summer is book a holiday for the year ahead. It means I’ve got a break scheduled and something to look forward to, it’s the light at the end of the tunnel.
- Start gently: The biggest mistake is trying to “make up for lost time” in week one. Try and ease in: block out focus time, avoid over-committing to meetings. Give yourself grace while the brain readjusts to routine.
- Reset your energy before you reset your calendar: Before diving into tasks, take 10–15 minutes to reset your mindset. Review what actually matters this quarter, reflect on personal values and priorities. Choose one or two “non-negotiables” (e.g., leave on time at least twice a week, take proper lunch breaks).
- Reconnect with people before projects: Relationships drive engagement. Spend your first days checking in with teammates. Ask about their break, share stories, rebuild the social fabric. It warms up the workplace climate and boosts motivation.
- Bring a piece of the holidays with you: Carry something small into the work routine that made the break enjoyable; morning walks, slower breakfasts, reading in the evening or a swim on the way home. Continuity reduces the psychological jolt of transitioning.
- Build momentum: Set yourself up to win early. Pick tasks where progress feels quick and meaningful. Small wins create motivation naturally, without forcing it.
- If January is a quiet time for you because everyone else is still at the beach then use it wisely. Use January to create a ‘workload offramp’ for future you - put systems in place that prevent burnout later: Better boundaries, clearer prioritisation, weekly planning rituals, team norms around communication
January isn’t about starting perfectly. It’s about starting intentionally. The first weeks back at work can feel heavy, but they’re also an opportunity to recalibrate how we want the rest of the year to feel.
With compassion, clarity, and small daily habits that support your energy, you can move through the back-to-work blues and set yourself up for a year that works for you.
With a background in HR, Jess Stuart is now a Waiheke-based career coach and the author of several books including: Burnout to Brilliance and I Love Mondays.
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