From the Exciting to the Daily Grind: 7 Ways to Overcome Post-Conference Blues

Conferences can be electric—especially in a city like New Orleans, where the SAME Small Business Conference was held last week. With over 6000 attendees, you dive into engaging sessions, forge meaningful connections, savor the local cuisine, and leave buzzing with inspiration. But when the last beignet is eaten, and the lanyard comes off, you’re back to reality: catching up on missed work, processing a whirlwind of new ideas, and grappling with a nagging feeling that you’re not doing enough to maximize the experience. On top of all that, the week back was shortened due to the Thanksgiving holiday. 

Welcome to the post-conference blues. You’re not alone, and you’re not stuck. Here’s how to navigate the transition and transform those lingering feelings into productivity and purpose.

1. Recognize the Blues and Give Yourself Grace

Feeling out of sync after a conference isn’t unusual. You’ve just spent days in an environment designed to energize and inspire you—of course, the contrast of returning to the daily grind feels jarring. Acknowledge your feelings without judgment. You’re not failing, and it’s okay if you’re not immediately capitalizing on every opportunity the conference presented.

Start by reframing guilt into gratitude. You invested time, energy, and money into an experience that enriched you professionally and personally. Give yourself some time to process that.

2. Tackle Follow-Ups with Focus

It’s tempting to dive into a flurry of post-conference activity—emailing every connection, implementing every new idea—but that’s a recipe for burnout. Instead, prioritize.

• Focus on Impactful Relationships: Think about the people you met who can help you move the needle, and reach out to them first. A simple message like, “I really enjoyed meeting you at SBC conference. Let’s find time to continue the conversation” keeps the momentum alive.
• Keep It Simple: You don’t need to craft a perfect pitch or outline a project immediately. Authenticity goes further than perfection.

3. Create a Post-Conference Plan

Conferences can feel like drinking from a firehose—ideas, insights, and action items pour in at full blast. To avoid drowning in the flood, carve out an hour or two to process:

• Review Your Notes: Highlight critical takeaways and insights. What’s actionable now? What can wait?
• Organize Connections: Create a list or spreadsheet of people you met, their roles, and any specific follow-up actions. Use ChatGPT to create this spreadsheet by uploading a picture of your business cards. Then, upload your list into your CRM. Make sure you tag these new contacts as SAME SBC 2024 conference attendees so you can quickly sort them.
• Set Priorities: Choose one or two big ideas or strategies to implement in the short term. Trying to do everything at once can dilute your efforts and leave you spinning your wheels.

4. Catch Up Without Burning Out

Returning to work often means facing a backlog of emails, tasks, and meetings. Instead of tackling everything at once, use these strategies:

• Start with High-Impact Tasks: Focus on the tasks that move the needle most. Everything else can wait or be delegated.
• Batch Your Work: Group similar tasks (emails, reports, etc.) and tackle them in focused blocks of time.
• Communicate Clearly: If your absence created delays, acknowledge them and set realistic timelines for getting back on track.
• Temporarily Start Your Day 30 Minutes Early: You’d be surprised how much you could get done with just 30 extra minutes of uninterrupted time. Early mornings are the best for this. No distractions.

This approach helps you regain control and prevents overwhelm.

5. Rekindle the Conference Energy

The camaraderie and excitement of a conference don’t have to end when you leave the venue. Here are ways to keep the spirit alive:

• Continue to Share about it on Social Media: Just because the conference is over doesn’t mean you can’t still use that conference hashtag to stay connected with others who attended. You might connect with someone you didn’t meet at the conference.
• Share Your Insights: Host a quick lunch-and-learn team meeting or webinar to discuss the most valuable takeaways.
• Plan Mini-Reunions: Stay connected with fellow attendees by scheduling virtual coffee chats or meet-ups.
• Incorporate Inspiration into Your Routine: Did you learn about a new tool or strategy? Start small by testing it out with a low-stakes project.

Even revisiting your favorite NOLA memory—cooking a classic gumbo or playing some jazz at home—can bring you joy and motivate you.

6. Celebrate Progress, Not Perfection

It’s easy to fixate on what you haven’t done—emails you haven’t sent, ideas you haven’t implemented—but don’t let that overshadow what you have accomplished.

Each small step counts. Sending one thoughtful follow-up or tackling one conference-inspired task is a win. Acknowledge and celebrate these milestones. Momentum builds over time, not overnight.

7. Reframe the Investment

Conferences are expensive but rarely just an expense—they’re an investment. The connections you made, ideas you gathered, and energy you felt are building blocks for long-term growth.

If the financial outlay feels heavy now, consider how the experience will pay off in the future:

• A connection you made could lead to a new partnership or opportunity.
• A strategy you learned could improve your workflows or outcomes.
• The inspiration you felt could reignite your passion and drive.

Your Next Chapter Starts Now

The post-conference blues don’t have to weigh you down. You can transform those feelings into forward momentum by approaching your transition back to work with patience, focus, and intention.

Remember: the real success of a conference isn’t what happens in the days after—it’s how you incorporate what you’ve learned into your work over time. So, take it step by step. Celebrate small wins. Here’s to turning the grind into growth!

Now it's your turn to share. What was your biggest takeaway from the SBC conference? What was the most fun activity you took part in?