Summer offers more than sunshine and vacation photos—it’s an opportunity for transformation. For business professionals, educators, and administrators who spend much of the year meeting deadlines, leading teams, or guiding students, summer is a crucial window to restore your mental, physical, and emotional well-being.
If you’ve been running on overdrive, this is your reminder: you deserve rest. Not just a nap or a weekend off—but meaningful restoration that empowers you to return to your work and life with renewed strength, clarity, and balance.
Here are seven evidence-based, practical strategies to unwind this summer and embrace the version of yourself that is mentally strong, physically fit, and nutritionally balanced.
1. Give Yourself Permission to Rest—Without Guilt
Let’s start here. Many high-performing professionals struggle with guilt when resting. According to research published in Occupational Medicine, workplace burnout is directly linked to overcommitment and the inability to psychologically detach from work during non-work hours .
You’re not lazy for resting—you’re wise. Rest is an act of courage in a culture that glorifies busyness. Allow yourself to be instead of constantly doing. You’ve earned it.
As I always say to my clients, “There is strength in standing still.”
2. Create a “Summer Slow Down” Ritual
Instead of jamming your schedule with activities, carve out time for intentional stillness. This could be:
- A 20-minute morning walk without your phone
- A weekly “tech-free” evening on your porch or patio
- Journaling under the sun with your favorite herbal tea
Research shows that even brief exposure to nature can lower cortisol levels and boost mood. Don’t underestimate the power of simple, sensory experiences to soothe your nervous system.
I regularly incorporate a trip to the park to immerse myself in the trees in the middle of a long workday. I find that I return recharged and ready for my evening clients.
3. Move Your Body—But Make It Joyful
Fitness doesn’t have to be a grind. Summer is the perfect time to rediscover joyful movement:
- Try paddleboarding, hiking, or cycling a new trail
- Get playful—dance in your living room or play tag with your kids
- Do a sunrise or sunset stretch on your deck or join an outdoor yoga or exercise class
I found a great resource for events in Detroit when I interviewed a Downtown Detroit Partnership representative during my Empowered radio show, now my new podcast www.empoweredwithangelatmoore.com/. Check out the DDP link for events: https://downtowndetroit.org/events/.
The goal isn’t perfection, it’s connection. Physical activity, even in light to moderate forms, boosts dopamine and serotonin—the body’s natural feel-good chemicals—and reduces symptoms of anxiety and depression, according to the American Psychological Association.
4. Upgrade Your Nutrition with the Season’s Best
Fueling your body with nutrient-dense, seasonal foods isn’t just about physical health—it improves cognitive clarity and emotional regulation too.
Focus on hydration and fresh, colorful foods:
- Berries, leafy greens, tomatoes, cucumbers, and watermelon
- Omega-3-rich foods like salmon, walnuts, and flaxseeds
- Add citrus to your water for a detoxifying refresh
Summer’s harvest makes healthy eating more enjoyable. If you’re short on time, prep smoothie bags or colorful salads in jars to stay nourished on the go.
5. Schedule Mental Space Like You Schedule Meetings
As professionals, your calendars are filled with obligations. But how often do you block time for mental clarity?
Consider these summer scheduling shifts:
- Designate “no meeting” mornings once a week
- Take a 3-day digital detox weekend
- Start a guided meditation or breathwork practice
I have created a morning routine of bible reading and prayer and an evening routine of reading a pleasant book. I suggest to my clients that they create time and space in the morning to center themselves and time and space in the evening to anchor themselves.
Your brain needs room to breathe. When you create that space, you improve decision-making, creativity, and emotional regulation—core skills for any leader.
6. Revisit a Forgotten Passion or Hobby
Remember the joy of painting, gardening, or writing poetry? Summer is your chance to rekindle what lights you up outside of your professional identity.
I recommend that my clients do something that “makes their spirit dance.”
Re-engaging with hobbies fosters flow states, which researchers say are critical to well-being and performance. Even 30 minutes a week dedicated to something you love can reignite your passion and resilience.
7. Reconnect With Yourself and Others
You spend much of the year giving to others. Summer is a chance to receive. Deepen your connection with yourself through journaling, therapy, or coaching. Strengthen your relationships by having uninterrupted time with loved ones—without email pings or work distractions.
This reconnection lays the foundation for stronger boundaries, improved empathy, and greater fulfillment—both personally and professionally.
Final Words: Invest in Your Own Well-being
Rest isn’t a reward—it’s a responsibility. When you take the time to unwind, you’re not just helping yourself; you’re becoming a more present leader, educator, partner, and parent.
This summer, commit to more than vacation. Commit to transformation.
Choose rest. Choose joy. Choose YOU.
Sources:
- Salvagioni, D. A. J., et al. (2017). “Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies.” PLOS ONE.
- Bratman, G. N., et al. (2015). “Nature experience reduces rumination and subgenual prefrontal cortex activation.” Proceedings of the National Academy of Sciences.
- American Psychological Association (2020). “Working out boosts brain health.”