The Art of Returning from Vacation: A BCBA's Guide to Re-entry

Hello everyone!

I've just returned from a much-needed vacation, and as I sit here staring at my inbox, my DMs, my calendar, notes, etc., I wanted to share some thoughts on a topic that is not discussed enough: the post-vacation transition.

The Vacation Paradox

We all know vacations are essential for our mental health, preventing burnout, and maintaining our effectiveness as behavior analysts. The research is clear—regular breaks improve our cognitive function, creativity, and overall well-being. As BCBAs who spend our days supporting others, this self-care isn't optional; it's necessary.

But let's be honest: coming back can really suck.

The excessive number of emails, when at least half were not necessary for you to be included in. The schedule packed with make-up sessions. The parents and clients who (understandably) missed you. The administrative tasks that piled up.

The Buffer Strategy: Why You Need Recovery Days

One of the most valuable lessons I've learned is to build buffer days between your vacation and your return to work. Here's why:

1. Physiological Readjustment

If you've traveled across time zones, your body needs time to readjust. As behavior analysts, we understand that our biological systems operate on schedules and reinforcement histories. Jet lag is real, and expecting peak performance while your circadian rhythm is still on "beach time" is setting yourself up for failure. Me...schedule at least 2, one for rest and reflection, and 1 for preparation (see below).

2. Cognitive Processing

Vacations give us new experiences and perspectives. Buffer days allow us to process these experiences and integrate any insights before diving back into work demands. This mental organization time actually improves your effectiveness when you do return.

• Journaling - what were some awesome things from your vacay, what would you repeat, what would you never do again?

• Photo Dump - share the awesomeness with your IG fam!

3. Practical Preparation

Those buffer days give you time to:

• Unpack (both literally and metaphorically)- hello, piles of laundry

• Grocery shop - because an empty fridge + a full workday = hitting up that drive-thru - (I feel like I have enough eating out while on vacation that I'm ready for some home cooked meals and needing my fiber!)

• Quick review your calendar and prepare for upcoming sessions - I need to know what time I'm scheduled to be "on" for my day first back and what tasks I have schedule

Evidence-Based Strategies for Smoother Re-entry

Beyond buffer days, here are some approaches that have worked for me and other BCBAs in our community:

Before Vacation (I have a resource for this):

• Set clear expectations with clients/families about your return timeline

• Create detailed session notes and transition plans for covering BCBAs

• Set up an email auto-responder that includes your exact return date plus one day

• Identify 3-5 priority tasks for your return and schedule them in your calendar

During Buffer Days:

• Gradually shift your sleep schedule back to work hours

• Block 15-30-minute chunks to process emails rather than constantly checking

• Use behavior analytic principles on yourself: reward small accomplishments in returning to routine - My sofa and Netflix for me!!

First Week Back:

• Schedule shorter sessions if possible - TBH, my first day back is always as light as I can make it with a later start time

• Build in 15-minute breaks between appointments for unexpected issues

• Practice self-compassion when you feel behind or overwhelmed

• Use visual schedules and organizational systems (we recommend them to clients for a reason!) - hint - Mindful Action Plan (MAP)

The Cognitive Reframing Technique

One strategy I've found especially helpful comes from our own toolbox as behavior analysts: cognitive reframing. Instead of thinking, "I have to catch up," which creates a deficit perspective, try: "I'm strategically re-engaging with my practice." This isn't just semantics—it changes how we approach tasks and our emotional response.

Community Insights

I asked several experienced BCBAs for their return strategies, and these gems emerged:

• "I always bring a small vacation souvenir for my desk. When I feel overwhelmed, it reminds me that rest is part of the work cycle, not separate from it." - Dr. Jamie L.

• "Block your calendar for the first morning back. Use that time to organize, not to immediately jump into sessions." - Michael T., BCBA-D

• "Take the time to personally check in with each team member before diving into cases. The relational maintenance matters as much as the task catch-up." - Sandra K., BCBA

• "Apply the premack principle to yourself: First tackle one challenging task, then reward yourself with an easier, more preferred task." - Dr. Aisha M.

ACT Strategies for Post-Vacation Transitions

As many of you know, I'm a strong advocate for Acceptance and Commitment Therapy (ACT) principles in managing professional challenges. Here are some ACT-based approaches that can be particularly helpful when transitioning back to work:

1. Mindful Presence

Rather than getting swept up in the "back-to-work hurricane," practice being fully present with each task. When checking emails, just check emails. When reviewing a client's program, just review the program. This mindfulness reduces the overwhelm that comes from mentally juggling multiple tasks simultaneously.

2. Defusion from Unhelpful Thoughts

Notice thoughts like "I'll never catch up" or "This is too overwhelming" without buying into them. Try prefacing these thoughts with my ultimate favorite defusion technique --- "I notice that I'm having the thought that..." to create some distance and perspective.

3. Accept the Discomfort

The initial discomfort of returning to work is normal and temporary. Yes, it freaking sucks. I can't tell you how many times I told my husband, "Imagine if we were millionaires...we wouldn't have to go back," sigh. Practice willingness to experience this discomfort while taking valued action, rather than engaging in avoidance behaviors that ultimately make the transition harder.

4. Connect with Your Values

Remind yourself why you became a BCBA and what you value about your work. This values-connection can transform "I have to catch up on paperwork" to "I'm documenting progress to support my clients' development."

5. Committed Action

Set small, manageable commitments for your return that align with your professional values. Success builds upon success, creating momentum as you re-engage with your practice.

How FAVE Health and Wellness Can Support Your Professional Journey

If you find yourself consistently struggling with work transitions or feeling signs of burnout, you don't have to navigate these challenges alone. As many of you know, my passion for supporting fellow BCBAs led me to create FAVE Health and Wellness, ABA for the BCBA.

1:1 Coaching Services

My personalized coaching provides:

• Pinpoint what your struggles are and find the root of those struggles.

• Develop tools, strategies and systems for organizing, planning, and prioritizing daily tasks to reduce feelings of overwhelm, stress, and chaos so you can feel more efficient each day and have time to focus on your personal needs.

• Identify your boundaries and limits so you can stop feeling guilty and begin to feel a sense of calm, clarity, relief - protect YOUR time.

• Discover what is important to you, make time for those things so you can focus on your identity outside of work and start prioritizing your personal life.

Beating BCBA Burnout CEU Course

For those seeking both professional development and personal wellbeing support, my CEU course offers:

• 9 CEUs while learning evidence-based burnout prevention strategies

• Community support from fellow BCBAs experiencing similar challenges

• Concrete tools for implementing boundaries and sustainable practices

• Learn to apply ACT principles specifically to you, work and your personal life

The next course begins mid to late July..

Remember: Just as we teach our clients that skill development requires ongoing support and practice, the same applies to our own professional wellbeing. Investing in yourself isn't selfish—it's what makes sustainable practice possible.

Ask Yourself...

• How would it feel to have a less stressful and more smooth transition back to work?

• Say your current post-vacation transition strategy is at a 5 (on a scale of 1-10), what would it feel like to have it at a 7?

• What if you had systems in place before vacation that your "future self" would appreciate when returning to work?

• What would it feel like if you could promote more supportive self-talk?

• What's the smallest change you could implement that would make the biggest difference in your post-vacation experience?

I'd love to hear your reflections and additional strategies for post-vacation transitions! Drop them in the comments below or shoot me an email.

Here's to finding the balance between meaningful work and necessary rest,

Danae