When 2 p.m. hits, do you find your mind wandering and your productivity dropping? If you’re feeling mentally and physically drained, there are some simple steps you can take to feel sharper throughout the day.
Just like exercise boosts your physical energy, these seven steps will help you perk up mentally and overcome that afternoon slump:
You’ve probably heard a lot about meditation, and for good reason. Research shows that meditation can increase gray matter in the brain, improve overall health, and give you a quick energy boost. There are plenty of guided meditations specifically designed to increase energy, focus, and concentration. You can start small, with just five minutes a day, and gradually work your way up to 20 minutes to maintain awareness and energy throughout the day.
Poor sleep habits can leave you feeling tired and irritable, and they also put you at risk for various health issues like heart disease, obesity, and diabetes. On the flip side, good sleep offers countless benefits: more energy, fewer injuries, better health, improved mood, enhanced memory, and even better sex. Make sleep a priority and try to maintain a consistent sleep schedule all week long.
Your diet plays a huge role in maintaining your energy levels. Eating lean proteins, antioxidants, vitamins, minerals, and whole foods can keep your energy steady. Foods like leafy green vegetables, nuts, seeds, fish, blueberries, red grapes, eggs, avocados, and whole grains are great for your brain. Avoid sugar, processed foods, and fast food as they can drain your energy and brainpower. If you can’t get enough brain-boosting foods, consider a supplement like Alpha Brain, which is designed to enhance memory, focus, and mental clarity.
A cold shower might not sound appealing, but it can really wake you up. Cold showers can improve circulation, aid in weight loss, relieve stress, and even act as an antidepressant. Try taking cold showers for at least two minutes, ideally up to eight minutes, and see how refreshed you feel.
Spending time outdoors can do wonders for your body and mind. Being in nature can restore energy, enhance short-term memory, improve concentration, and reduce stress. Whether it’s a bike ride, a coffee break on the porch, a walking meeting, or just a longer walk to your car, make an effort to spend time outside every day to rejuvenate your mind.
Staying hydrated is crucial for maintaining energy. Dehydration can cause headaches, dizziness, and lower blood pressure, leaving you feeling fatigued. Aim to drink between 10 to 15 cups of water a day to keep yourself hydrated and alert.
Combining coffee with a nap can provide a powerful energy boost. Coffee helps stimulate your mind, and a short nap can rejuvenate you. Next time you feel mentally groggy in the afternoon, drink a cup of coffee and take a quick 20-minute nap. By the time you wake up, the caffeine will have kicked in, leaving you feeling refreshed.
Mid-afternoon can be a challenging time for mental energy. By fueling your mind and body, taking time to breathe, and maybe even trying out the benefits of a cold shower, you can stay focused and energized all day long.