Part of being human is the need to be productive. There is beauty in experiencing the dopamine rush when we have crushed a to-do list. However, this conquest is a rarity because the to-do list never goes away.
As a time management junkie and experienced organizer, I have realized that no matter how amazingly I can plan the day, my body doesn’t always get the memo. In observing the workforce at large, I am not alone! Being good with time and keeping focus is great, but energy management is a space where we need to give more attention.
Though the typical workday is 8 hours, our bodies aren’t meant to sustain the level of energy for 8 hours at a time. In addition, the biggest energy trap in our workdays that is overlooked is the afternoon crash. For ages, we have treated this with treats and caffeine, and then we go to great lengths to compound “the crash” with more meetings.
If you’re on the daily struggle bus and feeling the guilt of wanting to curl up in bed after lunch, here are a few hacks to survive and thrive!
Know Your Rhythm
Everyone falls into a chronotype that naturally makes us morning larks or late-night owls. This differentiator means that the afternoon crash is going to hit at different times of the day for all of us. To go even further, get to know your ultradian rhythm which is the 90 minutes cycle of cognitive function and energy levels. Aligning your tasks all day long, not just the afternoon crash, to your peak energy levels will lead to more productivity.
Use Your Calendar
If your crash is worse than others maybe due to life events (i.e., a newborn at home), you will want to ruthlessly protect an hour every day on your calendar after your lunch. Embrace this time as being less productive and protect it at all costs. If you are going to be in a meeting, let it be one that doesn’t need you at your most alert state.
Take a Nap
A nap doesn’t mean you’re lazy. It means you’re smart. Take a small snooze with no guilt as soon as you feel the crash and set an alarm to wake up about 20 minutes later. This little dosage is why they call it the power nap. You’ll be set for the rest of the day with even more energy.
Move Outside
A 30-minute walk is a great way to rebuild energy. It doesn’t have to be fast-paced and you can also choose to take a conference call during the walk if you are pressed for time. If time isn’t on your side, just do a quick 5-minute walk around the block to reset.
Get Cold
Cold plunging in the morning has a multitude of health benefits. One of those benefits is sustained energy. To learn more about cold plunging, click here.
Skip a Meal
Intermittent Fasting isn’t for everyone, but if you’ve never tried it, this could be something for you. Blood sugar levels typically change when eating which will result in a natural crash after a meal. Pairing various combinations of food will help minimize the crash, but one option is to skip or postpone that meal until your most important work is done.
To learn more about Intermittent Fasting and if it’s for you, I recommend checking out 3 experts: Dr. Jason Fung, Dr. Amy Shah, and Cynthia Thurlow.
Peppermint Essential Oil
Essential oils in my opinion don’t get the credit that they should for their medicinal and therapeutic healing properties. One go-to is peppermint oil because it is great for headaches and for staying alert. Use precaution if you’ve never used essential oils due to skin sensitivities.
Listen to Upbeat Music (no lyrics)
One of life’s best gifts is the power of music. It calms, it inspires, and it energizes. The use of headphones or a smart device could be the cure-all for the afternoon crash. If you’re looking for a unique pick-me-up, Lindsay Sterling the upbeat violinist is one way to go.
Stand-Up
A lot of us sit behind a computer all day, so the easiest trick for beating the crash, especially with limited time, is to simply stand up. Even if you don’t have a standing desk, getting out of the seat is a quick hit to get through the rough patch. You may even want to change your footwear to something that brings you more energy.
Watch Out for the Tasty Traps
Coffee, sugar, and alcohol are all traps and will impact energy levels on many levels. These three things are typically hard to avoid, but get to know your body and the responses to these tasty treats. Practice moderation where appropriate. If you haven’t done a full assessment of how your body responds to food, you may want to get a CGM to measure blood sugar
In summary, realize that the day is going to be full of mountains and valleys in regard to energy. Get to know it, embrace it, and then use the right tools starting with the list above to thrive through the entire day.
Disclaimer
The afternoon crash could be a sign of a more serious medical issue. While many tips in this article have many proven benefits, it’s not for everyone. Discuss any changes in your energy, diet, medication, and relevant lifestyle changes with your licensed medical professional.