11 September 2025

Why your vacation glow fades fast (and simple fixes)

Reading time: 2:48 minutes

Day 5 back in the office. I'm staring at my computer screen, shoulders already tight. The 3 weeks I'd spent in South Africa feel like a distant memory.

Just a week earlier, I was sleeping in, reading novels, going on hikes — without checking my phone every 15 minutes. I felt calm. Present. Human again.

Now? My stress levels were right back where they started.

Old files back on my desk, new files on top. It took a lot to clear my desk for vacation, and it takes a lot to be thrown back in at full speed.

Sound familiar?

This was my reality as a lawyer every time I returned from vacation. I'd fight for those precious weeks off, completely disconnect, and feel amazing. Then, within days, it was like the vacation never happened.

Here's why this happens so fast.

Research shows vacation benefits fade fast — typically within 1–4 weeks of returning to work.[1, 2, 3, 4] Scientists call it the "fade-out effect". Your stress hormones spike back up, old habits kick in, and your nervous system returns to its pre-vacation state.

The problem isn't that you didn't vacation hard enough. It's that you're not recreating the specific things that made vacation restorative in your daily life.

When I look back at what actually made those breaks work, it wasn't just the time off. It was 3 specific things:

Time away from screens: I'd leave my personal phone untouched for hours. Check work emails once every one or two days — instead of every 15 minutes.

Nature and movement: I love to be active on vacation. Skiing, hiking, tennis. Even just walking through a forest for 30 minutes shifted something in my nervous system. The combination of fresh air and (gentle) movement is powerful.

Prioritizing sleep: Finally getting 7+ hours of deep, uninterrupted sleep felt incredible. You realize how restorative proper sleep actually is when you're not cutting it short or stressing about tomorrow's deadlines.

The solution isn't taking more vacations (though that would be nice). It's building micro-versions of these into your regular routine. Charge your battery daily, not only on vacation.

Research shows leisure time relaxation experiences slow down the fade-out effect — at least within the first 2 weeks.[4]

Here's how to recreate your vacation state in small doses:

Phone-free blocks: Start with just 30 minutes daily without your phone. Take a walk, read, or just sit with your coffee. No screens allowed.

Nature walks: Find the nearest park, even if it's tiny. A 15-minute walk among trees activates your parasympathetic nervous system. Movement in nature works whether it's gentle or intense.

Protect your sleep: Treat sleep like the vacation luxury it felt like. Set a bedtime you actually honor. Wind down for sleep. Notice the difference when you prioritize rest like you did on vacation.

Plus, here's the ultimate tool that works anywhere — even at your desk:

Daily breathwork: Conscious breathing tells your body it's safe to relax. Perfect for winding down before sleep or de-stressing during the workday. Try the 4-7-8 technique: breathe in through the nose for 4, hold for 7, exhale through the mouth for 8. Repeat 4 times (or longer if it feels comfortable).

Why does this work? Slow breathing, longer exhales, short breath holds, and deep breathing activate your body's relaxation response. Your shoulders drop. Your mind clears.

The goal isn't to recreate your entire vacation. It's to sprinkle restorative elements that work for you into your regular weeks.

This won't give you the full vacation high, but it can extend that fade-out period and reduce your baseline stress level.

Try this: Pick just one of these micro-vacation habits for this week (or your most powerful micro-vacation habit). Notice how it affects your stress level.

Your future self will thank you for not waiting until next summer to feel human again.

Stay restored,

Jan

📸 Hiking in South Africa, 2017 — feeling truly restored (despite being wary of snakes).

P.S.

The phone-free blocks were the hardest for me to implement — but worth it. If 30 minutes feels impossible, start with 10. Even that small break from constant connectivity helps your nervous system remember what calm feels like.

Know a lawyer who just got back from vacation? Share this to help them stay restored.

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