Welcome to Start Somewhere, a column that breaks down complex topics like gut health, emotional well-being, and personal finance into three simple but impactful actions you can take today. We all have to start somewhere, right? So take that first step with us.
When the clock hits 2 p.m., something mysterious overtakes your body. One minute you’re firing off emails; the next you barely have the energy to close your browser tabs. It’s the dreaded afternoon slump, and it’s a beast to overcome—because it’s how your circadian rhythm (a.k.a. internal clock) is meant to function.
“The stress hormone cortisol naturally peaks in the morning, which helps you wake up and get out of bed. Then it slowly declines throughout the day,” says Jennifer Timmons, MD, a longevity physician and the founder and medical director of the concierge service Timmons Wellness. That natural dip happens in the afternoon and can be exacerbated by high stress and a post-lunch blood sugar crash. Cue low energy, sluggish thinking, and trouble concentrating.
Since napping on the job is likely not in your HR handbook, try these simple strategies to avoid feeling zapped in the middle of the day.
1. Start Your Day with Protein
Your first meal of the day has an outsize influence on how you’ll feel later in the afternoon. Skipping breakfast or carbo-loading in the a.m. with a bagel is a recipe for afternoon fatigue, says London-based dietitian Emer Delaney. The fix: protein. “It helps stabilize your blood sugar and slows energy release, so your energy feels steadier through the afternoon,” Delaney says.
You know the drill: Opt for Greek yogurt with nuts and berries, eggs scrambled with cottage cheese on whole-grain toast, or a protein smoothie with extra chia or flax seeds. Prep stuff the night before if that makes it easier to grab and go in the morning. Your 2 p.m. self will thank you.
2. Ditch Your Desk
If you’re slumping over in your chair, get up and move. “When you sit for long periods, your blood does not circulate as effectively,” says Dr. Timmons. “Reduced blood flow means your brain receives less oxygen, which can contribute to feeling foggy, sluggish, and tired.” Incorporate quick movement breaks throughout the day to stave off the slump. Maybe you stretch for five minutes after every call, or knock out a few squats every hour. Even a two-minute exercise snack can jolt your system enough to clear the fog.
3. Skip the Extra Coffee
While caffeine can offer a short-term lift, Dr. Timmons says relying on it late in the day may backfire, contributing to dehydration and making it harder to fall asleep at bedtime.
Instead, she suggests refilling your Hydro Flask. “Dehydration tends to build throughout the day, and if you are not drinking enough fluids, you may start to feel it more noticeably in the early afternoon,” she says. (And yes, brain fog and fatigue are hallmark signs of dehydration!) Sure, water might not give you the same boost as an espresso—but it’s far less likely to leave you wired at bedtime.