Returning to work after a summer break can be a challenging transition for anyone, but for neurodivergent employees, it can feel particularly overwhelming. The sudden shift from the freedom of holiday relaxation to the structure and demands of the workplace can bring about sensory overload, stress, and anxiety. This adjustment period is crucial to avoid burnout and ensure a smooth return to productivity.
Here’s a guide to help employees ease back into their work routine, including a checklist to prioritise self-care and manage the transition effectively.
Easing back into routine
After a period of time off, it’s natural to feel a bit rusty or disoriented. To make the transition smoother, consider easing back into a routine a few days before returning to work.
- Sleep schedule: gradually adjust your sleep and wake times to align with your work routine, as this will help with resetting your body clock.
- Prepare your workspace: whether it is organising your home desk or ensuring that all our work equipment is packed and ready to bring to the office, this will help reduce stress on the day.
Prioritising self-care checklist
Returning to work often means a flood of emails, meetings, and urgent tasks. It’s easy to get caught up and neglect your basic needs, leading to burnout. Particularly for individuals with ADHD who tend to hyperfocus which can lead to losing time and neglecting cues. Or for autistic individuals who often encounter challenges in regulating their thirst due to sensory sensitivities. Below is a simple checklist, to help individuals stay on track:
Daily self-care workplace checklist:
- Eating: set reminders for breakfast, lunch, and snacks. Keep healthy, easy-to-grab options on hand to avoid skipping meals.
- Stay hydrated: keep a water bottle at your desk and set reminders to drink water throughout the day. Dehydration can increase fatigue and impact concentration.
- Take breaks: use time management strategies such as the Pomodoro technique to schedule short breaks throughout your day. Even a 5-minute walk, stretch, or moment to breathe deeply can help reset your focus and reduce stress.
- Use the bathroom: it sounds basic, but it’s easy to forget! Set reminders or tie bathroom breaks to certain tasks (e.g., after finishing a meeting).
- Organise tasks: break down large tasks into smaller, manageable steps. Use visual aids like checklists or calendars to help keep track of what needs to be done and reduce anxiety about forgetting tasks.
Summary
Returning to work after a summer holiday is a transition, not a sprint. By preparing in advance, and prioritising self-care, neurodivergent employees can ease back into their routines without overwhelming themselves. Remember, it’s about finding a pace that works for you and recognising that your well-being always comes first.
