https://www.darkhorse-nutrition.com/blog/fighting-the-afternoon-slump-try-these-simple-tips

It’s 2pm and the dreaded slump has reared its ugly head. All your energy is zapped. Your productivity and concentration have plummeted, and you don’t know how to snap yourself out of it. Do you reach for another cup of coffee? Do you just call it quits? Fortunately for you, there are some healthy tips you can keep in your tool kit for just times like these! Check out these 6 simple tips to snap you out of the dreaded afternoon slump!

1. Go outside. Staring at your computer screen under the florescent lights can cause brain, eye, and physical fatigue. This is very common, especially if you don’t take a lot of breaks throughout the day, which I am sure most of us are guilty of. Going outside for a quick breath of fresh air in the natural sunlight will not only liven you up because you are moving your body, but will naturally lower your melatonin levels which is a hormone that makes you sleepy. Sunlight is also known to boost your serotonin levels, which is a mood-boosting chemical.

2. Eat a healthy lunch. Having a nutritious and well-balanced meal consisting of good quality protein, fiber and water will leave you energized as you work through the last half of your day. Foods such as processed and fried will of course leave you feeling overly full and lethargic with a sudden crash shortly after. So, to avoid the afternoon crash and slump, enjoy foods packed with nutrients, vitamins and minerals to help you power through the day!

3. Schedule afternoon meetings. This tip is especially true if you are anything like me and consider yourself an extrovert. As an extrovert you will get your energy boost by interacting and socializing with others, so afternoon meetings will be perfect for you! Plus, an afternoon meeting will help break up the day and give you something to do other than just sitting at your desk. Even better, try having a walking meeting!

4. Get moving. If you work in a sedentary environment where you are sitting for the vast majority of the day, it is only natural that you will feel the affects of that after a while. Moving your body provides a number of health benefits, including providing a huge energy boost! Consider using half of or part of your lunch break to go for a walk outside or do some light weight lifting in the gym. If you can’t make it to the gym or your workplace lacks a gym, then do some exercises at your desk to get the blood flowing! Do things such as wall sits, desk pushups, seated leg raises, air squats, etc.

5. Make a playlist with your favorite tunes. Just the sounds of typing on the keyboard and the standard office background noises can be enough to make you want to fall asleep or zone out. The best thing to do if this is the case for you is to put your headphones on and listen to your favorite upbeat music. Listening to music is a great way to boost your energy. It is difficult to listen to upbeat or even your favorite music and not start foot tapping or head bobbing. Don’t believe me? Give it a shot! What I sometimes do is when I feel more energized and ready to roll on with my work day, I switch my music to more productivity music such as classical or light jazz. This type of music boosts my concentration while more upbeat music helps boost my energy that allows for better focus and concentration.

6. Switch up your routine. Sticking to the same routine day in and day out can be mundane and extremely repetitive. By switching up your routine with some variety you will likely improve your concentration and productivity. If you find that you do the same tasks in the same order, when you feel your concentration slipping, try switching up your tasks to look at something new. This minor adjustment might be just the excitement your brain needs to power through the rest of the day. Another thing you can try is to switch up your lunchtime. If you tend to have your lunch at 1130 or 12pm, try having your lunch 30-minutes later. The key here is to add variety to your day to help break up the monotony of the work day.

How do you typically tackle the afternoon slump? If you don’t currently have a routine or idea to power through your afternoons, then try picking a couple of tips from this list that will fit easily into your work schedule. Keep in mind that whatever you do doesn’t have to take up a whole lot of time, the key is to just break away from sitting and staring at your computer for a bit for a natural energy boost while maintaining your health at the same time. It is a natural win-win situation!