Workplace Wellbeing: How to step into autumn at work with a spring in your step

Summer is ending, but you can still look on the bright side, even as the evenings shorten, the children return to school, and companies gear up for a busy fourth quarter. It’s key to identify what you enjoy so you can maintain a healthy work-life balance

Mary Collins: Maintain good routines for sleep, exercise, and nutrition.

Next week marks a turning point in the year as workplaces move from the slower pace of summer into a higher gear to prepare for a busy final quarter of the year.

Dr Mary Collins, a workplace psychologist at the RCSI Centre for Positive Health Sciences, says this transition is not welcomed by everyone.

“September can feel like more of a reset than January, because there’s a definite change in rhythm as schools reopen, evenings shorten, and the working world sets its sights on end-of-year deadlines.

“A 2014 University of Pennsylvania study  showed it comes with a ‘fresh start’ effect, with many experiencing renewed motivation to recommit to goals and a sense of opportunity as they return to the routine. But others feel pressure as they approach the busiest quarter of the year. They miss the easy pace of summer.”

The groups more likely to welcome the change in rhythm, from free-flow to structured, include working parents, neurodivergent workers, who, Collins says, “tend to do better in more structured working environments”, and people who rely on work for social connection. “They are often glad to have everyone back at work, rather than lots of people being out on holidays,” she says. “Early career employees also benefit from having a full team around them, so they can learn from others, get feedback from mentors, and grow their careers.”

The push for productivity that many experience in September can result in workers feeling under pressure. Collins cites a 2025 study by the recruitment agency Robert Walters in which 66% of workers in Ireland described their workload as demanding, and 37% said they regularly worked overtime to catch up.

“Feeling apprehensive about knuckling down to work is to be expected in such circumstances,” she says. “Work can demand a lot from people, especially in the last quarter of the year.”

Take an inventory

Whether you are cheering or lamenting the end of summer, chartered work and coaching psychologist Leisha Redmond McGrath has some tips on how to adjust to the change in pace.

Leisha Redmond McGrath: Ease into the autumn routine. Don’t ‘overschedule’.

Start by not to immediately falling back in to the routine you had before summer. “Use this new beginning as an opportunity to reflect, instead,” she says.

Two questions can help you do this. The first is to ask yourself what you enjoyed most about summer. Who did you like spending time with? What activities made you feel good? How can you continue to make time for those relationships and activities through the year?

“You can’t just turn up to work and expect it to feel different,” says Redmond McGrath. “Use this time to get curious about what would help you live the life you want at work and outside of it. You might sign up for a weekly dance class or schedule regular catch-ups with friends. Or maybe you have a chat with your boss to discuss ways of structuring your work, so you have fewer deadlines because you find them stressful. Try to curate a life that allows you to thrive with more of what makes you feel good and less of what doesn’t, within reason, of course.”

The second question is to ask what has changed in your life since this time last year and ask if you can take advantage of those changes.

Redmond McGrath uses working parents as an example.

“Children may now be old enough to take on more household responsibilities, like making their own school lunches. That will take some pressure off. So will sharing some of the running of the house and family with a partner. Or asking neighbours to car pool in driving the kids to school. There are lots of ways we can be creative in adapting to change.”

Collins has her own tips on how to approach the final quarter of the year. “Start with good routines around sleep, exercise, and nutrition — the basics that impact mood and cognitive performance,” she says.

But protect what she calls “daily recovery anchors”. “These are positive micro habits, like going for a lunchtime walk, listening to music, or just sitting and enjoying a nice cup of coffee or appreciating nature,” she says.

“They help you manage stress and resilience and you should prioritise them in the same way you do work meetings, because self-care is not selfish.

“Your summer holiday may have refuelled your tank, but these micro habits keep it topped up.”

If you’re feeling low in motivation, you may have lost sight of your reasons. “So try to reconnect with your ‘why’,” says Collins. “Ask yourself why you do what you do and what brings you joy and gives you purpose in your working life. Make time to identify those things and you’re more likely to feel more energised about work.”

Reconnecting with colleagues can also boost your energy, which is why Collins suggests “checking in with everyone after the summer, re-establishing bonds, and coming up with a plan of action together. It will make you feel more motivated and productive”.

Be realistic

Ensuring a successful transition into the final quarter of the year isn’t only the responsibility of employees. Employers can help employees re-engage.

“I always recommend a re-entry conversation after the holidays to catch up on news and set realistic work priorities for the weeks and months ahead,” says Collins.

It’s a good idea to have a follow-up conversation in mid-November. “Motivation often dips in this period, as the evenings get dark and deadlines start converging, with people aiming to get things done before Christmas,” she says.

“Check in to make sure no one is struggling while there is still time to move deadlines and reallocate resources as needed.”

Redmond McGrath urges employers to be flexible in the coming weeks.

“A lot is happening at this time of year, with children starting creche, or school, and employees, especially women, are likely to be more stretched and stressed as a result,” she says.

“Employers who allow for flex in the system at this time of year will get it back when the employee has more to give.”

This approach requires employees to be honest, and Redmond McGrath stresses that you “have to tell your manager or employer what you’re struggling with, so they can help you”.

Her final tip is to set realistic expectations for yourself in the first week or two back. “Don’t overschedule your diary, because you’ll only put yourself under pressure,” she says. “Give yourself time to find your feet and try to introduce small positive changes, like batch cooking at weekends or laying everyone’s clothes out the night before. Allow downtime for yourself every day, even if it’s only 10 minutes. All of this should help you establish your new working rhythm.”

Top Tips

Fresh start: Set time aside to consider what is working and what isn’t in your life

Moving forward: Make time for friends, activities, and hobbies that boost your mood

Be strategic: Find ways to reduce pressure points, such as assigning household chores to different family members

Get back to basics: Make quality sleep, regular exercise, and healthy eating non-negotiables

Establish recovery routines: Find time for self-care breaks, such as at lunchtime, by listening to a podcast or going for a short walk

Focus on your purpose: Reflect on what brings you meaning and satisfaction at work on days when your motivation is flagging

Make connections: Spending time with colleagues and establishing shared goals can improve your wellbeing and productivity

Don’t rush: It takes time to get back to full speed, so avoid overscheduling and establish a sustainable work routine.

Ask yourself why you do what you do and what brings you joy and gives you purpose in your working life.