Five quick and easy things you can do to get out of the afternoon slump

Do you find your energy and concentration levels slump mid-afternoon? Do you reach for caffeine or something sugary? Here are some alternative things you can do to help lift your energy and tackle brain fog:

1. Have one or two glasses of water. Also stay hydrated throughout the day, preferably with plain water.
2. Go for a quick 10-minute walk, even if it is around the office. If it’s a nice day, pop outside for a quick burst of fresh air and sunshine.
3. Avoid heavy or starchy meals at lunchtime. These can spike your sugar levels which can then fall sharply, plus heavy meals require a lot of energy to digest.
4. If you have a sugar craving, have a piece of fresh fruit such as an orange or apple instead of something processed. The fibre in whole fruit will also help you feel satiated for longer.
5. Do you have meetings scheduled after lunch? Try standing meetings. Standing for periods of time throughout the day not only has health benefits, such as better circulation and improved mental alertness but standing up in meetings can also result in shorter and more efficient meetings.

References:

Diamond, R., & Byrd, E. (2020). Standing up for health – improving mental wellbeing during COVID-19 isolation by reducing sedentary behaviour.?Journal of Affective Disorders,?277, 232–234. https://doi.org/10.1016/j.jad.2020.07.137

Flood-Obbagy, J. E., & Rolls, B. J. (2009). The effect of fruit in different forms on energy intake and satiety at a meal.?Appetite,?52(2), 416–422. https://doi.org/10.1016/j.appet.2008.12.001

Nowak, A., Boesch, L., Andres, E., Battegay, E., Hornemann, T., Schmid, C., Bischoff-Ferrari, H. A., Suter, P. M., & Krayenbuehl, P. A. (2016). Effect of vitamin D3 on self-perceived fatigue: A double-blind randomized placebo-controlled trial.?Medicine,?95(52), e5353. https://doi.org/10.1097/MD.0000000000005353

Zhang, N., Du, S. M., Zhang, J. F., & Ma, G. S. (2019). Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial.?International Journal of Environmental Research and Public Health,?16(11), 1891–. https://doi.org/10.3390/ijerph16111891