When afternoon rolls around and brain fog and tired eyes hit, Sam Wood has some sure-fire ways to beat the dreaded slump.
Ahhh 3.30-itis. Whether you’re in an important meeting, taking a quick study break or doing the school pick up– it’s ruthless and it can get you without warning. When that brain fog and tired eye feeling hits it can throw your healthy day off track and cause you to reach for that Mars Bar (or whatever your sweet vice might be) for a quick and desperate burst of energy. We all experience the 3 pm slump from time to time, but the good news is that you can beat it.
Here are my top tips to give you a pickup that will keep you active and productive, helping you power through the afternoon and beyond.
1. Don’t be scared to snack
Often I see clients who are trying to lose weight and in an effort to do this they cut out their snacks completely. I always tell them that a healthy snack in the morning or afternoon is not necessarily a bad thing. In fact, enjoying that bliss ball or protein slice can be just the thing you need to keep you going through until dinner and can help ensure you don’t overeat out of pure starvation when dinner rolls around.
2. Have a balanced breakfast
The old saying ‘breakfast is the most important meal of the day’ might have been around for a while but this is for good reason. A good breakfast will give us the long-lasting energy we need and can even keep us going throughout the afternoon. So, if you can squeeze a good breaky, packed with good fats, quality protein & complex carbohydrates, you’ll be in seriously good stead for the day ahead. Too busy to whip together some eggs and avocado? Why not try one of the smoothies from this collection?
3. Hydrate, hydrate, hydrate
My clients are always floored when I tell them just how much water they should be drinking and the thing is, staying hydrated is key to avoiding that afternoon slump. You should be aiming for 2-3 litres of water per day. Prioritising your water intake throughout the day is essential because even mild dehydration can lead to fatigue and impact our concentration.
4. Get moving
Go for a walk, get some fresh air, get moving and get that blood pumping. Simply moving your body, even if it’s for 10 minutes, is enough to instantly give you the boost of energy you need. Got a dreaded afternoon meeting pencilled in? Why not hit the pavement and make it on foot instead?
5. Switch it up
So, the afternoon slump has hit you. My advice is, switch it up! Whether you were doing the laundry or staring at your computer screen, drop whatever you were doing for 20 minutes and focus on something else entirely. Without variety, we instantly lose productivity, so this could be just the thing you need to refocus, clear your mind and get your brain back in the right space.