Surviving the Slump-- High Energy Tips for Your Workday

It’s 3:10pm, and you are exhausted. You feel like you’ve been working for at least 10 hours, and you are willing to give up your slice of the office birthday cake for a nap.

We’ve all been there, but you don’t have to feel like this every day. We have assembled some sure-fire ways to get you feeling peppy (or at least functional!) by the time 3:15pm rolls around.

• Avoid coffee or energy drinks after 3pm.  This may seem counterintuitive—the caffeine in coffee is supposed to make you peppy, so why would you avoid it just as you hit your afternoon slump? The answer is that caffeine consumed after 3pm can disrupt our sleep patterns. It can make it more difficult to fall asleep, and it can prevent you from entering the deep sleep that your body craves. If you want to feel rested throughout the day, avoid caffeine after 3pm.

• Have some super snacks handy. Sure, you may want to raid the vending machine for your afternoon snack, but the highly processed items you’re going to find there are likely packed with sugar. While the initial spike in your blood sugar may make you feel like you’re flying high, the sugar crash will come sooner than you think.  You’ll feel even worse than before you had your snack.  Instead of snacking on a candy bar or chips, try one of these healthy alternatives:

• Almonds or cashews
• Raisins or other dried fruit
• Fresh fruit
• Peanut butter on whole grain bread or crackers
• Humus
• Cheese

• And, if your only options are standard vending machine fare, try to choose something with nuts.  The protein in nuts will help give you sustained energy and will cushion the sugar crash a bit.

• Stay active! There are a number of exercises you can perform while at the office; however, changing your daily routine slightly can have a huge impact on your stamina throughout the workday.

• If you work on the 2nd or 3rd floor of your building and are able to, skip the elevator when you’re going down to the lobby. Even doing this once or twice a day will help you gain some energy.
• Take a few minutes every hour to stretch your arms, legs, neck, and torso. Try sitting up straight and raising both arms into the air, reaching for the ceiling. Hold your arms there for 10 seconds and then alternate extending your right arm and then your left arm a few times.Instead of calling or emailing your co-worker who sits at the end of the hall, walk over to his or her office if you have a question. 
• Try walking around your office or outside your building instead of taking your break by the water cooler. By just getting up and moving, you are increasing your heart rate and blood circulation—preventing your arms and legs from becoming strained. And if you are able to go outside, getting fresh air and ample sunlight will provide an instant boost of energy.
• Take a few deep breaths. This is also a great stress reliever.

If you have any other great tips to avoid the midday slump, be sure to comment below!