How to avoid a mid-day slump

We all have times in the day when we have a slump during the day and work can be a struggle. I have five tips below that might help avoid the slump and keep you powering through. I hope they help. None of these tips will work if you don’t! Make sure you try a few.

Start right

Your mid-afternoon slump could be down to what you got up to that morning. If you don’t make time for breakfast, you are more likely to feel sleepy during the latter stages of your working day. Make sure you eat a breakfast full of protein and wholegrains, such as scrambled eggs on wholegrain toast, porridge with almonds and apple, or a fresh fruit smoothie. If you don’t have much time in the morning or don’t feel like eating first thing, you could always have a breakfast on the move, such as a wholegrain bagel filled with reduced fat cream cheese and salmon, or make a little pot of fruit, natural yoghurt, honey, and almonds. I’m up at 6.30am and have to drive so I have a spinach, banana, and vanilla protein smoothie ready from the night before. Then I only have to clean a bowl from my porridge.

Cut down your carb intake

Carbs and fat can fuel afternoon slumps. If you love fries or sandwiches as big as houses, your energy levels will plummet come mid-afternoon. However, you don’t need to cut out carbohydrates and fat altogether. Instead, simply reduce your portions, eating no more than a fist-sized helping of your favourite carb and limiting fat intake. Fat takes a long time to digest and leaves you feeling over-full and consequently rather sluggish. Maybe eat a salad with egg, turkey, or chickpeas. Other good, slump-fighting meals include brown rice served with salad and a tomato and olive oil sauce, or chicken soup for chillier days.

Take a break and have a snooze

Your boss may not agree, but you need to take a break. Studies have found that taking regular breaks leads to increased productivity at work, and taking between five and 15 minutes can really help combat your afternoon slump. Try to get up and walk around at least once every hour throughout the day. Then, during your break, do a few stretches and take a few deep breaths or meditation to invigorate and refresh your mind and your body. When you return to your desk, you should feel much more alert and can wave goodbye to that slump.

Grab a drink

When you have a lot on, it can be easy to forget to drink, but your afternoon slump might be caused by a lack of water. Dehydration can make you feel tired, so when you next feel the yawns and the fuzzy thinking associated with an afternoon slump creeping in, grab yourself a glass and get yourself some cold, fresh water. If you don’t really like the taste of water, maybe add some lemon juice. This makes a really zingy, refreshing drink that will wake you instantly. Alternatively, soak pineapple chunks in a jug of water at lunch, then when your slump hits, pour yourself a glass of pineapple-infused drink.

Use your head

When an afternoon slump strikes, the last thing you want to do is engage your brain. But a fun, quick task gives those brain cells a blast. Crosswords, lateral thinking puzzles, or even a quick puzzle game on your phone can help you beat the slump. Playing a game with others is best, but if you are at work just quietly take five minutes to do one of these tasks. Engaging your brain this way will rouse your concentration levels and refocus you.

 

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