15 Surefire Ways To Beat the Afternoon Blues

By mid-afternoon, your energy’s flat, your brain’s foggy, and you’re counting down the minutes till quitting time. If this sounds familiar, you’re also not stuck with that slump. A few small changes to your routine can make a big difference in how you feel after lunch. Try one or more of these to push through with less yawning and more focus.

Start Your Day With Water

Skipping water in the morning sets you up for a crash later. Drink a full glass right when you wake up and keep a bottle nearby all day. Dehydration doesn’t just dry you out—it messes with your energy and focus, too.

Eat More Protein

A heavy, carb-loaded lunch can slow you way down. Instead, go for something higher in protein to help keep you full and alert. Think grilled chicken, eggs, beans, or a protein-packed smoothie to avoid the afternoon food coma.

Do Something Active

Sometimes you’re not just tired—you’re restless. A quick walk, stretching break, or even stepping outside for five minutes can snap you out of the slump. The movement and change of scenery wake up your body and reset your brain. Bonus points if you get some fresh air or sunlight.

Consider a Health Check

Feeling exhausted every afternoon? It might not be about what you’re doing—it could be a sign something’s off. Things like iron deficiency or sleep apnea can zap your energy. If the slump is nonstop, talk to your doctor.

Take a Short Nap

If you’re home or have the flexibility, a 20–30 minute power nap can do wonders. Just keep it short so you don’t wake up groggy. Think of it as a quick reboot instead of a full system shutdown. You’ll feel refreshed without messing up your nighttime sleep.

Take a Cold Shower

It sounds intense, but a quick cold rinse can jolt you awake. If you’re working from home, it’s an easy reset button. No shower access? Splash cold water on your face or wrists instead. That little shock can boost circulation and help shake off the sluggishness.

Pay Attention to Your Lunch

Certain foods may be dragging you down more than you think. If you feel especially tired after eating bread or pasta, you could have a mild sensitivity. Try switching to lighter options like salads, rice bowls, or meals with more veggies and see how you feel afterward.

Give Yourself a Treat

Sometimes all you need is a little motivation to push through. Set a small reward to look forward to—like a piece of chocolate, a coffee break, or a few minutes of your favorite podcast. It’s not bribery—it’s survival. A little incentive can go a long way.

Experiment With Low-Carb

Some people find that switching to a low-carb or keto-style diet helps even out their energy throughout the day. Without blood sugar spikes and crashes, you may feel more focused and alert. It’s not for everyone, but it could be worth testing if afternoon fatigue is a regular thing.

Cut Back on Sugar and Caffeine

That second coffee or sugary snack may give you a short boost, but you’ll pay for it later. Try replacing it with herbal tea or a protein-rich snack. A steadier energy source will keep you going longer without the crash that follows a sugar or caffeine hit.

Consider Iron Supplements

Low iron is a common but often missed reason for mid-day fatigue—especially if you menstruate. If your energy always tanks after lunch, it may be worth getting your iron checked. Supplements can help if you’re low.

Move Your Body

You don’t have to hit the gym—just moving for a few minutes can help. Do a few jumping jacks, stretch at your desk, or walk around the block. Physical activity increases blood flow, boosts your mood, and gets your energy flowing again without needing caffeine.

Grab a Snack

A small, balanced snack can give you just enough fuel to finish the day strong. Think fruit and nut butter, yogurt, or a handful of almonds. Avoid heavy or sugary options that spike your blood sugar. You want something satisfying that won’t leave you feeling sluggish afterward.

Sip Some Tea

Tea can give you a subtle pick-me-up without the jittery crash of coffee. Try green tea for a little caffeine or herbal blends like peppermint or ginseng to feel refreshed. It’s also a nice excuse to step away from your desk and reset for a few minutes.

Step Away From Screens

Your eyes and brain need a break from staring at your screen all day. If your energy dips, step away from the computer or phone for ten minutes. Look outside, stretch, or just sit quietly. A break from constant input can recharge your mental batteries more than you think.

Keep the Slump in Check

The afternoon slump doesn’t have to be part of your daily routine. Once you know what works for your body, you can adjust your schedule to work with your energy—not against it. Try one tweak at a time and build your own midday game plan.

This article first appeared on Happy From Home.