When 2 p.m. hits, do you find your attention drifting, your productivity dropping, or your mind feeling cloudy? If you’re battling both mental and physical energy slumps, there are a few straightforward steps you can take to feel more alert throughout the day.
Just like exercise perks up your body, these seven simple steps will help invigorate your mind and combat that afternoon lull:
1. **Meditation:**
You’ve probably heard a lot about meditation, and for good reason. It can boost gray matter in your brain, improve health and wellness, and give you an immediate energy lift. There are plenty of guided meditations aimed at enhancing energy, focus, and concentration. Start with just five minutes a day and gradually increase to 20 minutes to help keep your mind sharp and energized.
2. **Prioritize Sleep:**
Bad sleep habits don’t just make you tired and grumpy; they increase your risk for various health issues, like heart disease and diabetes. On the flip side, good sleep brings almost endless benefits: more energy, better health, improved memory and mood, and more. Make sleep a priority and try to stick to the same schedule during the week and on weekends.
3. **Healthy Diet:**
Eat a balanced diet full of lean protein, antioxidants, vitamins, minerals, and whole foods to maintain steady energy levels. Foods that are great for your brain include leafy greens, nuts and seeds, fish, blueberries, grapes, eggs, avocados, and whole grains. Avoid sugar, processed foods, and fast food as much as possible.
If you find it hard to get enough of these brain-boosting foods, consider trying a supplement like Alpha Brain, which can help improve memory, focus, and mental clarity.
4. **Cold Showers:**
Though it might not sound appealing, taking a cold shower for at least two, and ideally eight, minutes can refresh your mind. Cold showers can also improve circulation, aid in weight loss, relieve stress, and act as a mild antidepressant. Try it for a week and notice the difference.
5. **Spend Time Outdoors:**
Fresh air and nature are fantastic for both body and mind. Spending time outside can rejuvenate your energy, sharpen your focus, enhance memory, and relieve stress. Whether it’s a bike ride, a coffee on the porch, a walking meeting, or a long route to your car, make it a point to enjoy the outdoors each day.
6. **Stay Hydrated:**
One major cause of fatigue, especially at work, is dehydration. Not drinking enough water can lead to headaches, dizziness, and low blood pressure. Aim for 10 to 15 cups of water a day. If you’re feeling off, try drinking a glass of water to boost your energy.
7. **Coffee and Naps:**
Both coffee and napping are beneficial on their own, but combining them can really help energize your mind. Next time you feel mentally foggy, drink a cup of coffee and then take a 20-minute nap. This combo can be more effective than either one alone.
Mid-afternoon, or any time your energy dips, can be challenging. By nourishing your mind and body, taking time to breathe, and maybe even trying out cold showers, you’ll be well on your way to staying focused and energized all day long.