Transform your summer vacation into lasting habits

Vacations allow us to recharge and rejuvenate, reducing stress and improving our mental well-being.

Even though we know the importance of spending time at a cabin, lake, or even your backyard, many people still struggle with it. They return refreshed, only to feel a week later that the time off was a distant memory and that they’re ready for another vacation.

What if you experimented during your summer vacation with creating new daily habits and rituals that you could bring back to the workplace to enhance your well-being and productivity all year?

Here are five tips that, if practiced consistently, can be transformative.

 Don’t wake up and smell the coffee

Do you hit snooze a couple of times and then reach for your first cup of coffee?

I’m as big a fan of coffee as there is, but a java-first start to the morning is not the best idea.

Our natural cortisol levels rise first thing in the morning, which is our body’s way of making us feel alert and awake. Caffeine can interfere with these natural body rhythms.

Instead, try reaching for a glass of water first thing to hydrate. I like to have a pint glass with half coconut water, half filtered water, and a pinch of sea salt.

I walk and then have my coffee, usually about 90 minutes after I wake up. It’ll be easier to try this out on vacation when you’re not rushing out the door for an early-morning meeting with your travel mug in your hand.

Move your body! 

For many, a typical workday involves getting up, driving to work, sitting at their desk, and repeating.

The human body evolved to fit the hunter-gatherer lifestyle, which included travelling long distances by foot to find food—hunting, fishing, and foraging.

So, try getting up and moving your body each day, and bonus points if you can get exposure to sunlight, too.

Early morning sunlight helps regulate our circadian rhythms, boosting natural energy levels and improving sleep. Moving regularly comes much easier on vacation—we’re going back and forth to the lake or the beach, on the golf course, playing pickleball, or whatever.

Sitting for hours is common at the office, where we are focused on deadlines. But we’re not built to sit! Try sitting for an hour, getting up and walking, or working standing. Or try a walking meeting with your colleagues.

Make mealtime matter

When you vacation with family or friends, meals are the main event.

It’s not as easy when you’re working, but there’s no reason you shouldn’t sit down for lunch, disconnect from your work, and socialize with your co-workers. Even if you’re working solo, don’t eat in front of your screen while working.

Bring the summertime meal vibe back to the workplace, connect with your colleagues, and find that work-life balance.

 Don’t forget to have fun and challenge yourself

I do something that gives me joy every day. There’s no reason why you shouldn’t seek joy, even on the most stressful work days.

Sure, it’s easier at the lake, but even on a downcast Monday, you can still find that happiness while socializing over lunch or laughing with colleagues.

When we are on vacation, doing something challenging daily is more effortless. The kids challenged you to a turn on the rope swing, or you tried to paddle boarding for the first time.

At work, we hit autopilot and avoid challenging things.

Try challenging yourself every day, whether it’s having that difficult conversation with your boss that you’ve been putting off or putting your hand up for a high-stakes project that you might typically shy away from. This mindset will spur continued personal growth and development.

Unplug, be in the moment

On vacation, we spend less time on screens. This helps us relax, sleep better, and connect more deeply with others.

It is harder to do the same when we’re back at work, but it’s possible. You must consciously be fully present with the people around you, whether at the beach or during your weekly one-on-one meeting with your manager or team member.