Start Stop Continue
You’ve just come back from vacation where, for once, you actually rested. You remember what it’s like to have slow mornings, long walks, and time to think.
Then Monday hits. Your calendar is packed, your inbox is overflowing. People are “just looping you in” on three new projects that started while you were away.
The vacation vibe evaporates by the time your second coffee kicks in.
This moment matters. It’s when we easily slip back into old patterns: saying yes to too much, dropping boundaries, over-functioning to catch up. But it’s also a chance to choose differently. To be intentional.
THE FRAMEWORK
One tool I return to again and again is the Start–Stop–Continue framework. Traditionally used in performance reviews or project debriefs, it’s also useful for:
Personal stress management and boundaries
Team strategy and goal alignment
Mid-year or quarterly planning
Leadership development conversations
Whether you’re easing back into work or leading a team retreat, this helps clarify what really matters – and what no longer serves you.
Here’s how to use it to re-centre yourself after time away:
START: WHAT WILL HELP YOU MOVE FORWARD?
Returning from time off is the perfect moment to introduce a new habit or boundary that supports your nervous system, well-being, and effectiveness at work.
This doesn’t need to be a massive transformation. You’re not overhauling your entire life. But you can choose one thing to help you feel a little more human.
For individuals, START might mean:
Taking a real lunch break or integrating different types of rest.
Starting your day with ten minutes of quiet before checking email.
Listening to music instead of news during your commute or morning routine.
Putting one “deep work” block on your calendar this week – and protecting it.
A quick Monday morning check-in with your team to align priorities.
For teams, START could involve new practices:
Do you need a clearer kick-off process for new projects?
Is it time to track capacity to avoid burnout?
Could rotating meeting facilitation build leadership across roles?
Ask: What’s the one thing we could introduce this quarter that would make our work more effective, meaningful, or focused?
STOP: WHAT’S NO LONGER WORKING?
Creating balance means being honest with ourselves and our workplace norms.
Stress is fuelled by reactive communication – threads, chats, and “quick asks” piling up hour after hour. Do you need to respond to every Teams ping or Slack message immediately?
For teams, STOP is an opportunity to consider: What are we doing out of habit rather than impact?
Are we duplicating efforts across departments?
Is there a report no one reads that takes hours to compile?
Are “nice-to-have” projects pulling focus from core priorities?
This isn’t about blame; it’s about reclaiming capacity. Every “stop” creates room for something more aligned.
Stopping something doesn’t always require a big announcement. Sometimes it’s as simple as deciding: I’m going to stop checking email first thing. I’ll catch up at 10 a.m. instead.
CONTINUE: CELEBRATE WHAT’S ALREADY WORKING
It’s easy to focus on fixing what’s wrong. But noticing what’s already serving you is just as powerful. What practices, behaviours, or mindsets do you want to protect?
Maybe you’ve built stronger check-ins with your team or implemented a boundary you thought you’d never have the courage to hold. Is your morning routine helping you start the day calm and clear? Are you noticing how differently you show up when you give yourself a break?
Write those things down. Celebrate them. Put them on a sticky note or in your notes app.
For teams, CONTINUE means recognizing strengths and wins:
What’s helping your team stay connected?
What leadership behaviours are supporting a healthy culture?
What projects are having a meaningful impact?
When we only focus on what’s broken, we overlook the progress we’ve made. “Continue” reminds us that we’re already doing more than we give ourselves credit for.
INTEGRATION & ACTION
Whether you’re planning a team retreat, kicking off a new quarter, or hoping to re-enter work with more ease, the Start–Stop–Continue framework is easy to implement:
For individuals: Take 10 minutes to jot down three things to Start, Stop or Continue. Keep it visible. Revisit it weekly.
For teams:
Use it as a warm-up at your next planning meeting or all-staff day
Invite each team member to share one Start, one Stop, one Continue
Synthesize responses into a shared priorities list for the quarter
Revisit monthly to track progress and adjust
This tool works because it’s flexible. And it makes reflection a regular part of leadership, not a once-a-year activity.
CONCLUSION
You don’t have to return from time off and immediately sprint. Whether you’re leading a team or simply caring for yourself, this is your permission to re-enter work with ease. You can protect the parts of you that felt a little more alive while you were away, and contribute to a healthier workplace that benefits everyone.
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