How to Avoid Post-Vacation Burnout: Neurodivergent Travel Tips to Protect Executive Function (Travel Series)
- Eric Kaufmann
- Oct 31
- 6 min read
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Post-vacation burnout is real, especially for neurodivergent adults. In this post, you’ll learn how to use buffer days before and after travel to reduce re-entry anxiety, protect your executive function, and make vacations actually feel restorative.
Table of Contents
Hi Friend,
I’m taking off for a surf trip to Central America soon. Super excited! But what’s fueling my excitement isn’t just the idea of warm water and perfect waves.
It’s that I’m not stressed about how busy I’ll be when I get home.
I know that may seem odd to some, but if you’re neurodivergent (like me), I have a feeling you get it.
See, a few years ago, I hit a breaking point. As I wrapped up my final adult executive function coaching session the night before a vacation (at 9 PM), a wave of panic hit.
I still hadn’t packed.
Still needed to do laundry.
Still needed to make dinner.
And my alarm was set for 3:30 AM....
Then, as I set my out-of-office message, my chest tightened and my mind raced as another thought hit:
I have so much to do when I get home.
Hundreds of emails.
Back-to-back meetings.
Groceries. Budgeting. Laundry (again).
I hadn’t even left yet, and my brain was already living in the “after.” While the trip was amazing, I couldn’t fully relax. I kept thinking about the pile of work waiting for me.
Re-entry overwhelm, aka the Sunday scaries, is real. And while social media makes it funny, it’s not funny when you’re the one lying awake at night, too anxious to enjoy your final day off.
For years, I knew what would help, but didn’t do it. I either forgot, felt guilty, or told myself to “suck it up.” You were just on vacation…now you need more time off?
Then my business partner gave me a gentle push, and I finally made the change.
I scheduled out-of-town buffer days.
This time, before I take off, I have time to pack without being up until 1 AM. And, I’m not stressing about returning to work the morning after I come home.
Today, I want to teach you how to do the same.
Let’s dive in.
Why Buffer Days Improve Executive Function and Prevent Burnout
Buffer days create transition time for our nervous system and executive functions.
They help us manage what I call energy debt: the physical, emotional, and cognitive exhaustion that comes from travel and re-entry.
Think of buffer days as a repayment plan for your energy.
The day before your trip, you have time to pack, tidy up, and even prep a meal so you’re not stuck paying $18.99 for a sad airport salad.
The day after you return, you can unpack (I can already hear my ADHD friends laughing), catch up on emails from home, restock groceries, and ease back into your routines.
Buffer days don’t erase the extra work surrounding a trip, but they dramatically reduce the emotional and mental load that comes with it.
Common Executive Function Challenges When Planning Time Off
There’s an invisible, internal battle happening when we plan vacations.
Guilt: “I missed so many meetings last week…I can’t ask for another day off.
People-pleasing: We overwork before leaving, just to make everyone else comfortable.
Fear of judgment: “What will my boss or clients think?”
Feeling undeserving: “You already took a week. Now you need another day?”
Executive dysfunction: We forget buffer days exist until it’s too late or assume we’ll “fit it in” somehow.
These mental obstacles are why re-entry overwhelm is such a big challenge for neurodivergent adults, especially those with ADHD and Autism, so hard.
That's also why working with an adult executive function coach is so impactful. A coach will help you recognize your obstacles and devise strategies to manage them with intention.
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How to Use Buffer Days to Improve Executive Function Skills and Avoid Post-Vacation Burnout
We can build in buffer days and avoid post-vacation burnout in five steps:
1. List the benefits
Grab a sticky note, open a voice memo, or create a digital note titled, “Why I deserve rest”.
Then, list all the ways buffer days will help you and your family, friends, and clients. When you see how everyone benefits, guilt begins to fade.
2. Build them in
When you plan your vacation, include your buffer days. Then, when you request time off, the buffer days will be built in.
For me, a half day before I travel and a full day after I return is the sweet spot. Keep in mind, everyone operates differently. You might find your brain needs more or less time to reset.
Side note: If you struggle with the fear of requesting time off, I wrote an article that may help. It includes scripts and strategies to manage those emotions that surface when you try to prioritize yourself.
3. Prep and plan
Predetermine what you would like to accomplish on your buffer days.
Before a trip, I always finish packing, prep meals for the plan (or van), and clean the kitchen. Coming home to a clean kitchen feels so good!
On the back end, I update my planner for the week, do laundry, and grocery shop.
Remember to do something that makes you feel relaxed the night before you return to work. For neurodivergent adults, emotional regulation is one of the most difficult executive function skills to master.
I recommend writing down one emotional regulation strategy you plan to use on your buffer day and leaving it somewhere where you will see it when you return home (like the coffee machine).
4. Protect your time
Avoid filling your buffer days with back-to-back errands or catch-up work. These days are for resetting your body and mind.
5. Expect progress, not perfection
Each trip, track what works and what doesn’t. You’re testing a hypothesis, gathering data, and refining your approach. This is what executive function development is all about.
This trip, I’m taking a half day before my flight, but I ended up scheduling two adult executive function coaching sessions the day after I return. Not perfect, but a massive improvement.
Final Thoughts
Buffer days aren’t a luxury. They aren’t a sign of weakness. They’re a form of energy management.
They protect your executive function, reduce re-entry anxiety, and make vacation feel like vacation.
So before your next vacation, try this
List the benefits of buffer days
Build them into your vacation plan
Determine what you will do with them
Follow through with step four
Reflect on how helpful they were
In service,
Eric
FAQs
What is a buffer day, and why is it important for neurodivergent people?
A buffer day is a transition day you schedule before or after a vacation to give your brain time to shift between rest and work.
For neurodivergent adults, especially those with ADHD and Autism, buffer days support executive function by reducing decision fatigue, anxiety, and re-entry overwhelm.
Think of it as time for your nervous system to reset so you can return to work with focus and calm instead of burnout.
How do buffer days help improve executive function skills?
Buffer days allow you to practice key executive function skills like planning, emotional regulation, task initiation, and self-monitoring without the pressure of a normal workday.
They give your brain space to catch up, reflect, and reestablish routines. Over time, this builds consistency and reduces the mental load that often leads to procrastination or overwhelm.
What if I can’t take full buffer days off work?
If you can’t take full days, start small.
Even a few hours of intentional buffer time can make a big difference. Try blocking a half day before or after your trip, reducing meetings on your first day back, or working from home to limit overstimulation. The goal isn’t perfection—it’s progress and energy management.
Related articles:
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice that supports neurodivergent students in becoming independent and confident. Book Eric to speak or lead a workshop.
