Oh, the dreaded 3 p.m. energy slump. Why is it that like clockwork many of us feel a noticeable dip in alertness and ability to concentrate during the late afternoon? Many factors may be at play, including what we’ve eaten (or not eaten) for lunch, how much we’ve moved our body during the day, hydration levels and body temperature. You can read more about each of these causes here. Is it possible to reclaim a pep in your step when all you want to do is curl up under your desk? Here are some tricks that may just give you a jump-start.
Sweat it out. Hitting the gym may be the last thing you feel like doing when energy wanes, but getting your sweat on will boost endorphins — feel good neurotransmitters associated with motivation. Not only that but working out is also a great way to manage stress and improve sleep quality.
Step Away From the Screen. Spending a lot of time on the computer can lead to eye fatigue, which contributes overall feelings of exhaustion. Give your eyes a break by switching to a task that doesn’t require screen time.
Go for Green Tea. Rather than a mid-afternoon latte, opt for green tea. You’ll still get a caffeine boost, but not enough to keep you up at night plus the additional benefits of antioxidants and a brain-supporting blood-flow boost. In one Swiss study, MRIs revealed that people who drank green tea had greater activity in the working-memory area of their brains, WebMD reports. Green tea has also been shown to help block the formation of plaques that are linked to Alzheimer’s disease.
Press Play. What better way to beat an energy lull than by putting your favorite fist-pounding anthem on repeat? Need inspiration? Here’s our go-to energy-boosting Spotify playlist.
Ditch the Sugar. It’s tempting to pay a visit to the candy dish when you’re feeling lackluster, but that moment of sweetness isn’t so sweet during the inevitable blood-sugar crash. Craving something sweet can be an indication that you need to eat. If that’s the case for you, see below.
Grab a Healthy Snack. Food is fuel so prioritizing snack time when your head begins to nod makes sense. Make sure you choose something with a good amount of protein and fat in order to avoid a sugar crash. Here’s one of our favorite energy-boosting snacks.
Schedule Breaks. Been working on the same project for several hours? Give your brain a break – for 17 minutes. Research shows you’ll feel better and do more. DeskTime, a productivity app that tracks employees’ computer use, peeked into its data to study the behavior of its most productive workers, The Atlantic reports. The highest-performing 10 percent tended to work for 52 consecutive minutes followed by a 17-minute break. Those 17 minutes were often spent away from the computer, taking a walk, doing exercises, or talking to coworkers.
Drink up. Did you know loss of strength and stamina is a symptom of dehydration? Make sure you’re getting enough H2O by keeping a water bottle at your desk. How much water do you need? Calculate that here.
Stand up. Standing desks are all the rage and may just be the key for keeping us active and energized at work. By standing during the day, we’re able to keep energy levels constant, reports Business Insider. You’re not getting the 3 o’clock slump, and you avoid the dreaded food coma. As a result, your mind doesn’t drift, your eyes don’t droop, and you can get through your day without experiencing an energy roller coaster.
Keep Lunch Light. We’ve all had the experience of overdoing it at lunch and paying the price as we sluggishly try to accomplish the rest of the workday. Opt for foods that promote sustained energy levels like vegetables and healthy fats and minimize carbs. Here’s one of our favorite lunches.
