The Energetic Morning
Working in the morning tends to be the best time to tackle my more challenging tasks. From quality checks to problem-solving, I’ve found it much easier to handle any crucial tasks before lunch. I utilize the start of my day when I feel most energized and present.
However, there are times when something urgent pops up — after lunch. And while choosing the right lunch does help, I get it. Some days you’re craving something more sweet or savory. After caving in, I feel the post-lunch fog: wandering thoughts, slow responses, a sudden irritation.
On most days, I can zone out and handle busy, repetitive admin work. But when I still have to be in crucial mode, things get complicated.
So, let’s cut the midday slump together, without sacrificing our work ethic or consistency. Here’s how I’m doing it.
5 Ways to Gain an Equally Productive Afternoon
1. Get Those Limbs Moving
Whether it’s walking, stretching, or a quick cardio session, getting your body moving will do wonders for your energy levels. If there’s a gym in your apartment complex, make time to hop on a treadmill for 30 minutes. Or pop in a workout DVD and navigate to the short version of the exercise.
I love setting aside a 20-30 minute workout from YouTube for later, so all I have to do is change into exercise clothes and press play. It keeps me consistent with a routine, and I’m hit with energy to focus in the afternoon. The mental clarity that follows exercise is unreal.
Bonus: Working out helps me sleep faster and for longer periods. Just don’t work out too late — otherwise, you will restlessly stare at your ceiling at night.
2. Or, Don’t Move Your Limbs at All
Yes, adults should have a nap time too. A power nap just might be exactly what you need after lunch. Lower the lights, turn off your Slack notifications, and set a timer on your phone to create a peaceful atmosphere.
Now, for some of us, the bed is a trap — if we head straight to our room, we might not get up. To separate a power nap from bedtime, try sleeping on top of the duvet with a light blanket over you. Be sure not to wear your pajamas, but something loose for comfort is fine. If the bed still doesn’t work, grab a pillow and your thin blanket and head to the sofa.
Keep naps under 40 minutes. If you nap for too long, you may wake up groggy, which defeats the whole purpose.
3. Water is Your Ally…
…and coffee is your rival after lunch. Seriously, please skip coffee in the afternoon. That will linger in your system and affect your nighttime sleep.
Drinking water, however, helps. It will improve your concentration, mood, and ability to refocus. It’s important to drink plenty of water throughout the day. I keep a reusable bottle next to me on my desk as I work. It even has markers that help me reach my daily goal of drinking enough water throughout the day.
Your brain will work better if your body doesn’t run on fumes.
4. Slide Those Headphones On
What usually gets you pumping? Music can be a productivity tool if used right. From classical to rock to even binaural beats, there’s nothing like a bit of music to keep focus.
I usually listen to jazz when working. It’s very soothing but not too relaxing to tire me out. On slow days, I may listen to chill lo-fi beats so I don’t accidentally rush myself. But if I’m reaching a hard deadline, then rock is the way to go.
If what you’re listening to isn’t working, you can always swap it out. Find or create the right playlist for you.
5. Absorb the Bright Daylight
Going outside is another great way to gain energy back for the afternoon. Light exposure will wake you up, while dim lighting tends to do the opposite.
If you go for a walk, great news — you’re knocking out tip #1 too.
I love stepping outside on the sidewalk or the terrace for at least 20 minutes. I add breathing exercises to clear my head — especially on days when my personal life is overwhelming (and let’s be honest, you can do this when work is loud, too). A burst of sunlight and fresh air wakes me up and helps me refocus on work. And hey, I fit in a little pep talk whenever I need it.
Depending on the weather, be sure to layer up or down. And if it’s too hot, cold, or wet, looking outside a window will work just fine.
Why We Lose Productivity After Lunch
I get it. Some afternoons, you’d rather clock out early and run from the zips and pings. A lot of the midday slump has to do with what you’re eating for lunch. Foods high in melatonin, sugar, or fat will drop your energy. Eat light meals rich in protein and fiber, and see how much they fuel you.
The other cause of the slump is what you do after lunch, specifically the steps you take to support your energy levels. With these tips, I’ve been able to finish my workday carefully and consistently.
Please know that you don’t have to push yourself to “just sit down and do the work.” At times, your body needs something different than a mental scolding disguised as “motivation.”
Stepping away, even briefly, gives your mind and body what they truly need. Yes, the work will still be there — but you’ll return to your desk ready to tackle it all.
Have a cozy workday, dear.
