Summer should feel like a relief—no school pressure, more sleep, a chance to breathe. But for many teens, that excitement fades surprisingly fast. What starts as a long-anticipated break can slowly turn into something that feels flat, disconnected, and even heavy. You might notice your teen becoming more irritable, less motivated, or spending hours scrolling through their phone without much energy for anything else.
As a psychologist who works with teens, I see this pattern every summer. And it’s not just boredom—it’s the result of a sharp drop in structure, social connection, and purpose. Left unchecked, this shift can quietly impact a teen’s mood, sleep, confidence, and overall mental health.
The good news? A summer slump isn’t inevitable. With a little intention and support, teens can stay grounded, emotionally balanced, and even enjoy their summer in meaningful ways.
Why “Nothing to Do” Feels Good—Until It Doesn’t
At first, doing nothing feels like a gift. Teens are exhausted from months of deadlines, early mornings, and constant stimulation. But humans, especially developing teens, thrive with some degree of structure. When the school year ends and all routine disappears, the nervous system doesn’t always interpret it as rest—it often registers it as disorganization or uncertainty.
For teens, that can look like staying up until 3am, sleeping into the afternoon, skipping meals, or disengaging from activities they used to enjoy. After a while, that “freedom” starts to feel like floating without direction. And for teens who already struggle with anxiety, depression, or executive functioning, the lack of routine can make those symptoms even more intense.
What Teens Really Need in the Summer
Summer doesn’t need to be packed with camps, classes, or constant activities—but it helps to build in some rhythm. Teens benefit from having something predictable in their day—a reason to get up, a way to move their body, and at least one point of connection.
This could be as simple as having a loose morning routine, helping with a family project, picking a weekly goal (learning a new recipe, volunteering, practicing a hobby), or finding one thing to look forward to each week. What matters most isn’t what they’re doing—it’s that they feel engaged and capable of shaping their time in a way that feels satisfying.
Balancing Rest with Regulation
Of course, teens need downtime. Sleeping in a bit, watching movies, or having slower days is part of what makes summer restorative. But when every day becomes unstructured, the line between “relaxing” and “shutting down” can get blurry. That’s often when irritability, low mood, or increased anxiety show up.
Helping teens understand this connection can be empowering. We can say, “Your body probably needed that first week of sleep—but now you might need some things to look forward to, too.” When teens feel seen and not judged, they’re more likely to engage in finding a rhythm that works for them.
Reframing Productivity
Not every teen wants a packed schedule, and that’s okay. For some, productivity might mean finishing a book series, getting back into drawing, or learning how to make their own lunches. For others, it might mean taking daily walks or checking in with a therapist over the summer.
Our goal isn’t to fill every moment—it’s to support emotional regulation through small moments of accomplishment, connection, and routine. Even light structure can help teens feel more stable and less like they’re adrift in an endless stretch of free time.
A Good Summer Is Still a Supported Summer
When we think about teen mental health, we tend to focus on the school year—grades, performance, and pressure. But summer is just as important. In fact, it’s often the time when emotions surface more clearly, when there’s space to process what’s been ignored all year. That’s why therapy during summer can be so effective. Without academic stress in the way, many teens are more open to reflection and growth.
If you’ve noticed your teen starting to slip into a summer slump, it’s not too late to help them reset. A short conversation, a small tweak to their day, or a supportive space like therapy can make all the difference.
