6 Energy-Boosting Habits to Beat Your Afternoon Slump

Do you battle to keep your eyes open in the middle of the afternoon?

You’re not alone. The dreaded afternoon slump happens to the best of us.

Unfortunately, heaviness, brain fog, fatigue, and loss of motivation make it tricky to live your best life.

Today, we’ll explore natural solutions to make afternoon slumps a thing of the past (spoiler alert: none involve caffeine).

What Causes an Afternoon Slump Anyway?

An afternoon slump is annoying, but it’s kind of… natural.

Your brain and body can’t be “on” 24/7. Around mid-afternoon, your body naturally fatigues.

That said, aspects of your environment can exacerbate afternoon fatigue, such as:

Poor sleep
Lack of movement
Lack of natural light
A diet high in sugar and processed carbohydrates

But we’re not suggesting you take the afternoon off every time you hit a slump.

Instead, we have 6 tips to help you manage energy dips. Give these a try and see your energy transform.

1. Fuel Your Body

If you’re feeling sluggish in the afternoon, it may be a sign your blood sugar has dropped or that you’re dehydrated.

Side note: Most people don’t realize dehydration makes it difficult to focus.

Keep a glass of water or a cup of herbal tea at your desk to remind you to drink more. And, before the fatigue hits, eat a healthy afternoon snack to balance your blood sugar.

Here are a few of our favorite snacks:

Full-fat yogurt and sliced apple or our TCR Probiotic Yogurt Bark
A boiled egg with whole-grain toast
Sliced carrots with hummus
A berry smoothie with a scoop of protein powder

You can pre-prepare snacks before work to make the afternoons easier.

2. Change Your Body Language and Get Moving

Your posture and breathing rate impact how tired (or energetic) you feel.

For example, slouching, shallow breathing, and sighing send a message to your brain that you’re tired.

Sitting up, smiling, and breathing with your diaphragm can turn your energy around. In addition, taking a walk outdoors for fresh air or doing some stretches around the office will get your blood pumping and shift your mindset.

Bonus tip: If your colleagues are open to it, suggest “walk and talk” meetings to switch things up.

3. Try Our TCR Mini-Meditations

Napping during the day can leave you groggy and grumpy, especially if you sleep for more than an hour.

On the other hand, meditation clears your head and gives you an instant energy boost. It’s a state of “resting wakefulness” that recharges your brain and body.

Our monthly membership program offers short guided meditations, known as TCR quickies. Our members use these practices for a midday boost – often on breaks at work or when their children are sleeping.

4. Energizing Breathwork

Low oxygenation from sitting all day, poor posture, and rapid breathing can worsen the afternoon slump.

Try this simple, energizing breathing sequence for caffeine-free buzz — it’s called the breath of fire:

Breathe in and out through your nose rapidly while focusing on exhaling forcefully as you contract your belly.
The exhale is active, but the inhale is passive.
After 10-15 breaths (a cycle), allow your breathing to normalize for a moment.
You can start with 2-3 cycles – don’t exceed this in the beginning, as you may get dizzy.

This is also a great way to start the day.

Breathwork is an integral part of our monthly TCR membership program. Join us for short breathwork practices and other TCR quickies.

5. Get Natural Light

Regular natural light exposure is one of the best ways to boost your mental and physical energy. Sunlight suppresses hormones like melatonin, known for triggering sleepiness, and signals your brain to stay active and alert.

We suggest taking regular outdoor breaks during the day when possible. Drink your coffee outside, eat lunch on the grass, meditate outside, or go for a walk in the sunshine.

6. Use Essential Oils

Perking up our energy levels with essential oils is one of our favorite “life hacks.”

Try this blend when you need a pick-me-up during the day:

2 drops of peppermint essential oil
2 drops of bergamot essential oil
1 drop of lemon essential oil
1 teaspoon of carrier oil (like almond oil or jojoba oil)

Add a few drops to your hands and inhale deeply. In addition, massage a small amount onto your temples and pulse points as you inhale slowly through your nose.