Getting Past the Afternoon Slump

Ways to power through your day, whether working from home or the office.

Tell me if this scenario seems familiar.

It’s 2 p.m. Maybe 2:30. Lunch is a memory. Proper quitting time is a couple of more hours away. There’s work to be done, but where’s the energy?

Man, a nap would be nice right now.

Unfortunately, a nap may not be in the cards. Even working from home, you have responsibilities, deadlines, and a stack of bills that won’t get paid until the work is finished.

While the afternoon slump is a fairly common challenge, it’s not impossible.

Here are some strategies you can use to power through those last few hours of the workday.

The right drink

You might think something with caffeine will be the best way to go. While coffee, tea, or soda may help a little, I’d caution against relying too much on that — particularly if you’ve already had a fair amount of caffeine that day.

While caffeine may give some people a jolt of energy, it’ll be a boost of nervous energy that will take away from your ability to focus on your work.

I’d recommend water instead. For one thing, caffeine can contribute to dehydration, which will slow you down. If you go for water, you can increase your hydration without side effects. And it’s generally healthier.

And while we’re on the topic, I wouldn’t recommend a lot of juice or other drinks with a high sugar content. The energy boost is short, and the crash can make you feel even more tired.

Stick with water.

Up the lighting

If the room you’re in is too dim, that might be encouraging your brain to start producing melatonin which will contribute to your afternoon drowsiness.

Instead, turn on some lights or open the window blinds. Exposure to bright light will increase your alertness and help combat any encroaching sleepiness.

Adjust the room temperature

A warm room can make one feel sleepy, but a cold room can make your body work harder to stay warm and thus tire out more easily. Supposedly, 72 degrees Fahrenheit is the perfect working temperature, but I’ve found I do better in the upper 60s on some days and mid-70s on others.

There may not be a perfect working temperature covering everyone, but there could be one for you specifically. If you have control over your workspace’s ambient temperature, see what works best for you, and feel free to adjust as necessary.

Consider your diet

We tend to eat a lot of starches. While there is a need for some carbohydrates, it’s too easy to overdo it. White bread, white rice, various pastries, and pasta can all cause blood sugar to spike. This can result in an afternoon slump.

Instead, go for foods rich in fiber and protein. They keep you fuller longer and help support you through the length of your day. I’ve found the perfect lunch — at least during warmer months — is a fresh salad with chunks of grilled chicken in it.

Taking on the snack attack

While we’re talking about food, let’s talk about snacks.

Nothing wrong with a mid-afternoon snack if you do it right.

Avoid potato chips, pretzels, and candy. Go for nuts, yogurt, or string cheese instead. Other options could include peanut butter crackers or peanut butter on a celery stick.

Get up and move

We human beings weren’t designed to sit for as long as we do. When 2 o’clock hits, get up from your desk and take a short walk. If you’re working from home, this is a good time to spend ten or fifteen minutes doing a household chore or taking the dog out. If you’re at an office, just take a quick walk around the building.

When you get back to your work area, you should be feeling a bit more refreshed as your blood has gotten moving through your system, and you’ve had a chance to enjoy a brief change of environment.

Schedule your work strategically

You know your prime productivity hours.

If you can, schedule high-energy tasks for your most productive times — such as the morning — and your more low-energy or less-urgent tasks for when you know you’ll be moving a little more slowly.

It doesn’t necessarily address defeating the afternoon slump, but it can at least optimize how you align your work and your mood.

Say hello to someone

Human beings are social creatures.

And sadly, work can sometimes be isolating — even if you work in an office.

Take a few moments in the afternoon — maybe while you’re taking a break for some physical activity — to say hello to fellow workers. Perhaps some of you can all take a walk around the building together.

If you work from home, reach out to a colleague via phone or video call. Or go for a walk around the block and see how the neighbors are doing.

If you live with other people, check in for a good five-minute conversation. That will freshen your mind and help sustain you through the afternoon when you get back to your desk.

You can do it!

Everyone has an afternoon slump — or at least the equivalent slump if working an odd shift.

It can make work more challenging and have an effect on your mood.

Fortunately, it’s not too difficult a thing to manage.

Try some or all of these suggestions and see what works best for you.

If you have your own tips or tricks, feel free to share.

Cheers!

About John Teehan

John lives in Rhode Island with his wife, son, and dog. He specializes in tech, health, business, parenting, pop culture, and gaming. Visit wordsbyjohn.net for more info and rates. Twitter: @WordsByJohn2.

Do you like poetry, short fiction, and general oddities? Check out my new book, Life Among Psychopaths: an unexpected potpourri, now available on Amazon.