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Burnout and Fatigue

How to Avoid the Afternoon Slump

burnout & fatigue goals productivity Feb 27, 2024

It’s 3:00 pm and you could really use a nap... but that is not an option. What are you going to do?  

  • Grab a candy bar and soda? 
  • Make a coffee run? 
  • Grit your teeth and press on? 

None of these ideas are going to be a long-term best practice. In fact, over time, any of these three choices will lead to weight gain, fatigue, and eventually- burnout! 

What can be done to avoid the afternoon slump?  

There are decisions you can make all day long that will help reduce the fatigue and burnout caused by unnecessarily losing bits of your energy and productivity each day. Check these out:  

Get to bed on time- Setting a bedtime and sticking to it reduces your fatigue and helps your body stay in its natural rhythm. 

Get quality sleep- Going to bed on time is a start, but it’s just as important to get a good night’s sleep. Create a distraction-free, comfortable sleep environment. A quality mattress with comfortable sheets is essential, as is controlling the temperature. Also, avoid using devices or watching television before bed. 

Hydrate- Staying hydrated throughout your day promotes balance. Your body will have all the water it needs for proper functioning, and making trips to the restroom gives you an excuse to get up and keep moving during the day.  

Eat well- Eating a healthful, nourishing diet will keep your blood sugar levels stable and your energy consistent. Avoid heavy lunches of processed foods that are high in fat. Smaller portions will help you avoid feeling sleepy after eating.  

Exercise- Cardio, yoga, and weight training can all contribute to better energy levels when you are sedentary during the workday. Taking a 10-minute walk at midday can also help reduce the feeling of afternoon slump. 

Vitamins and minerals- Using supplements to counteract any nutritional deficiencies is a good way to keep your energy levels up. Simple blood tests or a consultation with your medical provider can help you choose the best vitamins and minerals for your situation.  

Interrupt your day- Doing repetitive tasks can cause you to feel tired. Break up your afternoon routine to trick your brain and get your energy restored. Schedule meetings so you have someone to chat with. Solve a puzzle or listen to some upbeat music to throw yourself a mini dance party.  

Avoiding the afternoon slump can be done by making a combination of decisions over the course of the whole day. Think about your personal pattern for each day. What can you change, add, or delete to set yourself up to avoid the afternoon slump? Apply these tips and soon you’ll be rolling through your day at full steam. 




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