8 Insanely Easy Ways to Beat the Afternoon Slump

We’ve all been there… afternoon slump can hit you like a ton of bricks. But that afternoon sleepiness doesn’t have to ruin your productivity. Looking for ways to beat the afternoon slump? I got you covered!

2 p.m. comes around and suddenly you can’t get anything done anymore. No amount of caffeine seems to keep your eyes open or your brain functioning. Yup, you’ve been hit by the afternoon slump.

You’re not alone in this. In fact, tons of people around the world feel this same way. Midday fatigue is so common and entirely natural. But that doesn’t make it any less frustrating when you are trying to be productive and get things done!

I know this struggle personally. It’s something I’ve dealt with myself for many years! I remember back in high school I would reach 5th period and suddenly I could barely keep my eyes open!

Luckily, I have developed some strategies and tips for how I beat the afternoon slump. This has helped keep me on track and keep my productivity levels high all throughout the day and I know this can help you too!

This post is all about how to beat the afternoon slump. 

What is the Afternoon Slump?

The afternoon slump is a term used to describe the intense feeling of exhaustion and fatigue that tends to strike midday, specifically from 1 p.m. to 3 p.m. It is not just you that experiences this drop in motivation. In fact, this crash in energy levels is so common that it has been named the “afternoon slump“. It has been studied and evaluated in order to better understand what it is and why it happens. You can read even more about what the afternoon slump is here.

What Causes the Afternoon Slump?

Good news… that midday fatigue you’re feeling isn’t laziness. It is actually scientifically proven to be normal for our bodies to experience a drop in energy from 1 p.m. to 3 p.m.

Our circadian rhythm is responsible for energy and attention peaks and dips throughout a 24 hour time period. You may not be surprised to know that we naturally feel most sleepy from 2 to 4 a.m. and 1 to 3 p.m.

That sure explains a lot about why you can’t seem to focus towards the end of your workday, right?

Even though this midday sleepiness is completely natural, there are ways to combat it. I’ve come up with a list of my own personal favorite ways to beat the afternoon slump that I think will really help you out too!

How to Beat the Afternoon Slump

1. Get Outside

Even just a few minutes outside seems to do the trick for me. When I feel my midday exhaustion start to creep up on me, my first form of attack is to get outside and breathe some fresh air. A recent study found that half an hour outside lead to almost a 50% increase in productivity. That is an insane amount of productivity for just breathing in some fresh air.

I also find that getting outside helps to clear my mind and make me feel more positive. It’s easy for negativity and crankiness to accompany your midday fatigue. Getting outside helps combat both of these things head-on.

Some easy things to take outside:

• Go for a walk
• Drink a coffee
• Eat lunch
• Take a phone call

Next time you feel that afternoon slump approaching, step away from your desk and spend some time outdoors. I’m willing to bet it’ll help boost your energy levels significantly.

2. Hydrate

Did you know that a lack of water can actually make you tired even if you’re running on plenty of sleep? Dehydration may just be the culprit of that 2 p.m. afternoon crash.

The good news is that this is fairly easy to combat. Try keeping a water bottle by your desk in clear sight so that it reminds you to take an H2O break more often. If you need an even better reminder, there are water bottles that break up your water intake into time segments to help keep you on track. This can be super helpful if you’re like me and can forget to drink enough water throughout the day. Definitely look into getting one of these if you need a little extra help building a solid and consistent water schedule.

I’ve also started setting reminders on my phone to drink water. Sometimes that little buzz and notification is the perfect push to hydrate when I might overwise forget!

3. Listen to Upbeat Music

This makes me think back to drivers ed when they told us to open a window (cough, tip #1, cough ; ) ) and play music if we ever felt tired while driving. That’s because listening to music can actually help to wake you up and keep your brain alert.

Now, it’s important to not choose music that will distract you or make you more tired. For example, listening to relaxation rain sounds is just going to make you want to sleep more. And putting on that new Justin Bieber single will probably just make you want to sing and dance… not necessarily be more productive. Haha!

Research has shown that music between 50-80 beats per minute is the happy zone for productivity, alertness, and concentration. These beats are helpful in keeping your brain firing and alert without being too tuned into the music that you find yourself distracted.

Try turning up your playlist when you feel your afternoon slump coming on. See if you can’t stop it in its tracks with some good tunes.

4. Take a Power Nap

Wait… did I actually just tell you to go to SLEEP to be more PRODUCTIVE?

Yes. Yes, I did. 

Doctors say that taking a power nap can actually be more helpful than a cup of coffee when you’re feeling tired. While caffeine might give you more of an instant energy boost, the caffeine jitters can also be the culprit for making more mistakes at work.

But don’t go curl up quite yet… there are some guidelines to follow here. You don’t just get to nap freely if you want to optimize your productivity.

There is a fine line between a nap that leaves you feeling more refreshed and a nap that leaves you even more sluggish than before. Professionals say that you should limit your power naps to 30 minutes in order to reap the most productivity benefits from your rest. Anything over the 30-minute mark and you run the risk of feeling even more groggy than before.

Professionals also say that the prime time for a day nap is between 1 p.m. and 3 p.m. Remember that circadian rhythm we talked about? Because of the natural energy drop in the afternoon, this is the best time for a quick rest. (And likely the time you’ll be craving it the most!)

Next time you feel your eyes getting heavy at work, beat that afternoon slump with a quick power nap. Set your alarm for 30 minutes and get in a quick snooze.

5. Read a Motivating Article

No surprise that this is one of my favorites. I love looking at content from fellow incredible productivity bloggers to get my motivation up and running. Something about reading about productivity makes me want to put it into action myself. Sometimes I will search up motivation or productivity tips, read a quick article and then put the tips into practice.

That said, I really try to keep this brief. If I’m not careful, I’ll get caught up on a website and fall down the rabbit hole of scrolling for hours. NOT the most productive use of time.

Finding a balance here is key. Taking a moment to gain inspiration is incredible… but just be cautious that it doesn’t turn into hours of scrolling!

I was lucky enough to be featured on Feedspot’s Top 100 Productivity Bloggers and Top 100 Self Improvement Bloggers list! If you’re looking for some more great resources for productivity tips, check out the lists! There are some really amazing bloggers on there! 

6. Fuel Up

If your energy is crashing, your body might be telling you it’s time to refuel. Grabbing a quick, healthy snack can be a super quick way to reenergize and beat that afternoon slump.

If you’re stuck at work, it can be tempting to reach for a packaged snack of cookies or chips… but that’s really not the best option here. Hello, sugar crash!

{RELATED POST: 10 Best Afternoon Snacks for Energy}

Instead, I try to grab a more energizing and nourishing snack. These can be just as convenient and portable as your bag of chips. They just may involve some planning ahead.

To prepare for the midday fatigue, I make sure I have lots of healthy options on hand to fuel up. These can be super simple! No need for an extravagant meal here.

Easy Energizing Snack Combos:

• Apple/Banana and PB
• Greek Yogurt and Berries
• Trail Mix Pack
• Hard-Boiled Egg
• Carrots and Hummus
• Energy Balls (this is my favorite recipe)
• Cheese Stick
• Energy/Protein Bars (my current favorite bars are Built Bars! You can use my code “AUTHENTICALLYDEL” for 10% off!)

All of these are super quick, easy, grab-and-go snacks that will give you the perfect balance of nutrients to beat the afternoon slump and get through those last few hours of work!

7. Tidy Up

Does anyone else look around their workspace midday and it is a mess?! You and I both know that working in a mess is not the best way to be productive.

Taking a quick break to tidy up my space is one of my favorite ways to beat the afternoon slump. When my area is clean, I feel so much more focused, motivated, energized, and clear-headed.

Tidying doesn’t just mean picking up the papers thrown around your desk. Clear out your tabs on your computer, exit out of anything you are no longer using, clean up yourself, make sure you are physically comfortable, and clear your senses.

Your attention will be so much sharper after a quick tidy break. This might just be the little shift you needed to counter that afternoon slump!

8. Get Moving

If you can take the time to step away for a few minutes, go get your body moving. Go for a walk, a run, a bike ride, do a quick at-home workout, or take a short break for a dance party (my personal favorite).

Heck, walk down the stairs and back up if that’s all you have time for!

Get that blood pumping!

This definitely does not need to be a major sweat session. No intense marathon training or HIIT cardio needed… just simple, happy, light movement.

This not only will reenergize you, but the movement also helps with mental clarity, decision-making, and can be just the little boost you need to get through the rest of your work day.

I always find that my attitude and my productivity levels skyrocket after some movement. The endorphins that accompany a movement break are game-changing.

Those are 8 easy and simple ways to beat the afternoon slump.

The afternoon slump can absolutely KILL your productivity if you don’t know how to combat it. In some ways, this midday slump is unavoidable. It truly is just part of life. But if you know the right ways to work around it it, you can maintain your productivity and close out your day with energy and focus.

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Hopefully, now that you know a little bit more about the afternoon slump, you feel ready to tackle it next time it hits!

Here’s to productivity, alertness, and lots of energy! You got it!