6 Tips to Beat the Afternoon Slump and Stay Productive
It's three p.m. and the words on your computer screen are looking a little fuzzy. All you want to do is lay your head on your desk and close your eyes, but a nap just isn't an option. Your to-do list wraps around the block, and you need those valuable afternoon hours to get something accomplished. That afternoon slump used to be the worst part of my day. I wanted to crawl under my desk every day for a nap. Instead, I ate handfuls of mini candy bars and drank cups of coffee in an effort to stay alert and productive. By the time six o'clock rolled around, the sugar high was gone, and I had no energy to make dinner, hit the gym or study for my health coaching classes. All of that caffeine upset my sleep, and I often found myself wide awake at midnight. Of course, I woke up exhausted-- it was a vicious cycle. It took a little time, but once I learned to tune into my body and experiment with different foods and habits, I was able to identify what helped me thrive. Your food habits and meal choices can either zap productivity or enhance it. Eating well is the foundation of a successful day. Balanced meals and snacks provide stable blood sugar. What does that mean for you? More sustained energy means that you'll have the energy for hot yoga after work. Stable moods mean better interactions with clients. You may find you can focus better which will allow you to accomplish more on your to-do list. Plus, taking the time to eat healthful meals puts you in the self-care mindset, making it easier to address your own needs (as a mom and entrepreneur, that can be a challenge!). Wouldn't it be nice to feel as clear and alert at three p.m. as you did at ten a.m.? Consider these six habits to help you create sustained focus and energy throughout your busy work day:
Step #1: Drink 6 glasses of water by 3 p.m.
Drinking enough water will ensure you're properly hydrated before the afternoon slump hits. Dehydration can make you feel sleepy, grumpy and can cause headaches. Drinking a majority of your water before 3 p.m. will keep you from downing water in the evening, then interrupting your sleep with middle of the night bathroom breaks.
Step #2: Eat the right lunch (and don't skip breakfast)
The "right" lunch depends on what works best for your body. Choose one protein and combine it with two vegetables and a little fat. For example, try a big salad with half an avocado and protein like chickpeas, hard boiled eggs or chicken.
Step #3: Get some sunshine and a walk
Sunlight will signal to your body that it's still daytime. A walk can help clear your head, get the blood flowing, and even work through problems or brainstorm ideas. Aim for 15-30 minutes, but even a 5-minute trip outside can help.
Step #4: Avoid sugar & caffeine after 3 p.m.
This is a tough one. Cravings for candy bars, cookies, or fancy coffee hit hard after lunch, but snacking on these treats will sabotage your best efforts at productivity. If you want clarity and focus, skip the sugar and opt for a healthy snack (see step 5). Instead of coffee or black tea, try ginger or peppermint tea. Both have stimulating qualities without the caffeine high. Sugar and caffeine will get your energy up temporarily, but you'll likely come crashing down an hour later. And, we all know the day is far from being over at 5 p.m. There's still dinner to prepare, homework with the kids, chores to do, and hanging with your spouse.
Step #5: Eat the right snacks
Nutrient rich snacks will contribute to your energy stores. Here are a few ideas:
Kale:
In Chinese medicine kale, or any dark leafy green, is thought to have uplifting qualities. Try a green juice, kale salad or kale chips. Dark leafy greens can also contribute to iron stores, so if you're feeling tired due to an iron deficiency, this can help.
Chia pudding:
chia seeds are packed with nutrients and fiber. This healthful snack can help you stay full longer so that you have the energy to hit the gym and make dinner. Layer your chia pudding with blueberries or raspberries for an antioxidant boost.
Fruit and nuts:
a piece of fruit provides that naturally sweet hit along with fiber to help you stay full. The fat and protein in nuts provide staying power, helping you stay focused.
Protein and veggies:
eating a little more protein in the afternoon can help you power through your evening; this is especially important if you plan to exercise or have an evening event to attend. Try a hard-boiled egg and some carrot sticks, leftover chicken with some broccoli, or black bean vegetable soup.
Step #6: Protect your sleep
It's easy to let a regular bedtime slip later and later into the evening. After all, it might be the only time you get to yourself or to spend with your spouse. But, without good quality sleep, there's very little you can eat or do to improve your focus and energy. Get into bed and allow yourself seven to eight hours of sleep every night. [TMM HINT: If you can't sleep well or experience hot flashes during sleep, try using a cooling pillow.] If the afternoon slump hits you hard, try implementing a couple of these tips and see if you notice any changes. As working moms, entrepreneurs, and business owners it's important we continue to give our bodies what they need to thrive. It's all too easy to ignore our own needs to meet the needs of others-- clients, family, and friends. Eating well gives us the energy we need to take care of our bodies and provides the necessary fuel for a successful, focused and productive day.