When 2 p.m. hits, do you find your mind wandering? Does your productivity take a nosedive? If you struggle with staying focused and energetic, there are a few simple steps you can take to feel much sharper throughout the day.
Just like exercise energizes your body, these 7 easy steps will help energize your mind and beat that afternoon slump:
You’ve probably heard a lot about meditation, and for good reason. Research shows that everyone should be doing it. Meditation can increase gray matter in the brain, improve health and wellness, and give you an instant energy boost. There are plenty of guided meditations available that focus on boosting energy, mental focus, and concentration. Start with just five minutes a day and gradually work up to 20 minutes to get through your day with more awareness and energy.
Poor sleep habits don’t just make you tired and irritable—they also increase your risk for heart disease, obesity, and diabetes. On the flip side, a good night’s sleep offers countless benefits: more energy, fewer injuries, better health, enhanced memory and mood, and more. Make sleep a priority in your life and try to stick to the same schedule throughout the week and weekend.
A diet rich in lean protein, antioxidants, vitamins, and whole foods can keep your energy levels steady. Great brain foods include leafy green vegetables, nuts and seeds, fish, blueberries, red grapes, eggs, avocados, and whole grains. Avoid sugar, processed foods, and fast food as they zap your energy and brainpower. If you can’t eat enough brain-boosting foods daily, consider a nootropic supplement like Alpha Brain, which can enhance memory, focus, and clarity.
Taking cold showers might not sound fun, but cooling off your body can stimulate your mind. Cold showers can also boost circulation, aid weight loss, and help relieve stress, potentially acting as an antidepressant. Try it for a week and see how refreshed you feel.
Fresh air is great for both your body and mind. Spending time in nature can restore your energy, improve concentration, boost short-term memory, and relieve stress. Go for a bike ride, enjoy a cup of coffee on the porch, have a walking meeting, or take the long way to your car. Make an effort to spend time outdoors every day to stay connected with the world and find the mental focus you need.
Staying hydrated is crucial for staying alert throughout the day. Dehydration can cause headaches, dizziness, and even lower blood pressure. If you’re feeling off, try drinking a glass of water. Aim for 10 to 15 cups per day as recommended by research.
You might already know that coffee and naps can help boost your energy. But did you know they work even better together? The next time you’re feeling mentally foggy, drink a cup of coffee and take a 20-minute nap. The caffeine will kick in just as you wake up, leaving you refreshed and alert.
The mid-afternoon slump (or even a morning one) can be challenging, but taking care of your mind and body can help. Breathe deeply, explore the benefits of cold showers, and follow these steps to enjoy all-day energy and focus.