Finding joy at work

 Your holiday or break is over and you’re back at work, facing a full inbox and a pace that hasn’t slowed. If this has you feeling flat, disengaged or already counting down the days until your next break, you’re not alone.  

“We go from spacious, self-directed days on holiday back into structure, deadlines and expectations, often literally overnight,” says Tiffany McFarlane, Business Support Manager at Beyond Blue. “That contrast can feel like hitting a wall at 60 kilometres an hour.” 

But a period of the post-holiday blues doesn’t necessarily mean you need to call it quits. As Tiffany explains, there are several small, deliberate shifts you can make to find more joy in the job you already have and master work-life balance. 

She frames workplace happiness around four pillars: mindset, momentum, wellbeing and role alignment. 

Why we feel flat after time off 

When we’re on leave, we sleep differently, connect more with our loved ones and operate with more autonomy. 

In other words, as Tiffany puts it: “There’s less cognitive load. You’re not constantly juggling competing priorities. You’re driving your own day.” 

Returning to work can feel like a loss of that freedom. There can even be a sense of grief—not just for the holiday itself, but for the control over your time.  

No wonder post-holiday flatness is so common. But how long it lingers often depends on how intentionally we recalibrate. 

Building a positive mindset at work, without toxic positivity 

This is where Tiffany’s first pillar comes in. Because how we frame the return to work—whether as a loss of freedom, or as a transition that needs gentle adjustment—can influence how quickly we regain our rhythm. 

“With small mindset shifts, the transition can feel smoother and far less emotionally draining,” Tiffany explains. 

She adds that switching up your internal narrative on a day-to-day basis can really help, too: “It’s the difference between saying, ‘I’m behind,’ and saying, ‘I’ve completed five tasks today. I’m making progress.’”  

But while there’s obvious value in building a positive mindset at work, there’s a big difference between healthy positivity and pretending everything is fine when it isn’t. “Positivity should empower you. It shouldn’t silence how you feel,” Tiffany warns. 

She explains that healthy positivity actually allows space for frustration, fatigue and disappointment. It focuses on what you can influence, without dismissing real challenges. 

“We cycle through at least seven emotions every day. That’s normal,” Tiffany says. “So the goal isn’t to be happy all the time—it’s to move forward in helpful ways.” 

That might mean reframing a setback, prioritising what’s within your control, or asking for support when you need it. 

How to enjoy work: the power of micro-rewards 

One of the most practical ways to improve wellbeing in the workplace is through “micro-rewards”, which Tiffany explains can activate the brain’s reward pathways and reduce stress almost instantly. 

These small habits help to build momentum and actively support wellbeing—Tiffany’s second and third pillars.

“They’re far more powerful than we might realise,” she says. “They help regulate our nervous system, and they bring small hits of progress and motivation throughout the day.” 

Here are a few simple daily wellbeing tips and actions you might want to try: 

• Take a short walk outside between meetings. 
• Stand up and stretch after a focused work block. 
• Treat yourself to a favourite snack or cup of tea when you accomplish a difficult or dreaded task. 
• Create a motivating playlist to listen to while you work.
• Write a list and physically tick items off as you achieve them. 

These daily practices don’t remove pressure. But they can help restore a sense of control, which is critical for staying motivated. 

The hidden cost of masking at work 

Improving wellbeing at work isn’t just about treats and movement. It’s also about how we show up. 

Many people feel they need to switch into a more “professional” version of themselves at work. But while some adaptation is natural and appropriate, constantly suppressing your authentic self can take a toll on your Real Wellbeing. 

“When we’re masking, we’re self-monitoring all the time,” Tiffany explains. “We’re constantly editing our behaviour and second-guessing how we’re being perceived—and that’s exhausting.”

Over time, that cognitive and emotional drain can impact confidence, creativity and connection. Authenticity, on the other hand, is a key driver of engagement and workplace happiness. But it’s not an all-or-nothing situation.

“Start small. Choose moments where you feel comfortable showing a little more of who you are, because it’s about steady alignment over time,” Tiffany says. 

“Finding one trusted colleague to build that confidence with, can make a difference. From there, it becomes easier to show up consistently in a way that feels genuine and appropriate for your role.”

If you’re feeling drained right now 

If work feels heavier than usual at the moment, Tiffany suggests starting with an honest check-in. 

“Begin with energy, not output,” she says. “Ask yourself: ‘What’s one action that would help me feel a little more grounded?’” 

Employee wellbeing ideas include:

• removing one unnecessary task from your to-do list, or re-prioritising what’s on there
• connecting with a supportive colleague
• speaking up about workload concerns
• celebrating one small win before logging off for the day 

“Tiny steps signal to yourself that your needs matter,” Tiffany explains. “And once we do that, motivation slowly starts to return.” 

Role alignment and job crafting 

For some people, restoring energy isn’t just about taking breaks. It’s about reshaping the work itself. And this is where that fourth pillar, role alignment, comes into play. 

Role alignment is all about feeling connected to your strengths and to the purpose behind what you do. You can take steps towards this through what Tiffany calls “job crafting”. That is, making small adjustments to how you approach your role, so it better fits your strengths and interests.

That might mean swapping certain tasks with a colleague whose skills are different to yours, volunteering for projects that genuinely energise you, or collaborating more closely with people who bring out your best work. Even reconnecting daily tasks to their impact on others can shift how work feels. 

That doesn’t mean every task will be enjoyable. But it does mean you’re more likely to feel grounded and capable, even when things are challenging.

“These kinds of micro-adjustments can help you feel more aligned and less stuck,” Tiffany says. “It feels like flowing with the current instead of walking up an escalator that’s going down.”

You don’t have to love every minute, but beware of burnout

Of course, none of this will make your inbox disappear or deadlines vanish. Work will still be work. But it can help the day feel a little lighter, more meaningful and more sustainable.

As Tiffany puts it: “At the heart of everything, bringing joy back into work isn’t about grand gestures. It’s about small, consistent choices that build momentum and protect our wellbeing.” 

However, if what you’re experiencing goes beyond temporary fatigue and starts to resemble burnout, it’s time to take more serious action.

“If you’re feeling burnout, you must speak up,” Tiffany urges. “No one can advocate for you better than you.”