Five simple ways to get your energy back when the afternoon slump hits
There’s a particular kind of tiredness that arrives in the middle of a working day.
You’ve answered the emails, sat through the meeting, ticked a few things off the to-do list and perhaps skipped lunch because there was simply too much to do. Then, somewhere around 2.30pm, your concentration disappears, your shoulders are creeping towards your ears and the thought of doing anything productive feels vaguely ridiculous.
Sound familiar?
While there’s no substitute for getting enough sleep, eating well and giving yourself proper time away from work, there are simple things you can do when you need a little lift right now. And sometimes the answer isn’t another coffee.
Here are five easy ways to reset your energy during the working day.
1. Start with a glass of water
When you’re busy, drinking water can be one of the first things to disappear from the list. You get caught up in work, realise you’re thirsty and reach for coffee instead.
But even mild dehydration can leave you feeling tired, headachy and less able to concentrate.
Try making water the first thing you reach for when that afternoon slump hits. Keep a bottle or glass on your desk so you don’t have to think about it, and get into the habit of refilling it whenever you leave your desk.
If plain water doesn’t appeal, add slices of lemon, lime, orange or cucumber, or keep a jug of chilled water in the office fridge.
And while coffee can certainly provide a welcome lift, relying on caffeine every time your energy drops can become a cycle of highs and lows. If you’re already on your third or fourth cup of the day, water might be the better place to start.
2. Get out of your chair and stretch
Our bodies weren’t designed to spend eight hours folded over a keyboard.
When you’re concentrating, it’s remarkably easy to stay in exactly the same position for hours. Your shoulders tense, your neck stiffens and your circulation isn’t exactly getting a workout.
You don’t need to roll out a yoga mat in the office. Stand up, reach your arms towards the ceiling, roll your shoulders, stretch your wrists and gently move your neck from side to side.
Better still, walk to the kitchen and make a cup of tea, take the stairs instead of the lift, or walk around the building for five minutes.
That small change of scenery can be surprisingly effective. You’re not wasting time by stepping away from your desk – you’re giving your brain a chance to reset.
3. Put on some music
Never underestimate the ability of a favourite song to change your mood.
Music can be an easy way to break the monotony of a long afternoon, particularly when you’ve been staring at the same screen for hours. Put on a playlist that makes you feel good while you’re doing repetitive tasks, or listen to something calming when your brain feels overloaded.
If you work somewhere that allows headphones, even five minutes of music can create a useful mental break.
And it doesn’t necessarily have to be your loudest, most energetic playlist. Sometimes one song that reminds you of a great holiday, makes you want to dance around the kitchen or simply puts you in a better mood is enough to shift your mindset.
Think of it as a tiny reset button.
4. Give your senses a lift
Our sense of smell is closely connected to memory and emotion, which is one reason certain scents can make us feel instantly more awake or refreshed.
Citrus scents – think lemon, orange and grapefruit – are particularly associated with freshness and alertness.
Try adding slices of lemon or orange to your water, or keeping a small citrus-scented hand cream at your desk. If essential oils are appropriate for your workplace, you could use a personal inhaler or diffuser rather than applying concentrated oils directly to your skin.
And don’t overlook the simplest option of all: open a window if you can, step outside for some fresh air and take a few deep breaths.
Sometimes what feels like an energy crisis is simply a need to get away from the screen and breathe something other than recycled office air.
5. Don’t let lunch be an afterthought
If your usual working lunch is coffee and whatever happens to be closest to the office at 1.45pm, your afternoon energy may pay the price.
Protein is an important part of keeping meals satisfying, and pairing it with fibre-rich carbohydrates and healthy fats can help create a more balanced meal than simply grabbing something sugary when you’re starving.
You don’t need to turn your desk drawer into a health-food shop, either. Keep a few practical options on hand for those days when lunch gets pushed back or you need something between meetings.
A small handful of nuts, Greek yoghurt, a boiled egg, hummus and vegetable sticks, cheese and wholegrain crackers, or fruit with nut butter can all be easy options.
The other trick? Don’t wait until you’re completely ravenous.
That 3pm chocolate bar might give you a quick hit, but if you’re genuinely hungry, a snack containing some protein is likely to be much more satisfying.
Sometimes the best energy booster is a break
There’s a bigger message behind all of these little fixes: your body isn’t a machine that is supposed to run continuously from 9am until 5pm.
If you’re exhausted every afternoon, constantly relying on caffeine or struggling to concentrate despite getting enough sleep, it may be worth looking beyond quick energy boosters. Your eating habits, sleep, stress levels, workload and general wellbeing can all play a part in how you feel during the day.
But for those ordinary afternoons when you’ve simply hit a wall?
Put down the coffee. Drink some water. Stand up. Stretch. Put on a song you love. Step outside for five minutes.
You might be surprised how much difference a little pause can make.