When I finish a big event, like a half marathon, I find myself in a bit of a post-race slump. After weeks or months of training, the race comes and goes, and suddenly I’m left wondering: what now? It’s tough to get back into the groove after achieving a goal like that. The motivation isn’t as strong, and I’m not sure what’s next. It’s a feeling I’m sure many of us can relate to, and it’s one that often pops up when we reach retirement.

It’s a bit like when you were a child (or perhaps even now?), counting the days until Christmas or your birthday. You spent so much time looking forward to that big day, and then “poof” it arrives and passes. The excitement fades, and you’re left feeling rather flat. That’s how it can feel after retiring—after all the anticipation and planning, it’s suddenly here, and then that feeling of…what now? But just like your “Christmas countdown,” there’s always room to celebrate, and then move forward.

After any big accomplishment—whether it’s a race or retirement—it’s common to feel a little adrift. Dr. Emily Balcetis, a psychologist at New York University, explains that reaching a goal can leave us feeling like we’ve lost a part of our identity, especially when the goal has been a big part of our life. You’ve been so focused on something for so long, that once it’s done you can feel adrift.

But if you feel a little lost, that’s okay. It’s just a sign that you’re going through a period of change and need time to adjust to this new phase of life.

One way to navigate the period of change is to celebrate your achievements, even the small ones. This doesn’t have to mean throwing a retirement party – though you should! – it could mean treating yourself to a relaxing weekend getaway, time with loved ones, or simply enjoying a long leisurely walk, bike ride or drive.

Journaling can also be an excellent tool during this period of change.  Free-form writing allows you to reminisce about your career, speculate on your new identity, what you might miss from your working days and what you’re looking forward to with the new time that’s available to you.

For me, one of the most effective ways to move forward after meeting an accomplishment is to set new goals.  For example, years ago I learned to sign up for another race after completing one and get started towards that new goal.  Retirement is an opportunity to set new goals, but they don’t have to be as aggressive.

You’ve got a new freedom of time that you haven’t had before – which can be both exhilarating and daunting. Start small. On my commute to the office I pass a bike path that goes under the road via a tunnel.  I just get a quick glimpse of it but I can see people biking, walking or running. Once I have more free time I look forward to packing a snack and heading out one morning to explore that path.  Maybe “savor” it would be a better term?

Recognize that a change in your work status, whether it’s a ‘gap year’ off, a break between consulting clients or a phased retirement is a major change to both your routine and your identity.

The key is to give yourself time to adjust, reflect, celebrate, and explore what’s next.  Don’t pressure yourself too much…there’s no single, perfect way to embrace this next phase. It’s about finding what excites you and then moving forward with purpose.