How to Quickly Relax When You’ve Been Working Hard and Finally Have a Summer Break

You’ve been running at full speed for months — deadlines, meetings, family commitments, and maybe a few too many late nights staring at your inbox. Then suddenly… it’s your summer break. The calendar opens up, the sun’s out, and you should be relaxing.

But here’s the thing: your brain and body might not get the memo straight away. Switching from “go” mode to “rest” mode isn’t always instant — especially if your dopamine balance has been running on fumes from constant stress.

Why dopamine matters here:
Dopamine is often thought of as the “motivation” chemical, but it also plays a big role in how well we transition from effort to enjoyment. When we’re in balance, good dopamine helps us feel pleasure, curiosity, and reward — the perfect recipe for really soaking up a summer break.

So, here’s how to shift gears quickly, replenish healthy dopamine, and get the most out of your well-earned time off.

1. Signal to Your Body That Work is Done

Your nervous system thrives on cues. Simple physical actions — like shutting your laptop, clearing your desk, or even taking a long shower — tell your body, and your brain, ‘we’re done now.’ That small sense of closure creates a dopamine hit that rewards the act of stopping, making it easier to truly rest.

2. Step Outside, Barefoot if You Can

Grounding yourself on grass, sand, or warm pavement not only calms the nervous system — it also boosts mood-boosting brain chemistry. Sunlight triggers dopamine release in the brain, while fresh air and movement give your mind a sensory refresh.

3. Breathe Like You Mean It

When we’ve been in “go mode” for too long, our breathing becomes shallow and quick, which can keep us in a low-grade stress state. Deep belly breaths — in for 4, hold for 2, out for 6 — help reset your dopamine system by calming overactive stress pathways.

4. Move — But Gently

Gentle, enjoyable movement (like walking, swimming, or stretching in the sun) can spark dopamine without the stress of high-intensity exercise. It’s a natural reward loop — you move, your body releases dopamine, you feel good, so you want to do it again.

5. Do One “Summer Thing” Immediately

Don’t wait until day three of your break to feel like you’re on holiday. Eat the ice cream, read in the garden, take that spontaneous dip in the sea. Novel, pleasurable activities give you a healthy dopamine lift — and help your brain quickly shift into “rest and enjoy” mode.

6. Put Your Phone on a Mini Break Too

Constant scrolling floods your brain with quick dopamine spikes that fade fast, leaving you restless. A few hours phone-free lets your dopamine levels stabilise, making real-life pleasures more rewarding.

The takeaway?
Good dopamine isn’t just about motivation — it’s the chemical that helps you savour life. By creating small, healthy dopamine boosts through pleasure, novelty, and sensory experiences, you can teach your brain that it’s safe (and deeply rewarding) to slow down.

Whether your summer break is a week or a month, give yourself permission to stop, breathe, and let your body and brain truly reset.

Here’s to an easy, breezy, sun-soaked summer — with just the right amount of good dopamine. 🌿☀️

Lizzie x