When 2 p.m. hits, do you start to lose focus and feel your productivity drop? If your mind becomes foggy and you struggle with both mental and physical energy, there are a few simple steps you can take to feel much sharper throughout the day.
Just like exercise boosts your body’s energy, these seven easy steps can help you revive your mind and defeat that afternoon slump:
1. You’ve probably heard a lot about meditation, and for good reason. Meditation can increase gray matter in your brain, improve your overall health, and give you an instant energy boost. There are plenty of guided meditations specifically for increasing energy and focus. Start with just five minutes a day and gradually work up to 20 minutes to maintain the awareness and energy you need throughout the day.
2. Poor sleep habits don’t just leave you tired and irritable—they also put you at higher risk for heart disease, obesity, and diabetes. On the flip side, a good night’s sleep can increase your energy, improve your health and mood, make you less prone to injuries, and enhance your memory and performance. Make sleep a priority and try to stick to a regular schedule all week long.
3. Eating a diet rich in lean protein, antioxidants, vitamins, minerals, and whole foods is key to maintaining steady energy levels. Great foods for your brain include leafy greens, nuts and seeds, fish, blueberries, red grapes, eggs, avocados, and whole grains. Avoid sugar, processed foods, and fast foods as they can drain your energy and brainpower. If you can’t get enough brain-boosting foods, consider a supplement like Alpha Brain to help with memory, focus, and clarity.
4. A cold shower, even for just two minutes, can invigorate your mind. Cold showers can also improve circulation, aid in weight loss, relieve stress, and even act as an antidepressant. Try it for a week and notice the refreshing benefits.
5. Fresh air benefits both body and mind. Spending time in nature can restore energy, improve concentration, enhance short-term memory, and reduce stress. Enjoy a bike ride, drink coffee on your porch, have a walking meeting, or take the scenic route to your car. Spending time outside daily helps you reconnect with the world and regain mental focus.
6. Staying hydrated is crucial, as dehydration can cause headaches, dizziness, and low blood pressure. If you’re feeling off, drink a glass of water. Research suggests drinking anywhere from 10 to 15 cups of water a day.
7. Combining coffee with a nap can give you a significant mental boost. Have a cup of coffee and then take a 20-minute nap to allow the caffeine to kick in. This combination works better than either alone to energize your mind.
Afternoons, and sometimes even the entire day, can be challenging for your mental energy. By fueling your mind and body, practicing deep breathing, and maybe even taking a cold shower, you can be on your way to maintaining all-day energy and focus.