5 Steps to Avoid the Summer Crash
As a health coach, I often come across a problem I call the summer crash.
You know, when you work your butt off to get to a break, but when it arrives you can’t move from the couch? It’s that.
The summer crash is a problem for two reasons:
It steals your energy and joy right now.
It’s common after a crash for guilt and lethargy to set in, which can lead to overworking when the new school year starts (“let’s hit the ground running!” “put the pedal to the metal!”).
As someone who does not want this burnout cycle to continue for you, I have some recommendations to help you restore your energy faster and minimize the effects of a summer crash.
5 Steps to Avoid the Summer Crash
1 Rest mindfully (ideally without screens) every day
For burnout recovery and prevention, I recommend limiting screen time. Instead, choose a restorative activity that speaks to you such as reading, journaling, napping, cloud gazing, sitting with a friend, playing with a pet, meandering, making art, meditating, etc. You’d be amazed what moments of stillness and quiet can do for your nervous system.
2 Keep consistent meal times, even during the summer
One of the best ways to support our nervous system is by eating consistent, balanced meals. Summer is a time where a lack of routine can make eating habits a bit wonky. I recommend keeping the structure of breakfast, lunch and dinner, and prioritizing a healthy balance of protein, healthy fats, carbohydrates and color on your plate.
3 Keep a bedtime routine, even during the summer
Maintaining a healthy circadian rhythm is just as important during the summer as during the school year. Set an alarm at night to remind yourself it’s time to wind down. Your bedtime can be different from the school year, but stay as consistent as possible. Here are some req’s of what you might include in your bedtime routine.
4 Keep a morning routine, even during the summer
It doesn’t need to be the same as during the school year, but having a consistent time that you are up, and having consistent things you do in the morning to center you for the day is an essential practice for long-term burnout prevention.
5 Play every day
Adults need play to thrive, and it can be anything you do for the joy of the activity itself (ie it does not have to be productive in any way). Choose a summer project that brings you joy, hang out regularly with people who make you laugh, or choose a new hobby that fills you with glee (for me right now, it’s weekly pickleball).
Let us know in the comments - What do you include in your summer to feel rested and restored for the school year ahead?
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