We’ve all been there before. You’ve been at your desk all day and suddenly your energy levels come crashing down. You look at your phone and see it’s 3pm. What is it about this time of day that makes us crash so hard? There are plenty of contributing factors, but a major component is blood sugar dropping, making your body cry out for quick, cheap energy. A long term strategy to cut down processed carbs and excess sugar will set you up for success in the long run, but in the meantime here’s what you can do to stay more alert and finish your day on a high note, without reaching to the candy bowl (or the 4th cup of coffee).
1.) Hydration, Hydration, Hydration
You’ve heard this 1000x before. You’re probably sick of hearing it by now but it doesn’t get less true. Hydration and health go hand in hand. Not only does it help give you energy, taking breaks to get up and fill up your water bottle is a great way to stretch and move around. While it changes depending on your activity level, aim to drink a half an ounce to an ounce for every pound you weigh. For example if you were 150 lbs you would drink 75-150 ounces of water. (source)
2.) Avoid Sugar
I know this is a toughie. Motivation has dropped as low as your blood sugar and that office candy bowl is singing sweet nothings into your ears (and stomach) but in order to boost your energy and avoid further slumpage, stay away. Instead fill up your water bottle or take a swig of Bai. You’ve got this!
3.) Jump, Jump, Jump Around
Get your heart pumping and your blood flowing! Moving around during the day will help you stay energized throughout. We love these deskercise ideas from our pals at Greatist. Want to make it even more fun? Get your co-workers involved. Nothing like a mid-day deskercise bonding-sesh.
4.) Try a Standing Desk or a Walking Meeting
Sitting all day can pay a serious toll on your energy and overall health. (source) Humans just weren’t meant to be sitting in the same place all day, but unfortunately working in a modern office you have to do just that. Sit. All day. Instead of accepting this sedentary fate, try incorporating more walking meetings into your schedule. They’re a great way to get the blood flowing (which can help boost problem solving skills too). You can also try using a standing desk which will help you get your butt off the chair and your feet in the ground. Getting tired? You can always take breaks, but it’s a great way stay energized when 3pm comes around.
5.) Breathe Some Fresh Air
You’ve been hitting those keys for hours, Excel ain’t got nothin’ on you, but all of a sudden you hit the wall, the dreaded 3pm wall. You drank your water, did a couple jumping jacks (despite the weird stares from your coworkers #jealous) but still no energy. It’s time to go outside. Going for a walk outside has been shown to help reset your attention span (source) giving you the final push of energy you need to get to the end of the day.
Give one (or all) of these strategies a try and we promise it will be 5 o’clock by no time.