We’ve all been there.
You return from an exciting vacation - days filled with adventure, laughter, and that intoxicating surge of joy.
But as you ease back into your daily routine, a strange emptiness settles in. The vibrant colors of your getaway fade into the grayscale of everyday life.
And the truth is, it doesn’t even have to be a grand vacation. A weekend away, a short break, or just a few days off can leave you feeling the same way.
Honestly, I was frustrated by this. So, I dug into the science behind it and, of course, I had to share my findings with you all.
During periods of heightened excitement, like vacations, our brains are flooded with dopamine - the neurotransmitter responsible for pleasure and reward.
This surge makes us feel unstoppable. On top of the world.
But as Dr. Andrew Huberman, a neuroscientist at Stanford University, points out, “Huge increases in dopamine lead to severe drops in baseline dopamine.”
In simpler terms? The higher the high, the harder the fall.
And as funny as it sounds, the solution isn’t to hold back during our holidays. We should have all the fun, all the laughs, and all the love.
But…
When we return, that sharp decline hits. Hard. Motivation slips away, sadness creeps in, and even the things we once enjoyed feel dull.
This isn’t just in your head - it’s a biochemical reality.
As the Oxford Science blog puts it, “Even the most regulated brain cannot avoid the gloomy effects that a major change in dopamine levels can cause.”
When the constant stimuli of a vacation disappear, our dopamine levels crash, leading to the post-vacation blues (yes, that is a thing).
So, if you’ve ever felt like you’re spiraling after a break, know this: no matter how mentally resilient or self-reliant we consider ourselves, we’re not immune.
You’re not alone.
But here’s the real question - how do we soften the blow? How do we return without feeling like we’ve lost something?
The key lies in understanding the science behind these shifts and using that knowledge to our advantage.
As Dr. Huberman emphasizes, “Engaging with dopamine-releasing activities in a healthy way is crucial.”
It’s not about avoiding the highs; it’s about managing them so that the lows don’t knock us off our feet.
So, what can we actually do?
Most of us approach vacations as an escape - a temporary shutdown from the daily grind, where we can forget our responsibilities for a while.
And while that’s natural, viewing breaks solely as an escape can make the return feel even harsher.
Instead, what if we shifted our mindset? What if we saw our time away as a chance to refuel rather than run away? A moment to gain clarity on our lives, rather than just hitting pause.
The transition back doesn’t have to feel like a crash landing.
Here's what I have found.
Giving yourself some buffer time before diving back into work or responsibilities can make all the difference.
I know - it’s not always possible.
But even just considering it as an option shifts your mindset. Sometimes, that extra day to unpack, breathe, and reflect can make your return feel less abrupt.
Reflection is key. Taking time to talk about your experiences, revisiting the highlights, and sitting with the memories helps. Not to “forget” them, but to process them. To remember them without always wanting them.
It’s like leaving them on a shelf - not hidden away, but not haunting you either. You’ll always cherish those moments, but they won’t weigh you down as you move forward.
And while you’re reflecting, get organized.
Make a to-do list for your first days back.
Trust me on this one.
A clear roadmap helps you manage your workload without feeling overwhelmed.
It keeps you grounded, and honestly, it tricks your brain a little.
Even if your tasks don’t bring the same dopamine rush as a beach sunset, the simple act of checking them off gives you a sense of progress. And progress, no matter how small, fuels motivation.
But it’s not just about moving forward - it’s about bringing something back with you. Incorporate a piece of your getaway into your daily life.
Maybe it’s a morning routine you loved, a mindset shift, or even a conversation that stuck with you.
Whatever it is, let it stay with you. It makes the break feel more meaningful and integrated into your everyday world.
And don’t forget to look ahead. Set new goals. Plan your next adventure, even if it’s something small.
Having something to look forward to keeps your dopamine levels more stable and makes the return feel less like an end and more like a new beginning.
Now, let’s layer in some strategies that can help keep you balanced as you navigate that post-break transition. These will not only help stabilize your dopamine levels but also keep your motivation and energy high.
Dr. Huberman suggests incorporating small, manageable rewards throughout your day.
Instead of waiting for big achievements, celebrate little wins along the way.
When you complete a task, take a moment to acknowledge it - whether it’s a short break, a treat, or a moment to yourself.
These micro-rewards keep dopamine levels in check and prevent the crash from feeling so severe.
Cold exposure is a great way to reset your system after a vacation.
Whether it’s a cold shower or a quick plunge in cold water, the sudden temperature shock has been shown to release dopamine and endorphins, giving you a natural boost of energy and focus.
It’s like hitting a "reset" button for your brain.
Exercise is another fantastic way to balance your dopamine levels.
Regular movement - whether it’s a walk, a run, or a yoga session - can help combat that post-vacation fatigue.
Exercise releases endorphins, which will help lift your mood and energy levels.
Plus, it’s a great way to stay connected to the physical vitality you felt on your trip.
At the end of the day, it’s not about avoiding the highs that make life so damn exhilarating.
It’s about managing them so that coming back doesn’t feel like falling.
With the right tools, the right mindset, and a little bit of intention, we can savor our adventures and keep that spark alive long after we’ve unpacked our bags.
So, next time you come back from a break - whether it’s two weeks in paradise or two days off the grid - remember - the magic doesn’t have to end.
You just have to bring a little bit of it with you.
Wherever you sail, hope you get back. On that note... You'll find a song in the playlist.
All the love, Niklāvs
