Transitions, With Intention: Finding Your Way Back to Routine

Transitions can be tough for everyone—whether it’s going back to school, returning to work after a long holiday, or just trying to get back into a routine after things have been more relaxed. The beginning of January is often a mix of excitement and stress. There’s something motivating about a fresh start, but there’s also pressure to suddenly be “on” again after time away.

When routines shift, it can feel like your whole system has to recalibrate. Sleep, movement, eating, and social schedules all change—and then you’re expected to snap back into a structured day. That adjustment period is often where people start to feel overwhelmed, unmotivated, or mentally drained.

Why Transitions Feel So Hard

During breaks or celebrations, routines usually get reshaped into something completely different. You might work out at different times, stay up later, wake up later, or have a totally different class or work schedule. When that changes again, it can feel like you’re starting from scratch.

From my own experience in college, the start of a new semester was always one of the hardest points for me. New classes, new material, and new expectations sometimes made me feel unmotivated and overwhelmed before I even really started. I noticed that when I didn’t stay open-minded, everything felt heavier—like even small tasks were too much.

What helped me most was learning how to plan ahead without putting too much pressure on myself. I realized I didn’t need to have everything figured out—I just needed a basic plan that gave my day some structure.

Setting Yourself Up for Success

One strategy I use is building my schedule around what I already know. If I have my class times, I start there. Then I plug in things like when I can eat, go to the gym, study, or just take a break. Seeing it laid out helps reduce that feeling of “I have so much to do and no idea when I’ll do it.”

If you’re working, the same idea applies. Look at your work hours first, then build the rest of your life around them instead of trying to fit everything in randomly. If you’re setting New Year’s goals, it can really help to make sure they actually fit into your real schedule, not an ideal version of your week.

Simple Tools That Help During Transitions

These are a few things I’ve found helpful when things start to feel overwhelming:

1. The 3-Question Check-In

When my mind feels scattered, I pause and ask:

• What am I thinking right now?

• What am I feeling right now?

• What is one small thing I can do next?

This helps me stop spiraling and focus on something manageable instead of everything at once.

2. The “Next Step” Rule

Instead of planning out an entire day or week, I just focus on the very next step.

For example:

• Open my laptop.

• Write the first sentence.

• Put my shoes on and walk outside.

Once I start, it usually gets easier to keep going.

3. Grounding in the Moment

If I start feeling anxious about what’s coming up, I use a quick grounding exercise:

• Name 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

It sounds simple, but it really helps bring your focus back to what’s actually happening right now.

4. Talking It Out

One of the biggest things that helps is just talking to someone I trust about how I’m feeling. Whether it’s stress, excitement, or uncertainty, saying it out loud usually makes it feel less heavy.

Redefining What “Success” Looks Like

During transitions, I try to remind myself that success doesn’t have to mean doing everything perfectly. Sometimes it just means showing up, doing your best for that day, and giving yourself some credit for adjusting.

Change takes energy. If this season feels harder than you expected, that doesn’t mean you’re failing—it just means you’re human and still finding your rhythm.

Take it one step at a time.

Editor’s Note
This piece was co-written with my son, Devin Lichau, a Junior at Washington State University majoring in Kinesiology with a minor in Psychology. His perspective reflects the lived experience of navigating transitions as a student, while my work at Abeille Mind and Wellness is grounded in helping individuals and families build sustainable tools for mental and emotional wellbeing across every stage of life.

Our hope is that this blend of real-world experience and clinical insight offers both relatability and practical support—whether you’re returning to school, work, or simply finding your footing again in a new season.

— Missy Lichau, LMHC, LPC
Founder, Abeille Mind and Wellness