Post-holiday recovery week
Your body often waits until you get home to crash. This guide treats the first 72 hours – and, if needed, the first week – as part of the trip plan, not an afterthought.
The aim is to land, not slam: to give your nervous system a ramp down instead of a sudden drop.
1. Why the crash comes after, not during, the holiday
During travel and holidays your body is powered by:
- Adrenaline, novelty and social expectations.
- Stretched routines – sleep, meds, food and movement all slightly off.
- “I’ll deal with this later” decisions from your brain.
When you get home, demands shift. That’s when your nervous system finally gets a chance to tell the truth. Pain climbs, exhaustion hits and everything you postponed queues up.
2. Pre-decide your recovery frame
Before you travel, choose a frame like:
“The three days after I get home are part of the trip, not free labour. I will treat them as decompression days.”
Clarify:
- Your non-negotiables (kids, pets, critical work calls, medication routines).
- What can be delayed or simplified (deep cleaning, big projects, social events).
Writing this down somewhere visible helps when the “I should be back to normal by now” voice kicks in.
3. Day 0 (arrival day): land, then pause
On the day you get home, focus on:
3.1 Safety and basics first
- Doors, windows, heating or cooling, basic food and water.
- Set up your meds corner so doses are easy and visible.
- Plug in chargers for devices you rely on for communication or health.
3.2 Bed ready before you collapse
- Make the bed comfortable – pillows, blankets, pyjamas, heat tools where needed.
- Put night-time meds and water within reach.
If you only have a little energy left, spend it on the bed and the meds corner. Future-you will thank you at 2am.
4. Days 1–3: the decompression script
For each of the first three days home, choose:
4.1 One Anchor task
Something that must happen that day, even in a low-key way:
- Essential work or study hour.
- School or care handover.
- Time-sensitive admin (bills, medication refills).
4.2 One Body task
Something kind that moves or soothes your body:
- Gentle walk, stretching or physio routine.
- Warm shower plus heat on key pain zones.
- Simple home-cooked meal with safe foods.
4.3 One Joy or connection task
Something that reminds you you’re more than your to-do list:
- Short call with someone who “gets it”.
- Favourite show, music or hobby for 20–30 minutes.
- Looking through photos in a gentle, non-judgmental way.
Everything else is Optional/Bonus. If you do more, great. If not, the day was still aligned with your plan.
5. Gentle debrief: turning regret into data
Somewhere in the recovery week, do a short debrief with yourself:
- What did my body handle better than I expected?
- What broke me faster than I thought it would?
- Which tiny changes would I make next time (not a fantasy version of me, but the actual one)?
Then translate that into your TBL tools:
- Add a note to your packing list or checklist (for example: “one less outing on day 3”).
- Add “baseline meal worked” or “sleep window too tight before outbound travel”.
This way, the hardest parts of this trip become instructions for future-you instead of a vague sense of failure.
Next steps with Ticked Bucket List
Post-holiday recovery – festive FAQs
What if life demands I go straight back to 100%?
You may not control your external schedule, but you can still quietly reduce “optional performance”: less perfection in housework, simpler meals, fewer extra commitments, and kinder self-talk about what “100%” really is for a post-travel body.
How do I communicate my need for recovery time?
Try: “Travel is worth it for me, but my body pays afterwards. I’m planning a softer landing for a few days so I don’t end up completely wiped out. Here’s what I can realistically offer this week.”
What if I feel guilty resting after a trip?
Guilt often shows up when your rest is visible and your effort on the trip is invisible to others. It can help to remind yourself that travel with pain is work for your body, and recovery is part of that work, not a luxury.
How can I tell if I need medical review after a trip?
If new or red-flag symptoms appear – such as chest pain, severe breathlessness, new weakness, confusion, high fever or signs of blood clots – seek medical advice promptly. A planned recovery week does not replace urgent care when it is needed.