One of the biggest resistances about starting or keeping up with a fitness routine, is the lack of energy. A lot of people say they don’t have enough energy at the end of the work day to work out, as they are struggling by the time afternoon hits. Once they’ve hit that slump, they aren’t motivated to do anything! With that being said, I want to give you my best tips for how I handle it on days when all I want to do is take a nap!

Typically, if I ever hit that afternoon slump, that means it actually started earlier that morning. If I’m unmotivated or exhausted in the afternoon, it’s usually on a day where I didn’t have a healthy breakfast, or didn’t get enough sleep. So my first tip is to eat a protein & fibre rich, nutritious breakfast. Starting your day with a nutrient dense meal will give you consistent energy throughout the day. Combine that with at least 7 hours of sleep, and you will be ready to go all day.

Next, when you’re on your lunch break, choose a healthy meal! It can be tempting if there’s junk food in the kitchen, or if you’re going out to lunch with coworkers, but if you have a lunch that’s loaded up with sugar and lacking in nutrients, you’re setting yourself up for a big energy high, and then a big energy dive.

So now that we’ve talked about what could be causing your afternoon slumps, what do you actually do when one hits?

Here’s my best tips:

  • Make a cup of tea. Tea will give you a boost of energy without the crash that coffee can sometimes give. Plus it will give you a break from your work for a few minutes! So easy to do, but it really helps to re-energize you.
  • Move. Go to the toilet (the long way) or go for a quick walk around the block. Even if it’s just standing up and stretching your arms overhead or reaching down for your toes. Any movement will help wake you up.
  • Clean up your office. Take two minutes to wipe your desk/phone/keyboard, get rid of the clutter, and straighten up. A freshly tidy desk will give you a sense of accomplishment, which will provide a mini boost of motivation!
  • Have a healthy snack. Reach for something that will help you focus and boost your energy. Grab some rice crackers or raw veggies with hummus, and avoid that friggin vending machine!

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Use these tips to help the next time you’re falling into an afternoon slump! If you can pop outside for a few minutes, do so! The sunshine will help energize you. Do you have any of your own tips that help you get out of the afternoon slump? Let me know in the comments below…