Hamilton Township, NJ -- As we enter August, many families – especially adults juggling work, parenting, and health responsibilities – begin to feel the weight of summer burnout. Long days, irregular schedules, disrupted routines, and mounting fall preparations can all lead to fatigue, stress, and overlooked health needs.
“The end of summer is the perfect time to pause, resent, and prioritize your family's well-being before the rush of fall begins, says Anjali Bhandarkar, MD, a member of RWJBarnabas Health Medical Group and affiliated withRobert Wood Johnson University Hospital Hamilton, an RWJBarnabas Health facility. ”It's an ideal time to check in with your own health, as well as the needs of your family."
While most people focus on back-to-school plans for children, adults are just as likely to feel the effects of this seasonal transition. Here are a few health-focused strategies to help the whole household head into September feeling balanced and recharged.
Erratic sleep schedules are a hallmark of summer, but adults and children alike function best with consistent, quality sleep. Begin resetting your routine now by going to bed and waking up 15 to 30 minutes earlier each day until you’re back on track.
“Sleep isn’t just about rest—it supports metabolism, immune function, and emotional regulation,” explains Dr. Bhandarkar. “Chronic sleep debt often leads to burnout, especially in working parents.”
Summer eating can be heavy on convenience and light on structure. A return to routine is the perfect time to refocus on whole foods—vegetables, fruits, lean protein, and high-fiber grains. Preparing meals at home, even simple ones, gives you better control over portion sizes, sugar intake, and nutrition.
Encourage family involvement in meal prep to make it fun and sustainable. Adults managing chronic conditions like high blood pressure or prediabetes can especially benefit from resetting their dietary habits before the busy fall season.
Dehydration often builds up quietly during the summer months, especially for adults drinking more caffeine or alcohol. Aim for half your body weight in ounces of water daily and carry a refillable bottle throughout the day.
“Hydration impacts everything from focus to weight management to digestion,” says Dr. Bhandarkar. “It’s one of the simplest and most effective wellness tools we often overlook.”
When it comes to exercise, consistency beats intensity. Take a 20-minute walk, stretch before bed, or do a quick home workout. Not only does movement improve cardiovascular health, it boosts mood, reduces inflammation, and relieves stress—especially important for adults balancing caregiving roles.
Adults are just as susceptible to burnout as kids. Take a few minutes each day to unplug. Whether it’s writing in a journal, meditation, or simply stepping outside for fresh air, small acts of mindfulness help reduce mental clutter and improve clarity.
End-of-summer burnout affects the whole household. With small, intentional steps focused on rest, nutrition, hydration, and movement, families can transition into fall healthier, more focused, and better prepared.
For more information about Dr. Bhandarkar or to make an appointment at her Hamilton practice location, please call (609) 245 7430.
Learn more or locate a provider near you by visiting us online at rwjbh.org/medicalgroup
Let’s be healthy together.