You’ve made it through the morning and early part of the afternoon, when all of a sudden, bam. You feel like you’ve hit a wall, and it’s hard to stay motivated and productive.
This midday slump is a natural dip in wakefulness your body experiences in the mid-afternoon. While you may be sleepy enough that you want to take a nap, that’s not always possible.
We asked our editors what they do when they need to power through a midday slump. Here’s what they said.
I take a break from work and do something else that feels productive, like making a nutritious lunch, going for a walk, or cleaning up my space. Taking a few minutes to take care of myself helps clear my mind so I can return to work more energized.
-Hannah Harper
I go for a 15-minute walk or run outside or do a quick HIIT video in my living room. I’m not usually in the mood, but exercise almost always pulls me out of a funk.
-Jani Hall
If it’s nice out and I have time, I’ll go for a quick walk with some music. If I don’t have time for a walk, I’ll switch up where I’m working from. Maybe I’ll work outside or on the living room floor. I also drink some water to try to re-energize.
-Colleen Murphy
While I wish my M&M habit did anything for my midday slump, I acknowledge that movement is the only way. I walk the dog if I’m at home, take a lap of the office if I’m not, and attempt to get a view of the Hudson River either way.
-Anisa Arsenault
I always look forward to matcha tea and a balanced, nutritious snack, like nuts and dried fruit, around 3 p.m. It helps get me through the afternoon. I also try for a mid-afternoon walk, even if only for 10 minutes.
-Jamie Wolff
I get up and move. I try to cut off my coffee by noon, so when I get tired around 3 p.m., I get up and walk around the office or my apartment. Moving my body for just 5-10 minutes always helps me feel more alert and refreshed.
-Jenna Anderson
If I’m flagging after lunch, a single shot of espresso perks me up pretty quickly—even more so if it involves a brisk walk to the shop down the street rather than just the few steps to my kitchen.
-Amanda Doyle
I like to either go for a quick walk with my dog for some fresh air or put on the happiest, dance-able music I can find and let it boost my mood.
-Tori Partin
A big trend among our editors seems to be movement. Going for a walk or getting a quick workout in does the trick for a lot of Health editors. Maybe something else would work for you, though. You can try any of the following methods to get a boost of energy in the afternoon:
- Eat a healthful snack: Try fresh fruits or vegetables with hummus. Avoid sugary snacks.
- Stay hydrated: Keep a water bottle nearby, and set reminders for yourself to take hydration breaks.
- Do light exercise: This can include stretching, short walks, or desk exercises
- Practice breathing exercises: Box breathing or deep breathing can give an energy boost.
- Take a power nap: Find a quiet, dark place and nap for 10-20 minutes.
- Have caffeine: Caffeine can take 30 minutes to take effect. If you’re having caffeine and taking a nap, you should drink the caffeine and then nap for 20 minutes to feel the full effects.
