Does your mind start to drift and your productivity drop around 2 p.m.? If you find yourself feeling mentally and physically drained, there are a few easy steps you can take to stay sharp throughout the day.
Just like exercise energizes your body, these seven simple steps will help boost your mind and beat that afternoon slump:
You’ve probably heard a lot about meditation, and for good reason. Research shows that everyone can benefit from it. Meditation can boost gray matter in the brain, improve health, and give you an instant energy lift. There are plenty of guided meditations specifically aimed at increasing energy and focus. Start small with just five minutes a day and gradually work up to 20 minutes to stay alert and energetic.
Poor sleep habits can leave you exhausted and irritable, and increase your risk for heart disease, obesity, and diabetes. Good sleep, on the other hand, offers countless benefits like more energy, fewer injuries, better overall health, improved mood, and enhanced memory. Make sleep a priority and try to keep the same schedule every day, even on weekends.
To maintain steady energy levels, eat a diet rich in lean protein, antioxidants, vitamins, minerals, and whole foods. Great brain-boosting foods include leafy greens, nuts and seeds, fish, blueberries, red grapes, eggs, avocados, and whole grains. Avoid sugar, processed foods, and fast food, which can drain your energy and brainpower. If you can’t get enough of these brain-friendly foods, consider a supplement like Alpha Brain to enhance memory, focus, and clarity.
While it might not sound appealing, a cold shower (for at least two and ideally eight minutes) can wake up your mind. Cold showers can also improve circulation, aid in weight loss, relieve stress, and act as an antidepressant. Try it for a week and notice the refreshing results.
Spending time outdoors can work wonders for your mind and body. Being in nature restores energy, improves concentration, enhances short-term memory, and reduces stress. Take a bike ride, enjoy coffee on the porch, have a walking meeting, or simply take the long way to your car. Make a point to spend some time in nature each day.
One major cause of fatigue is dehydration. Not drinking enough water can lead to headaches, dizziness, and lower blood pressure. If you feel off during the day, grab a glass of water. Aim for 10 to 15 cups of water daily.
Combining the benefits of coffee and napping can be incredibly effective. Coffee helps stimulate the mind, and a short nap too can recharge you. Next time you feel groggy, drink a cup of coffee and then take a 20-minute nap. Just be aware that caffeine kicking in might make it harder to fall asleep.
Battling mental energy dips, whether in the afternoon or throughout the day, can be challenging. By fueling your body and mind, taking time to breathe, and maybe even trying a cold shower, you’ll be on your way to all-day energy and focus.