I bet you could tell when the time hits 3:00 pm without looking at your phone. You might feel your energy levels plummet, productivity taking a nosedive, and all you can think about is sneaking in a nap or grabbing a coffee.
You’re not alone, my friend!
The mid-afternoon energy crash is a common phenomenon. I have many clients who report that sluggish feeling at that time of day, and I’ve noticed they all share some common ground.
Fortunately, I’m going to share with you some strategies you can implement to dodge the crash and get along with your afternoon. Let’s dive in!
Strategies to Avoid that 3 pm Crash and Keep Cruising
- Assess Your Breakfast: They say breakfast is the most important meal of the day for a reason. A nutritious breakfast sets the tone for your entire day and can help stabilize blood sugar levels, preventing the mid-afternoon crash and cravings. Aim for a combination of complex carbohydrates, protein, and healthy fats to provide sustained energy and satisfaction. If you’re used to just grabbing a bowl of cereal or eating a hardboiled egg on your way out the door, think about combining the two!
- Stay Hydrated: Dehydration can zap your energy levels and leave you feeling lethargic. Make it a priority to drink water consistently throughout the day, especially in the hours leading up to 3 PM. Keep a reusable water bottle at your desk as a reminder to stay hydrated. If plain water isn’t your thing, try infusing it with fresh fruit or herbs for a refreshing twist!
- Snack Smarter: Instead of reaching for sugary treats or caffeine to power through the afternoon slump, opt for nutrient-dense snacks that provide sustained energy. Choose snacks that combine protein, fiber, and healthy fats to keep you feeling full and satisfied until your next meal. Some excellent options include trail mix, a piece of fruit with nut butter, a string cheese and some pretzels, or yogurt & granola.
- Take Breaks and Move: Sitting at your desk for hours on end can contribute to feelings of fatigue and mental fog. Sometimes we just need a change of scenery! Combat the 3 PM crash by taking regular breaks to stretch and move. Even a short walk around the office or some gentle stretching exercises can help increase blood flow! If you are working inside all day, step outside even if it’s just for a minute!
- Practice Mindful Eating: Ever find yourself mindlessly snacking at your desk, only to feel sluggish and bloated afterward? Mindful eating involves paying attention to the sensory experience of eating and tuning in to your body’s hunger and fullness cues. Take the time to savor your meals and snacks without distractions, and chew slowly to aid digestion. This mindful approach to eating can help prevent overeating and energy crashes later in the day.
- Get Enough Sleep: Did you ever think you are tired in the afternoon because of lack of sleep?! It may seem obvious, but getting adequate sleep is crucial for maintaining energy levels and cognitive function throughout the day. Aim for 7-9 hours of sleep each night to ensure you wake up feeling refreshed and ready to tackle the day. Establish a relaxing bedtime routine and create a sleep-friendly environment free from distractions like screens and electronic devices.
If all of these seem overwhelming together, try to focus on one that you feel confident you’ll be able to improve! Small changes can add up to big results when it comes to optimizing your health and well-being.
Here’s to you feeling energized and unstoppable all day long.