When 2 p.m. hits, do you find your attention drifting, productivity slipping, and your mind getting foggy? If maintaining mental and physical energy is a challenge, there are a few simple steps you can follow to keep yourself sharp all day long.
Just as exercise boosts your body’s energy, these seven easy steps will help energize your mind and conquer the afternoon slump:
You’ve probably heard a lot about meditation and might think everyone is doing it. Extensive research backs up that everyone should be meditating. Meditation can increase brain gray matter, boost health and wellness, and give you an instant energy lift. There are plenty of guided meditations that focus specifically on increasing energy, mental focus, and concentration. Start with just five minutes a day and gradually work up to 20 minutes to gain the awareness and energy you need for the day.
Poor sleep habits can leave you tired and irritable and increase your risk for heart disease, obesity, and diabetes. On the flip side, good sleep offers countless benefits: more energy, fewer injuries, better health and sex life, a sharper memory, and a better mood. Prioritize your sleep and try to maintain the same schedule throughout the week.
Eating a diet rich in lean protein, antioxidants, vitamins and minerals, and whole foods helps keep your energy levels stable. Brain-friendly foods include leafy greens, nuts and seeds, fish, blueberries, red grapes, eggs, avocados, and whole grains. Avoid sugar, processed foods, and fast food as much as possible, as they deplete energy and brainpower. If you can’t get enough of these brain-boosting foods, consider supplements like Alpha Brain to enhance memory, focus, and clarity.
Taking a cold shower for at least two (ideally eight) minutes might not sound appealing, but cooling off this way can stimulate your mind. Cold showers also boost circulation, aid in weight loss, relieve stress, and even act as an antidepressant. Try it for a week and see how refreshed you feel.
Fresh air is excellent for your body and mind. Spending time in nature can restore energy, improve concentration, enhance short-term memory, and relieve stress. Activities like biking, having a coffee on the porch, walking meetings, or taking the long way to your car can all provide a much-needed boost. Make a daily habit of spending time outdoors to reconnect with nature and find the mental focus you need.
One major cause of fatigue, especially at work, is dehydration. Not drinking enough water can cause headaches, dizziness, and lower blood pressure. If you’re feeling off during the day, have a glass of water. Research recommends drinking between 10 to 15 cups per day.
You probably know the individual benefits of coffee and napping, but have you tried combining them? Drinking coffee followed by a 20-minute nap can significantly stimulate and energize your mind. When you feel mentally sluggish, drink a cup of coffee, then take a quick nap. Just remember, you might have to wait until the caffeine kicks in before you can fall asleep.
Whether it’s mid-afternoon or another tough time of day, keeping your mind and body fueled with these strategies will help you maintain all-day energy and focus.