How to find real downtime this summer — and return refreshed for September

Summer is frequently billed as a period for relaxation. However, the truth is, many of us find ourselves at the end of August feeling even more depleted than we did at the beginning. Balancing work, childcare, DIY projects, and constant connectivity often leaves us with minimal time to truly slow down and recharge.

We might escape physically, but rarely mentally. Our inboxes still ping, social media keeps pulling us in, and before we know it, September arrives, and we haven’t truly paused.

But it doesn’t have to be that way.

In this post, I want to explore how we can carve out genuine, restorative downtime this summer — the kind that refuels our minds, bodies, and spirits — so that we can return to work and life in September feeling clear-headed, energised and ready.

Why downtime matters more than ever before

We live in a world that celebrates productivity and availability. Being “on” all the time has become asynchronous with success. But tit can come at a steep cost for you (and the ones you love).

Burnout is a complex issue that goes beyond just working long hours; it stems from a lack of recovery and rejuvenation form the demands of our work. In demanding work environments, many individuals find themselves trapped in a cycle of stress and fatigue, often overlooking the need for restorative breaks. The summer season offers a valuable opportunity to step back and recover, but this requires a conscious approach to how we spend our time.

During the summer, with longer days and pleasant weather, we can disconnect from work and engage in activities that promote relaxation and well-being. This might include outdoor activities, pursuing hobbies, or simply resting. However, without a deliberate recovery strategy, even a perfect summer can be clouded by workplace stress. Intentional summer plans can foster a restorative experience that replenishes our mental and emotional reserves.

Taking breaks allows our brains to enter the default mode network (DMN), a state that supports deep cognitive processes. In this state, we can process thoughts, reflect on experiences, and heal from chronic stress. These moments of mental reprieve enable essential functions like memory consolidation, emotional regulation, and creative thinking. This is not just a luxury; it’s vital for our overall health.

Incorporating intentional rest into our routines, especially in summer, can yield significant benefits. Mindful activities such as meditation, yoga, or hiking in nature can enhance our connection to the DMN. By prioritising recovery, we can emerge from summer refreshed and with renewed clarity, ready to face future challenges with resilience.

Signs you might need proper downtime

You don’t need to be at breaking point to need a break. But here are a few clues you might benefit from a more intentional pause this summer:

• You find it hard to focus, even on things you care about.

• You reach for your phone without even thinking about it.

• You’ve forgotten what feeling well-rested actually feels like.

• You dread September because it feels like more pressure, more noise.

If any of this resonates, here are some gentle, practical ways to recharge this summer — even if you’re not getting away.

1. Redefine what rest looks like

Too often we associate rest with inactivity — lying on a beach or bingeing a series. And while that has its place, rest also comes in other forms:

• Creative rest: reading, painting, cooking, or pottering in the garden without a deadline.

• Social rest: spending time with people who nourish you, not drain you.

• Digital rest: stepping away from screens to reconnect with the physical world.

• Nature rest: getting outdoors, even for short bursts — a walk in forests can do wonders.

Ask yourself: What kind of rest am I craving this summer?

Then see if you can carve out space for that kind of rest — not just what looks relaxing on Instagram.

2. Create tech boundaries (even soft ones)

One of the biggest blocks to true rest is our relationship with technology. The average person taps, swipes or clicks their phone more than 2,000 times a day. And we often don’t realise just how much cognitive residue it leaves behind.

This summer, try creating some soft tech boundaries — ones that feel doable and not punitive:

• Delay re-entry: Don’t check your phone first thing. Give yourself 30–60 minutes of quiet in the morning.

• Pick a day (or block of hours) to go phone-free: Even just one tech-free evening a week can reset your brain.

• Delete apps temporarily: Consider removing social media apps while you’re on holiday. You can reinstall them later — but just giving yourself space might be eye-opening.

The point isn’t to be puritanical — it’s to make space for presence. Tech has its place. But so does absence.

3. Do less, more deeply

We often overpack our holidays — sightseeing, day trips, projects. And while activity can be energising, it can also be exhausting if there’s no breathing space.

This summer, consider this question: What would it look like to do less — but more deeply?

Maybe it means:

• Spending an entire afternoon on one long, meandering walk with no agenda.

• Reading a whole novel instead of five articles.

• Having one proper conversation rather than a dozen scattered WhatsApp threads.

Letting go of quantity creates space for quality — and often, that’s where restoration lives.

4. Make room for solitude

If your life is full of meetings, responsibilities, and noise (even joyful noise — like family!), then chances are you’re craving a bit of quiet.

Solitude isn’t loneliness — it’s the spaciousness we often need to hear ourselves again.

Even 10 minutes of silence outside with a cup of tea, or 20 minutes journaling on your own, can make a real difference.

Try asking yourself:

• What do I need right now?

• What am I grateful for today?

• What do I want more of — or less of — come September?

You don’t need big revelations. You just need to tune back in. Recently, my wife and I visited friends in the countryside, and I went for a solo run down country lanes, which culminated in me finding a bench overlooking the picturesque village church to sit and simply be with my myself an my thoughts. While I sat for less than 10-minutes, I felt a real sense of rejuvenation and reconnection with myself.

5. Let your nervous system reset

The constant input of modern life means many of us are stuck in low-level fight-or-flight. Restorative downtime helps bring the body back into a parasympathetic (rest-and-digest) state.

Things that help:

• Being in nature (especially near water or under trees)

• Slow breathing or mindfulness

• Long, distraction-free meals with people you love

• Movement that isn’t performance-based — like walking, yoga, or dancing barefoot with your toddler (one of my personal favourites)

It’s about feeling safe, grounded, and unhurried again — even for an hour.

6. Give yourself permission not to optimise

Lastly, and perhaps most importantly, give yourself permission to not make your downtime productive.

You don’t have to come back in September with a new strategy, a sorted inbox, or a six-pack.

You’re allowed to just be.

In fact, that’s often when our most creative ideas surface — when we stop trying to squeeze value out of every minute. Oliver Burkeman's 4,000 weeks, could be a helpful reminder to stop trying to cram as much as possible into every hour of the day, and recognise that while we may have a finite number of weeks to live our life, we have a choice as to how we spend them - rest and rejuvenation have a vital role to play if we truly want to enjoy our weeks on this earth.

Final thoughts

You don’t need a 3-week escape or a silent retreat to recharge this summer. What you need — most likely — is space. Space to breathe, to disconnect, to remember who you are when the noise dies down.

The world will still be there in September.

But imagine how different it might feel if you show up feeling truly refreshed — clearer, calmer, and more connected to what matters.

Wishing you a summer of rest, renewal, and just enough stillness to hear yourself again.