Quit program. Log off. Power down.
That’s your brain’s reaction to a dense report you’re trying to analyze at 3 p.m. These mental lows are natural; they’re part of the circadian rhythm, which affects energy. “You cannot work nonstop, all the time at full speed and full strength, 10 hours a day,” says Laura Stack, productivity and performance expert and author of “The Exhaustion Cure.” “You’re not a robot; it isn’t going to happen.” But don’t completely surrender to the slump. Here’s how to be productive throughout the day.
Be one with the slump.
Everyone’s biological clock is different, so track when your energy rises and falls throughout the day. While Stack says many office workers’ low points are around mid-afternoon, that’s not the case for everyone. By knowing whether yours hits at 2 p.m. or 10 a.m., you’ll be able to anticipate, and therefore manage it. “You have to recognize when your body is going through one of those normal energy lows and respect it,” she says.
Schedule easy tasks for low-energy times.
Now that you know your slump typically hits around 2 p.m., plan to do your “housekeeping” in that hour, says Julie Morgenstern, professional organizer and author of “Time Management from the Inside Out.” Answer emails, file documents and submit expense reports, for example. “That stuff is actually important,” she says, “but it doesn’t take as much brain power or doing heavy-duty thinking.”
And schedule tough tasks for high-energy times.
You know 9 a.m. to 11 a.m. is when you feel most alert and focused, so plan to use that time to tackle “anything that requires focus or intense concentration, or anything that’s difficult for you,” Stack says. She even suggests creating a recurring event on your calendar so your most productive time goes uninterrupted. “We have to be very purposeful in how we structure and schedule our days, how we block out time and how we protect it from other people,” she says.
Move more.
During slumps, hunching over your keyboard won’t do much to increase your already waning energy. Get moving. Use a standing desk, Stack says, or try the cubicle-friendly stretches explained in this U.S. News Careers article about moving more at work. No need for hot yoga between meetings, if that’s not your thing. Get your blood pumping — and boost your health — by simply walking to your co-worker’s office instead of emailing her or taking the steps instead of the elevators.
Eat for energy.
“There are ways of eating that will create a very steady flow of energy throughout the day,” Morgenstern says, “and then there are ways of eating that exacerbate the spikes.” According to U.S. News Health, regularly eating dark leafy greens, hemp seeds, fermented foods and quinoa, among other healthy options, will yield sustained energy. Sugary foods and refined carbohydrates may spike your energy briefly but then send it plummeting.
Try a quick fix.
If you still feel down — like someone ran you over with a bus and then asked you to write a report about it within the hour — you need an instant energy boost. For “quick recharges,” Stack suggests brushing, flossing and rinsing your teeth with mouthwash; applying a cool, dampened paper towel to your neck and face; chugging a cold glass of water; vigorously rubbing your scalp; or consuming something spicy, hot or tart. “Anything that messes with your senses,” she says.
And eat enough.
“Our food is our fuel,” Morgenstern says, so if you skip breakfast, your body and brain have to run on empty. “And make sure you eat lunch before you [feel] starving,” she says, adding to set a timer for lunchtime, so you don’t inadvertently work through it. As for that mid-afternoon slump, stand up, walk to the break room (feeling better already, right?) and have a bite. Try one of these filling, energy-boosting snacks.
See a doctor if your ‘slump’ lasts all day, every day.
This daily energy zap should be temporary and manageable. Otherwise, if you’re “scraping the bottom of the barrel all day long,” Stack says, your slump may actually be a symptom of a health issue, like depression. “If you’re consistently feeling low energy, I would get a check-up,” she says.
More from U.S. News
12 Ways to Have the Most Productive Morning Ever
15 Activities to Try on Your Lunch Break
8 Ways to Beat the Mid-Afternoon Slump originally appeared on usnews.com
