Mid-day sleepiness gets the best of us. Instead of giving in to a third cup of coffee or laying down for a nap, you can eat, drink, or move your body back into action. By incorporating these WFH energy-boosting tips into your routine, you’ll have more energy, a better-functioning brain, and increased productiveness.
Does knowing that our bed is just a few steps away make us more tired while working from home? In the office, you have no choice but to suck it up and stay awake, but at home, when no one is watching, it’s a bit more difficult. These WFH energy-boosting tips will keep you clear-headed and alert.
What Causes the Mid-day Slump?
You are groggy, not concentrating well, have minimal motivation, and just want to nap. These classic symptoms of a mid-day slump make working from home nearly impossible.
Aside from not nourishing your body properly, lack of sleep, and stress, there’s a scientific reason we get tired in the afternoon (although the abovementioned issues can exacerbate it).
Blame your body’s circadian rhythm (AKA internal clock). It affects our alertness, digestive system, endocrine system, metabolism, and more. Having less energy between 1 p.m. and 4 p.m. is normal. If your circadian rhythm isn’t appropriately regulated, this dip in energy levels may feel more extreme.
8 WFH Energy-Boosting Tips
Circadian rhythm aside, you can do a few things to keep yourself happy, healthy, and energized throughout the day. Try one, or a combination, of the following tips.
1. Proper Nutrition
Proper nutrition is vital for consistent energy levels and brain function. Some of the best foods to eat for brain focus include the following:
- Apples, avocados, bananas, and oranges
- Beef liver, fatty fish, and eggs
- Oatmeal, quinoa, lentils, and soybeans
- Peanut butter and seeds
- Dark chocolate
If you want to try something different, incorporate adaptogens into your diet. Adaptogens come from plants and mushrooms. They alter chemical reactions within your body to return your body to homeostasis.
2. Stay Hydrated
On average, you should drink at least three liters of water daily. The suggested amount changes depending on gender, age, and physical activity. Water helps you digest food and convert it into energy, lubricates your joints, enhances mood, and helps your brain function.
If you prefer to drink other liquids (hopefully in addition to water), try iced or hot tea, yerba mate, coconut water, milk, or natural juices and smoothies.
3. Change Location
Sometimes, we just need a change of scenery. If you’re lucky enough to have multiple quiet spaces in your home where you can concentrate, try working from a different area for an hour or two. If you don’t have spare peaceful space in your home, go to a coffee shop, coworking, or third space.
4. Get Outside
Get the stagnant energy out of your body. Walk, run, dance. Let your eyes focus on nature.
Even just five minutes of sun a day allows you to receive vitamin D, which strengthens your immune system and aids your body in absorbing minerals. Sunlight increases serotonin levels, helping to regulate mood and emotions.
Even on a cloudy day, getting outside is good for your health. It boosts your immune system, improves your sleep, and increases creativity.
5. Exercise
Exercise releases endorphins in your brain, reducing stress and improving your mood. It helps your cardiovascular system function better by boosting oxygen circulation throughout your body. Getting in a quick workout to break up your workday is a great energy booster with numerous other benefits.
6. Use Time Management Techniques
Sometimes, knowing that you must be on your A-game for 8 hours straight is daunting.
Try using timers, such as the Pomodoro Technique. Seclude yourself from all distractions, set a timer, and dedicate yourself to work for X amount of time. Take a short break and then set another timer.
If this technique doesn’t work for you, many other time management techniques may help you stay energized and concentrated.
7. Routine vs. Repetition
For some of us, routine is critical. For others, it’s boring. If repetitiveness is bringing you down, try switching up your day. Instead of making a coffee at home, bring your computer to your favorite local coffee shop and get an hour of work done there.
Organize your day so you can meet a friend for a walk in the park instead of checking social media or watching TV on your lunch break.
8. Take a Cold Shower
Depending on the climate you live in, this may sound brutal. However, a cold shower has mental and physical benefits. A cold shower can improve immunity, decrease anxiety, reduce inflammation, and increase alertness and mental clarity.
