10 Tips You Can Start Right Away To Avoid The Afternoon Slump

Emilia D'aversa

The Afternoon Slump is real and you’d most likely want to avoid it! Read on for my top 10 tips on how to bring more wellness and wellbeing into your everyday life. I’ve also included some coaching questions to provide you with a more holistic and sustainable approach. 

There’s no doubt about it – afternoon hits and you feel like the struggle is real. You’re most likely wanting another cup of coffee or want to reach for something sweet. And you have every intention of this not happening but you can’t seem to fight the fatigue. 

But there is another way. 

As a Personal Transformation Coach and Kinesiologist, I’ve got 15 years of experience – both personal and professional – in dealing with the afternoon slump. And through all my years of professional training, I have additional insights that will help you. 

I have found these 10 tips to be most effective at helping keep your energy levels up and avoiding that afternoon slump for a healthier more balanced lifestyle.

Top 10 tips to avoid the afternoon slump!

1.Power Nap – This is a lifesaver. Set your alarm for 10 to 20 minutes. 

Coaching Questions for you: 

  • What would it mean to your energy levels if you could have a quick snooze every day?
  • What needs to be in place for you to have a 10-minute nap? 
  • Where could you have this power nap? 
  1. Drink Water – Drink 2 liters of water a day. The difference in your energy levels is astounding. 

Coaching Questions for you: 

  • What are some ways you can make this happen? 
  • What changes do you notice happening not only to your energy levels but your body? 

Replace that extra cup of coffee with water. It also helps to keep you feeling full so you’re less likely to grab that sugary, high carb snack that will eventually make you feel even more lethargic.

  1. Walk – Have 15 minutes? Step outside of your office and get some fresh air. The change in scenery can help to declutter your mind, movement increases your body’s energy levels, and the fresh O2 will elevate your mood! 

Coaching Questions for you: 

  • When will you set this up? 
  • What time will you go? 
  • How many days each week will you go? 
  • How can you be reminded or be accountable? 

It’s an important meeting with a purpose to increase your energy levels so you can continue to be productive in the afternoon! 

Those extra steps on your feet are also great for your body! We are not meant to sit for long periods of time! If you’re a numbers-driven kind of person, invest in a Fitbit or use the health app on your smartphone to track how many steps a day you take. Try to aim for 10,000 steps a day which is a great measure to know you’re being active enough even though you have a more sedentary job or lifestyle. 

  1. Call a Friend – Being social with either a fellow colleague or friend is a great way to boost our energy. An even better option is to see if a friend can join you on your walk! Or if you don’t have enough time to head out for a quick walk and only have 5 minutes give someone you care for a phone call and say hello. That connection is mentally stimulating and can really wake up the brain and bring in some much-needed energy. 

Coaching Questions for you: 

  • Who in your work team is someone you have energizing conversations with? 
  • Who out of your friends or family could you call once in a while for a quick energizing chat? Maybe a quick joke to share? Or a grateful moment? 
  1. Have a Snack – a nutritious snack that is. Some of my favorite go-to snacks are an apple and almonds, or nut butter of some sort. Half of a sandwich, half of a protein bar (vega has some great options). A hard-boiled egg and raw veggies. That protein and healthy carb will ignite your much-needed energy boost to keep you going all afternoon. And you will be much less likely to binge at dinner because you have kept your blood sugar stabilized. 

Coaching Questions for you: 

  • What can you pack each day to work to help energize you and avoid wanting to reach for something high in sugar? 
  1. Meditate and Breathe – If you can close your eyes or take a few moments to take some deliberate deep breaths, you’ll find out quickly that this is an amazing tool to help energize you. 

I wrote a blog a while ago about the benefits of meditation and how it can change your life. Check it out here. Also, here’s a great post on the best meditation apps to download (most are free or come with a free trial of some sort!)

  1. Stretch it out – Sometimes your body needs to move – even if it’s just for a minute. Taking a quick desk break to stretch can instantly increase your energy levels. Check out this post on some easy stretches you can incorporate while sitting at your desk. 

Set a reminder alarm on your phone to take a quick 2-minute break to stretch. Your body will thank you and enjoy that energy boost. Moving for just a couple of minutes will increase your alertness.

Coaching Questions for you: 

  • What are ways to make this as easily accessible for you as possible? 
  • What needs to be in place for you to make some stretches?
  1. Get enough Sleep – This is one of the most important things we can do to help us in our week. 

The benefits are endless. Your body naturally craves less sugar to keep your energy levels up. Sleep helps you function at an optimal level in your day. You will also be in a position to make better decisions. Your workouts feel like you’re actually fit vs feeling exhausted. 

AND you might be less likely to grab that second or third cup of coffee causing your cortisol levels to rise, which can create a really bad sleeping cycle in the long run. 

Here are some easy tips you can incorporate to improve your sleep hygiene immediately:

  • Get up at the same time each day so your body can get into a rhythm.
  • Don’t use your bed as a hangout spot—try to avoid getting into bed until you’re ready to wind down.
  • Unplug from phones, tablets, and computers at least an hour before bed.
  • Keep phones and any other “connected” devices out of the bedroom (or at least across the room).
  • Avoid heavy meals close to bedtime.
  • Exercise (but not right before bed).
  • If you have racing thoughts, don’t just hang out with them. Get up and write them down, then do something relaxing to distract your mind while your body’s fatigue takes over.

Coaching Question for you: 

  • What is one habit you want to change to help you get to bed at a decent hour each night? 
  1. Eat a Healthy Breakfast – I’m a big believer in starting your day with a meal. Breakfast is my favorite meal of the day. I find that it can aid in maintaining my energy levels throughout the day. 

Of course, that’s only possible with the right kind of breakfast food. Ideally, make sure your meal has a balance of carbohydrates, protein, and some fat. Some examples are; oatmeal with berries, hemp and chia seeds; scrambled eggs with some veggies.

Here’s one of my favorite go-to smoothie recipes I make in the morning. 

Coaching Question for you: 

  • What’s one small change you can make in your breakfast routine this week?
  1. Smell Something Energizing – Essential oils aka aromatherapy can be an excellent way to quickly increase your energy levels. My favorite scents for helping me get a quick boost are: 
  • Grapefruit Essential Oil
  • Lemon Essential Oil
  • Peppermint Essential Oil

 

I hope that this article provides you with options of what’s possible and perspectives on how you can incorporate small changes into your daily work routine. 

 

You don’t have to implement all of these ideas. 

 

Pick one thing and see how that goes for a week. Make it something you look forward to! 

 

I know it’s possible for you to see changes and to enjoy that afternoon part of your day without feeling drained. 

 

Let me know how these tips help increase your energy in your day. Always feel free to drop me a line with what has worked with you or if you want to just chat! 

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