When 2 p.m. hits, does your attention start to drift? Do you find your productivity dropping? Is your mind feeling foggy and unfocused? If you’re struggling with both mental and physical energy, there are some simple steps you can take to feel much sharper throughout the day.
Just like exercise energizes your body, these 7 simple steps can energize your mind and help you beat that afternoon slump:
1. **Meditation**: You’ve probably heard a lot about meditation, and for good reason. Meditation can increase gray matter in your brain, improve health and wellness, and give you an instant energy boost. There are plenty of guided meditations designed to increase energy, focus, and concentration. Start with just five minutes a day and then gradually increase to 20 minutes to get the awareness and energy you need to get through the day successfully.
2. **Good Sleep Habits**: Poor sleep habits do more than just make you tired and cranky—they increase your risk for heart disease, obesity, and diabetes. On the flip side, a good night’s sleep has almost limitless benefits, such as more energy, fewer injuries, better health, improved sex life, enhanced memory and mood, and more. Make sleep a priority and try to maintain the same schedule throughout the week and weekend.
3. **Healthy Diet**: Eat a diet rich in lean protein, antioxidants, vitamins, minerals, and whole foods to keep your energy levels steady. The best brain foods include leafy green vegetables, nuts, seeds, fish, blueberries, red grapes, eggs, avocados, and whole grains. Avoid sugar, processed food, and fast food, as they are detrimental to your energy and brainpower. If you can’t get enough brain-boosting foods daily, consider a supplement like Alpha Brain, which is designed to improve memory, focus, and clarity.
4. **Cold Showers**: Though it might not sound pleasant, a cold shower (lasting at least two to ideally eight minutes) can stimulate your mind. Cold showers enhance circulation, promote weight loss, relieve stress, and may even act as an antidepressant. Try it for a week and see the refreshing results.
5. **Fresh Air**: Spending time outside is good for both body and mind. Nature can replenish energy, boost concentration, enhance short-term memory, and reduce stress. Whether it’s a bike ride, a coffee break on the porch, a walking meeting, or just taking the long path to your car, make time in nature a daily habit. It helps you reconnect with the world and find the mental focus you need.
6. **Stay Hydrated**: One of the main causes of fatigue, especially at work, is dehydration. Dehydration can result in headaches, dizziness, and lower blood pressure. If you’re feeling off during the day, grab a glass of water. Research suggests drinking anywhere from 10 to 15 cups per day.
7. **Coffee and Naps**: You already know coffee and naps are beneficial on their own, but combining them can be even better for stimulating and energizing your mind. Next time you feel mentally sluggish, drink a cup of coffee and immediately take a 20-minute nap. Just be aware that waiting for the caffeine to kick in might make napping a bit tricky.
Feeling mentally drained mid-afternoon (or sometimes even first thing in the morning and throughout the day) is common. But by fueling your mind and body, taking time to breathe, and maybe even trying a cold shower, you’ll be well on your way to achieving all-day energy and focus.