Beating the mid morning and afternoon slump

Have you ever been on an absolute roll with your work or having the most productive day at home, to then hit a wall of exhaustion & lower mood around 11am or 3pm?

If you are wondering why you feel so fatigued in the mid-morning & afternoons, there are several factors that can be responsible. Such as what you have eaten, your hydration levels, sleep and probably the most unavoidable factor - how much time we spend staring at a screen (including being scrunched over our phones).


It has not ever been uncommon to hit a slump at some point during the day and one thing is for sure, that ‘slump’ has you craving caffeine or sugar (or both). As much as we would love to reach for that cup of coffee or sugary biscuit when you are feeling sluggish, I’m here to let you know that there are additional ways you can get the pep back in your step.

Below are my three hacks to re-stimulate your brain and re-energise your body, and even help with stress levels.

1. Inversions

Inversions are a great way to get the blood flowing nicely after hours of sitting at a desk. Inversions are the means to do the opposite, in our case of sitting up straight = is to go upside down. Don’t worry, I am not suggesting we do anything crazy like walking hand or head stands on your breaks. However, these little movements help promote more oxygenated blood back into your brain.

For example, try laying on the floor with your legs straight up against a wall (try to get your bum as close to the wall as possible), or practicing a simple downward dog movement for a minute or so. This movement is great to stretch out your hamstrings and lower back. If you do work in an office I understand this may not be as possible, but if you have a health center near you, if a hard core HIIT session isn’t for you then try just finding a spot in the gym and doing some slow mobilizing movements and focusing on your breathing. Even out in a park / open space would work a treat.

However, since most of us are working from home these are relatively simple to do, or even getting outside in the fresh air do some stretching, your body will thank you later! (and the last two hours of your workday will not be as unbearable). 

2. Get some fresh air or Vitamin-D

It is been scientifically proven that a little sunshine (when we do see it in the UK) can make us a lot happier! Not only does fresh air and vitamin D improve our moods, but it may also reduce the amount of melatonin your body produces (the hormone that makes you sleepy). Since we are only allowed out for a certain amount of time (for now) make sure you use it wisely. I like to get my fresh air first thing in the morning as it sets me up for the day and having seen some natural light first thing before looking at my phone or laptop.

3. Have a clear through your inbox or clear of your desk / workspace

Feeling overwhelmed can be a huge contributor to your decrease in productivity, mood, and energy. If your desk or workspace is busy, you are naturally going to find it harder to get the job done efficiently because your mind will be cluttered and disorganized. Same goes for your inbox. Putting off those unanswered emails or text messages that are multiplying by the second is only going to increase your stress levels and make working seem both daunting and impossible. So, if you feel the stress / overwhelming feeling brewing or before that slump hits, I suggest giving your desk a makeover and get those emails answered. I promise, once your desk is clear and manageable, so will your mind to then help finish your work day.

These are just three quick tricks that I have introduced to my day (since I am not as active) to get the blood flowing and my brain firing again in the afternoons. If you do find you struggle, or simply want to try them out then give one of these simple hacks a go. You might find yourself surprised with the results.

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