5 Ways To Overcome The Afternoon Slump

5 ways to overcome the afternoon slump, healthy tips to beat the afternoon slump, #afternoonslump, #productivity, #motivation
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I know I can't be alone when I say that 2 pm hits and all I want to do is crawl back into bed, curl up under the covers, and take a nap. The afternoon slump can be attributed to a few factors like our circadian rhythm (sleep cycle), Vitamin D levels, diet, or screen time.

Here are a few ways to beat the afternoon slump:

1. Stay hydrated.

Throughout the day make sure you are drinking plenty of fluids. Lack of hydration can lead to headaches or zapped energy levels. Our bodies need to be hydrated to function at their best!

bkr rachel ritlop the confused millennial

2. Don't skip meals!

Whether you a “not a breakfast person” or like me, often forgetting to eat lunch because I am too busy working, make sure you are eating throughout the day (shoot for every 3-4 hours)!

One of my favorite midday pick me ups (which you can eat for breakfast, lunch, or a snack) are Eggo Waffles, nut butter, and seasonal fruit. Eggo Waffles are now made with no artificial flavors and colors from natural sources (just look for the green banner!).

eggo waffles millennial snack

I typically go with the Eggo Blueberry Waffles topped with an almond butter spread and seasonal fruit. If almond butter isn't your thing, any nut butter or fruit of your choice will do!

I found the new no artificial flavor Eggo Waffles at Target with the green banner on the box.

It's super easy to make, basically toast your Eggo Waffle, smear on your choice of nut butter, and top with your choice of fruit!

eggo waffle with almond butter and seasonal fruit


3. Take a walk around the block.

Getting a little fresh air and Vitamin D is a great way to reset when you're feeling tired. If you follow me on Snapchat (rrrachelrr) you know I usually hit the beach around 2 pm every day. It's so that I can get my blood flowing and wake myself up for the second part of my day. It's also a good excuse to take a break from my computer screen, which has been linked to feelings of fatigue as you strain your eyes.

Rachel Ritlop The confused millennial beach

4. Self-care break.

Take a 5-10 minute break to practice self-care. Some of my favorite options are deep breathing, a guided meditation, stretching, or practicing yoga. Anything where you can focus on clearing your mind and resetting.

rachel ritlop the confused millennial


5. Schedule appointments that will change your scenery.

Whether it's an out of the office meeting or a doctor's appointment, try to schedule meetings that will take you away from your standard workplace to switch things up on your brain and get you more engaged with the task at hand.


Rachel Ritlop The Confused Millennial Coffee Shop


What are your favorite ways to break free of the afternoon slump?

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109 thoughts on “5 Ways To Overcome The Afternoon Slump”

  1. I seriously feel like I’m Eleven from Stranger Things because I’m obsessed with Eggo Waffles! They’re so good. Love these tips. Sometimes it can be so hard not to get into an afternoon funk, especially as the work week winds down and gets closer and closer to the weekend.
    Katie | Millennial on the Move

  2. Really great tips. I find just getting up and walking around is very helpful. I always forget to stay hydrated.

  3. Taking several walks throughout my workday is so helpful in refreshing my mind so I can get back to work again!

  4. The afternoon slump struggle is real! Love these tips to get back on track with my day. Staying hydrated is definitely key. I think I’ll try your change of scenery tip out this week, love that idea!

  5. I normally go to afternoon lectures for this reason, because then I have to take notes and stay focused. otherwise I’d totally be napping 😉

  6. Great tips for beating the lulls. I’ve been working on the hydration and know the change of scenery would help, especially in the afternoon when I’m so tired. Perfect reminders!

  7. Eggo waffles are so good! Love with blueberries or even chocolate for a sugar kick for the rest of the day!

  8. Those are great tips! I think a lot of the time I don’t realize how little I have had to drink, or how it’s affecting my energy levels. I try to drink more water, but I need to try harder!

  9. These are great tips! I usually try to go for a run when I start to feel tired in the afternoon!

  10. Yesss! I love all these tips. Making sure to get your energy is such an important one. I know that I am a zombie if I don’t eat my breakfast in the morning.

  11. Loving these tips! I work an office job so I definitely understand the “afternoon slump”. I definitely agree with the drinking water thing! So many people around my office turn to soda around 2 or 3 and they never get any more energized! I turn to water every time !

  12. Great ideas! The change of scenery is SO important. I’ve realized at my current job that I need to take my hour long lunch break every day just to get out of the office. It helps me refresh for the second half of the day!

    Maggie | http://www.amillennialmarriage.com

  13. Ugh my kiddos LOVE waffles…must make a target trip! I actually just crawl into bed at 2ish, that’s naptime 😉

  14. This is some awesome advice! I always take a walk around the block when I feel myself hit the afternoon “wall”

  15. I totally need a pick-me-up each afternoon! I’m jealous of how often you get to go to the beach, totally landlocked here in Oklahoma, ha.

  16. Great tips to get out of a slump and to avoid it in the first place! Skipping meals is always my biggest culprit, I end up getting so grumpy haha.

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