Some days the afternoon slump just hits like a ton of rocks. Wanting an energy boost mid-afternoon typically means you want to improve both focus and alertness, in order to increase our productivity and performance at the task at hand. We’ve compiled five habits that can be used to accomplish just that. Keep reading for have tips for an energy boost in the afternoon.
- Go Carb-Less at Lunch
The amounts of food, timing of food, and types of food consumed at lunch are all factors that can be adjusted to reduce the mid-afternoon slump. For those struggling to maintain your energy and focus in the afternoon, try removing the non-veggie-containing carbohydrates from your lunch. Main reason? Most of us aren’t aware how our meals impact our blood sugar – and how that influences sleepiness. This small change alone can make a big difference. If not, try experimenting with the other variables next – the timing of the meal and the amount of the food consumed.
2. Focus On Your Breath
Many breathing techniques can be used to increase alertness. Obviously not the only method, but certainly a popular one, was created by Wim Hof. His breathing technique involves cyclic hyperventilation followed by breath retention. It’s commonly combined with extreme environment immersion (e.g. freezing temps), although it doesn’t have to be. Consider following a guided video to replicate the recommended timing and sequence in order to receive the full benefit of this technique.
3. Switch Environments And Get Blood Flowing
Changing your environment is a simple, yet effective, way to get reenergized for the remaining half of the afternoon when energy is low. This doesn’t mean going from your desk to the lunchroom. It means going outside to get moving. If time is limited, a quick 10- to – 15-minute walk is all you need to overcome afternoon dips.
4. Align Your Work Sequence To Your Biology
This is a habit that’s underappreciated and rarely discussed. It’s about working with your natural flow and not resisting it. Tasks and workload can be aligned with the body’s hardwired biology and natural variances in rhythm over the day. It’s normal that our alertness drops mid-afternoon. Given this predictability, reserve tasks during the “dip” that require less thought process – those that can be completed a little easier. The key is scheduling your workflow in a smart way that’s anchored to your biology. This, in turn, means you’ll be optimizing the time when you’re functioning at your peak – so you can get the most out of those work sessions.
5. Non-Sleep Deep Rest (NSDR)
If your energy is so low that you absolutely cannot function, there’s nothing left to do but give your body what it really needs: rest. You are better off taking a 20-minute break (at-home or in-office if possible) to lie down and use NSDR, which will allow you to wind down and increase your focus for the rest of the day. Some research has even found that NSDR and afternoon naps, as brief as 20 minutes, can enhance neuroplasticity – those who engage in either regimen have been shown to perform better on memory tests later that day.
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