7 Ways to Beat the Afternoon Slump

Are you familiar with the afternoon slump? You know, that dip in your alertness that rolls in sometime between 2 p.m. and 5 p.m., causing your eyelids to start drooping. Trust me, you’re not alone. Our friends at Mindful.org assure us that this afternoon slump is a “real, biological phenomenon–a sign that our internal clock—fluctuations in energy and body temperature regulated by our circadian rhythms—is running on time”.

Don’t let the slump keep you down! With the help of Mindful.org, Exude has composed 7 tips to help you recharge and be productive through the end of the day… without pumping you full of caffeine or sugar!

1. Stretch it Out!

What’s the first thing you do before a Sunday morning run? You stretch! This loosens and warms up your muscles for the mile or two (or however long) you have ahead. Similarly, stretching for even 20 seconds at your desk can have a huge effect on your energy levels for the day you have ahead—even (and especially) if you’ve already been sitting at a desk for hours. Try a handful of these desk stretches to keep your muscles loose.

2. Stay Hydrated!

Dehydration has a lot of sleepy side effects! Water regulates your body temperature, lubricates your joints, and helps transport nutrients to give you the energy you need throughout the day. In order to avoid dehydration, just keep sipping. Aim for eight 8-ounce glasses per day. This is known as the 8×8 rule. Need help remembering to consume? Check out these tips for keeping hydrated!

3. Take a Walk!

The air can get pretty stale if you spend your days in an office building. Some fresh air is necessary to perk you up, even if you only have 5 minutes to spare. It will get your blood flowing, your muscles moving, and will help you come back to your desk with a fresh mind. Exude recommends taking a full 15 minutes (if you can) each day.

4. Close your eyes!

We spend so much of our days with our eyes widened by the glaring light of our smartphones, TVs, computers, tablets, etc. Not only is there a physical strain associated with this, but there is also a mentally draining component. If you can’t take the time to go for a nice 15 minute walk, place your hands over your eyes for two full minutes every couple of hours (use your phone as a timer & even to set reminders). Relish the time you have to sit still and be with yourself.

5. Call a loved one!

Sometimes you just need to hear a loved one’s voice, even if you have nothing to talk about, in order to help you relax and de-stress. Tell them you love them. Tell them why they matter, or simply that you’re thinking of them. It’ll make their day better; it’ll make your day better!

6. Try a “Walking” Meeting!

If you need to be productive and can’t afford to take that walk, or even close your eyes for that two minutes, take one of your meetings outdoors! Discuss what you would in the office, outside. Here at Exude, we love going for walks along the Schuylkill River Trail with our colleagues! We can be productive and have our needed discussions with some added fresh air!

7. Tidy Up!

When you create an uplifted environment for yourself, your mind and body will follow suit. Take a few minutes to clean up your desk, wash a few dishes, or even straighten up your coffee table. You could even take the time to tidy up your mind by creating a “to-do” list.