5 Ways To Beat The Mid-Afternoon Slump

By Katrina Scott on

Does this sound familiar? You’ve been crushing it all day and then when 3 or 4 pm hits, all the sudden you’re feeling exhausted, foggy, and unfocused? 

It’s that dreaded mid-afternoon slump, and it happens to all of us. This is your body’s way of telling you that you’re sitting too long, dehydrated, or not properly nourished...or all of the above! 

These five quick tips will help you bounce back and prevent that slump in the first place, so you’re feeling energized, focused, and balanced all day long!

 

1. Fuel up first thing 


The afternoon slump is usually a result of your blood sugar being imbalanced — and this all starts with breakfast! When you start your day off with too much sugar and refined carbs, your energy will spike for a bit, but it won’t last. Pretty quickly your energy will crash, and you’ll crave sugary foods for the rest of the day. 

Instead, set yourself up for success with a nourishing breakfast filled with protein and healthy fats. A TIU protein smoothie, overnight oats, or a veggie scramble are all amazing options! (Check out the “Healthy Breakfast” section in your TIU app for more recipe ideas.) 

2. Take a stand

Sitting for too many hours at a time (especially in front of a computer) will make you groggy. Try switching up your workspace. Make a DIY standing desk by working at your kitchen counter or another surface for an hour at a time. 

Moving regularly will also get your blood flowing and your energy up. Set reminders on your phone and take regular breaks to go for a quick walk. We love taking conference calls while on walks, or for a calming recharge, try the Midday Mindful Meditation in your app

3. Snack smart

We suggest limiting grains and fruit after 2 pm to avoid spiking and crashing your blood sugar. Instead, go for veggies and healthy fats to stay balanced. We love sliced cucumbers, carrots, and peppers with guac as a quick snack. If you’re going to have something with natural sugars (like a green juice), add healthy fats like a handful of nuts to balance it out. 

4. Raise a glass

Of water...of course 😉 💦  When you’re feeling groggy or your body is craving sugar, it’s often a sign of dehydration. Make sure you’re sipping all day ~ aim for half your bodyweight in ounces of water per day ~ and especially up your intake in the mid-afternoon. 

5. See the light 

Exposure to bright light signals to your sleepy brain to wake up. In one study, participants who wore bright blue light glasses a half hour after lunch experienced less brain fog than those who wore glasses with dim lighting. If possible, try to set up your workspace near a window so you can see the sunlight. Or after lunch, go for a quick walk or even just a lap around your yard to get out in the daylight. 

Love HIIT, strength training, and yoga? Join us in the Tone It Up app for hundreds of fun and effective workouts you can do right at home!

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