I feel like I go through phases with having more or less energy in the afternoons and a lot of it depends on how busy I am, how many hours of sleep I got the night before, my diet, motivation, exercise routine, etc. SO, I thought I would share a handful of tips you can implement whenever you’re feeling that afternoon slump to kind of, let’s say, kick it in the ass.
If you have more ideas or ways that help you, leave them in the comments below! 🙂
7 WAYS TO BEAT THE AFTERNOON SLUMP
1. Get up and MOVE – this can be anything from going outside on a walk around the block, picking a quick workout from my IGTV or feed, taking a work call on-the-go, or just stepping outside– literally put your feet in the grass, this is called grounding and there’s so many benefits on this! Get your heart rate moving, even if it’s for 15 minutes! Bonus for going outside because your body can soak up some energizing vitamin D, which also helps support your immune system.
2. Grab a SNACK & HYDRATE – did you know up to 60% of our body is water? Your brain, heart, lungs, muscle are all made of water, plus it’s essential for digestion. It’s needed everywhere, especially around training! My best tip is to get a 32oz water bottle (a straw is KEY to up your intake!), and try to fill it up 3x throughout the day. I like to aim for 75-100oz with my training schedule. This can help with recovery too, FYI! As for snacks, sometimes the act of chewing can help wake you up. Try something that’s going to give you FUEL that lasts and will give you a little jolt of energy. I.e. handful of nuts (without added oils) & fresh organic berries, a piece of nourishing toast (I like a good, minimal ingredient sourdough or the brand, Base Culture) with some avocado for healthy fats and a sprinkle of hemp seeds + hard boiled egg + drizzle of extra virgin olive oil, a Chomps turkey stick with almond flour crackers, hummus and crunchy veggies.
3. Beat the clock – Set a 20-min timer on your phone and see how many chores you can get done in the house. Or to simplify that, pick a specific room or area in the house and get to it. I don’t know what it is about racing against a clock, but I swear I always get done so much more accomplished!
4. Get enough SLEEP – I aim for 7-8 hours. That’s my sweet spot, but some people (like Bridger) prefer 8-9 hours. Do what works best for you and try not to go to sleep too late. To keep a good routine, it helps to go to sleep and wake up at the same time everyday. I also can’t sleep without my white noise machine and a slightly freezing room. *working on going to sleep before 11:30pm right now!!
5. Check your DIET – take inventory of your week. Do you find yourself ordering out most days? Reaching for easy packaged snacks, meals, etc? I recommend starting slow, but start making meals from home with fresh ingredients! Most of my recipes are under 30-minutes in the kitchen and made with simple ingredients– check out my blog for more ideas 😉 Once you start eating foods for nourishment, your body will start to crave them and chances are you’ll have more energy throughout the day, you’ll sleep better, your skin will glow, and so much more. In my opinion, the combination of quality protein, healthy fats, complex protein and fiber are very important to one’s diet. These kinds of foods will give you sustained energy and keep your blood sugar balanced as opposed to snacks like pretzels, chips & desserts that tend not to offer any beneficial fuel.
6. Make something REFRESHING – I swear sometimes I just need a iced matcha latte (the boost of calming energy doesn’t hurt either- click here for my ride or die organic matcha powder), my Athletic Greens (best greens powder on the market and has things like prebiotics/probiotics, digestive enzymes and 75 vitamins and minerals. Click here to get a year supply of their vitamin D3 + k2 dropper and 5 travel packs with your first purchase), electrolyte mix (I use Go Ultima and their new Mocktini varieties are SO GOOD), or go all natural and slice up some fresh fruit + citrus to elevate your plain water.
7. Get a little CHILLY – Go take an ice cold shower for 30-60 seconds. I promise it’ll wake you right up plus bring on more benefits like increasing circulation and helping with recovery! Not into that? Try something a little more subtle and go with an ice roller for your face. My go-to has been this Hot Mess roller— stick it in the freezer overnight and it’ll be the best thing that’s happened to your face + mood in the AM or afternoon slump!
Hope this was helpful!! 🙂