Back at the Desk, Back in Flow: Navigating the Return to Office Transition

Returning to the office in a post-COVID world—whether full-time or in a hybrid model—can be a daunting experience. After years of remote work becoming the norm, many of us may feel a sense of disarray or resistance as we adjust to a new routine and environment. It’s essential to remember that these feelings are normal, and you’re not alone in this experience. Understanding the underlying reasons for this resistance can help us create actionable steps to ease the transition.

March 2025, Andrew Brawner, ADHD Coach @ Agave Health

The Challenges of Going Back to the Office

Returning to the office or a new workspace comes with a multitude of emotional and cognitive challenges that can leave us feeling overwhelmed. Some of the key contributors to this transition include:

• Decision Fatigue: The mental exhaustion from having to make a large number of decisions daily can be draining.

  
  

• Fear of the Unknown: Entering a new routine or environment can trigger anxiety, especially when there are new rules, expectations, or uncertainties.

  
  

• Clothing and Appearance: Adjusting to new dress codes or feeling a loss of personal style can impact self-esteem and confidence.

  
  

• Cognitive Load: The mental energy required to adapt to new routines or environments can lead to burnout if not managed well.

  
  

• Stress Response: Returning to work can trigger stress responses that affect both our physical and emotional wellbeing.

  
  

• Social and Emotional Factors: Reintegration into social environments can stir up feelings of discomfort or anxiety, particularly for those who have spent an extended period working remotely.

Tools and Strategies to Help the Transition

While the challenges are real, there are several tools and strategies that can help ease the shift back to the office.

• Personalize Your Office Workspace

  One of the key challenges when returning to the office is managing the balance between traction and distraction. Creating a workspace that feels both comfortable and organized can help you stay focused and ease the transition back to in-person work. You can enhance your office setup with:

  • Items that Create Comfort: Surround yourself with familiar objects from home, like plants, digital pictures, or a favorite coffee mug, to create a sense of familiarity.

  • Websites and Tools: Consider using platforms like Displate, which allows you to decorate your workspace with art that can uplift your mood and enhance creativity.

  
  

• "Bag It and Snag It": Ease Transportation

  When transitioning back to an office, one of the simplest but most effective tools is having a well-organized bag or briefcase. This helps minimize the cognitive load required to remember everything you need. Ensure your bag has compartments for all your essentials, making your daily commute more efficient and stress-free.

  
  

• Daily Adjustment Goals

  Set small, daily goals that help you adjust gradually to your new routine. It’s easy to become overwhelmed if you expect too much from yourself in the first few days or weeks. Goals can include setting specific times for breaks, getting organized, or preparing meals ahead of time.

  
  

• Walk, Breathe, Breaks

  Don’t forget to take care of yourself physically and mentally during this transition. Make a habit of taking short breaks, walking outside, or even practicing deep-breathing exercises. These moments of mindfulness and physical activity can significantly reduce stress and improve focus.

  
  

• Know Yourself: Sensory Awareness

  Different environments affect us differently. Some people thrive in busy spaces, while others may feel overwhelmed by noise or crowded settings. Pay attention to how your senses react to your environment and make adjustments where necessary—whether it’s using noise-canceling headphones or incorporating soothing scents and lighting into your workspace.

Mindset Shifts for a Smoother Transition

Transitioning back to the office isn't just about external tools and strategies; your mindset plays a pivotal role in making the adjustment smoother. Here are a few mindset shifts that can help:

• What Can I Control?

  In times of transition, it’s important to focus on what you can control. The uncertainties may feel overwhelming, but by focusing on small, actionable aspects—like setting a positive morning routine or controlling your workspace—you can regain a sense of autonomy.

  
  

• Stay Curious and Experiment

  Embrace this transition as an opportunity to experiment. Be curious about how you can structure your day, how to balance home life and work life, and what tools work best for you. Experimentation allows you to take ownership of your experience, making it feel less like a forced return to work and more like an intentional change.

  
  

• Expectations vs. Reality

  The reality of returning to the office may not match your expectations, and that’s okay. Some days will feel easier than others, and there will be times when things don’t go as planned. Practice patience and grace with yourself, recognizing that the transition is a process, not a destination.

  
  

• Grace and Patience

  Above all, be kind to yourself during this period. Give yourself grace as you navigate the ups and downs of returning to the office. Expect the challenges, but also give yourself credit for the small victories along the way.

Embracing the Transition with Confidence

Whether you're transitioning to a full-time office role or working in a hybrid model, it's important to recognize that the adjustment process is unique for everyone. Some days may feel overwhelming, but by using the right tools, setting manageable goals, and embracing a growth mindset, you can successfully navigate this transition. Above all, remember that this is a journey—one that requires patience, self-compassion, and a willingness to adapt.