Vacations offer a unique opportunity to pause, recharge and reflect. In stepping away from the pressures of everyday life, many of us find that we naturally adopt healthier routines during a summer getaway like rising earlier, moving more, eating lighter and taking time to truly rest. Imagine carrying the best parts of your vacation routine into everyday life to boost your health year-round.

“The healthiest parts of a vacation can be woven into our everyday routines,” said Dr. Jon Gabrielsen, WellSpan bariatric surgeon.  “By identifying what worked well during time off and making mindful adjustments, you can create a year-long balanced, energized and sustainable lifestyle.”

Dr. Gabrielsen offers healthy vacation habits that can transition seamlessly into everyday life.

Prioritize sleep. During vacation, sleep often becomes a natural priority. Without the constraints of early meetings or late-nights, we allow ourselves the rest we need and the benefits are immediate. Improved mood, better concentration and increased energy are just a few of the rewards. Getting good sleep on a regular basis can decrease the risk of chronic diseases such as diabetes, cardiovascular disease and neurodegenerative diseases. Make it last by:

• Establishing a consistent sleep routine, even on weekends.
• Powering down screens at least 60 minutes before bed.
• Creating a calming nighttime ritual (such as reading or gentle stretching) to signal to your body that it's time to rest.
• Make sure the room is cool and dark.
• Eliminate caffeine intake after noon.
• Try to maintain at least 7-8 hours of sleep per night.

Move often. Whether it’s walking along the beach, hiking through nature or swimming at a resort pool, vacation movement feels enjoyable rather than obligatory. It’s often unstructured and rooted in exploration or relaxation. Make it last by:

• Incorporating more walking into your daily routine. Set your alarm for every hour and walk for 2-3 minutes. By the end of a work day you will have 20-25 minutes of additional walking.  Significant benefits in terms of decreasing disease risk and mortality can be gained by taking short exercise breaks or “exercise snacks.”
• Choose movement you enjoy – dancing, yoga, or simply stretching throughout the day.
• View exercise as a form of self-care, not punishment or obligation.

Eat mindfully. Vacations often come with fresh, seasonal meals and the luxury of eating slowly and carefully. Without rushing between meetings or eating lunch at your desk, you’re more likely to enjoy balanced meals and pay attention to hunger cues. Make it last by:

• Planning and prepping meals for the week ahead.
• Taking time to eat without distractions.
• Focus on whole, fresh ingredients similar to those you enjoyed on vacation.

Stay hydrated. Spending time in the sun encourages more water intake on vacation. Back home, it’s easy to fall into a cycle of caffeine and sugary drinks while forgetting to hydrate adequately. Make it last by:

• Keeping a reusable water bottle with you throughout the day.
• Setting reminders to drink water regularly, especially in hot conditions.
• Adding natural flavor with lemon, mint or cucumber.

Disconnect from technology. One of the most powerful aspects of vacation is the mental space created by unplugging. Limiting screen time, especially social media and work emails, can significantly reduce stress and improve mental clarity. Make it last by:

• Designating certain hours as "screen-free.”
• Setting app limits or using features like "Do Not Disturb" to create healthy boundaries.
• Using the extra time to connect with others, read or engage in hobbies that bring you joy.

The goal isn't to replicate vacation life down to every detail. After all, everyday responsibilities still exist. Instead, it's about carrying forward the mindset of well-being that vacation encourages. Even small, consistent changes can make a meaningful difference.