The first weeks of the new year always bring unique challenges, but 2025 seems to be testing us in new ways. Speaking with clients this week, I’ve noticed a recurring theme: this transition feels harder than previous years. It’s not just the typical post-holiday adjustment—it’s amplified by a perfect storm of circumstances.

The longer break, compounded by a mid-week holiday, has left many feeling like they’ve been out of their routines for an eternity. Add in the staggered return of coworkers, wildfires dominating the news cycle, and unresolved workplace dynamics from last year, and it’s no wonder many of us feel unmoored.

Transitions are always hard, but this year, they’ve left people questioning their capacity to focus, connect, and move forward. It’s tempting to dive headfirst into work, but this can ultimately lead to burnout. In this article, I’ll explore why this happens, how you can reframe your mindset to give yourself some grace, and practical steps to help you ease back into your routine—and how your leaders can help their teams do the same.

Why Transitions Feel Hard: A Brain-Based Perspective

Transitioning back to work after a long break isn’t just mentally taxing—it’s a biological challenge. Studies show that as we acquire new neurons (a process called neurogenesis), which can occur roughly every seven days, we can develop habits and learn new patterns but this process takes time and repetition. While our brains are highly adaptable, they are also sensitive to interruptions, which can make re-establishing a routine, like returning to work after a long break, can feel more challenging initially.

Key Insight: Repetition strengthens these pathways, making tasks feel more automatic over time. This means sticking with a routine, even when it feels awkward at first, helps the brain rewire and make transitions smoother.

Mindfulness and the Stress-Response System 

Distractions, both internal and external, can derail even the best plans. Strengthening your resilience is key to staying centered. Mindfulness practices like reflection, gratitude, or even a short walk in nature can help ground you in the present.

Research shows that mindfulness reduces the brain’s stress-response activation. For example, just 10 minutes of mindfulness daily can improve cognitive flexibility, a crucial skill during transitions and it can reduce the brain’s stress-response activation. When transitioning into a new routine, engaging in short mindfulness exercises helps lower cortisol levels and enhances focus.  A study from the National Center for Complementary and Integrative Health highlights that even 10 minutes of daily mindfulness can improve cognitive flexibility.

For Leaders: Encourage your team to incorporate mindfulness into their day by modeling it yourself. For example, start meetings with a brief moment of silence or a reflection on wins and learnings from last year.

Boundaries Build Momentum

Boundaries provide clarity and focus, especially after time off when routines feel distant. Clear, consistent boundaries act as guardrails, helping you prioritize effectively, reduce reactive responses, and take a more proactive approach to your day-to-day activities. Without boundaries, even high levels of commitment can lead to burnout or stalled progress.

For Leaders: Set the tone by clearly communicating priorities and encouraging your team to do the same. Reinforce the importance of time for strategic thinking and rest.

Want a cheat sheet for setting boundaries? Start by identifying your core values. Values act as a quick reference point for what’s most important, ensuring your choices align with your principles. This alignment simplifies decision-making and fosters a deeper sense of fulfillment in your work and life.

Mind the Multi Tasking Trap 

Multitasking often feels like a productivity boost, but it’s actually a significant drain on mental energy. Task switching—the constant back-and-forth between activities—forces the brain to disengage from one task and reorient to another, which is why handling unfinished work or distractions feels chaotic.

Research Finding: Studies suggest task switching can reduce productivity by up to 40%. Simplifying tasks and focusing on one thing at a time helps minimize cognitive load and makes transitions smoother.

For Leaders: Help your team focus by minimizing unnecessary meetings and creating space for deep work. Encourage them to use techniques like time blocking to stay on track.

Coaching Tip: Use a Pomodoro timer: focus on one task for 25 minutes, take a short break, and repeat. This strategy builds momentum while reducing mental fatigue.

How to Manage the Transition 

1. Give Yourself Grace
   Transitions pull us out of familiar patterns and into new ones, requiring mental and emotional energy. Remember, a smooth transition is not a race but a process. Setting realistic expectations can ease the pressure.

For Leaders: Extend grace to your team by recognizing the challenges they may face. Start by checking in on how they’re doing personally and professionally.
Coaching Tip: Focus on one or two key tasks daily to help your brain rewire gradually. This reduces cognitive overload and builds momentum.

2. Create a Daily Framework
   Re-establish structure to regain a sense of control. Use tools like a daily planning page to prioritize tasks and reflect on progress.

For Leaders: Share frameworks like daily planning tools or reflective practices with your team to help them feel more organized and empowered.
Key Insight: Simplifying tasks into manageable chunks helps minimize task-switching and reduces decision fatigue.

3. Acknowledge Workplace Dynamics
   Remember, you’re not the only one transitioning back. Unresolved tensions or unfinished projects may resurface. Approach these challenges with empathy and open communication.

For Leaders: Facilitate open conversations about team goals and priorities for the year. Acknowledge any lingering issues from the previous year and create a plan to address them collaboratively.

Final Thoughts

Transitions may feel messy, but they also present opportunities to reset and refocus. By approaching the new year with intention, you can navigate distractions with grace and turn this period into a foundation for growth. Remember, the journey begins with small, intentional steps—one thoughtful decision at a time.

Ready to make this your smoothest transition yet?

Download my free Bounceback Guide for actionable tips and practical exercises to help you regain focus and build a routine that works for you.