5 Ways To Overcome The Afternoon Slump

5 ways to overcome the afternoon slump, healthy tips to beat the afternoon slump, #afternoonslump, #productivity, #motivation
This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #EggoMyWay #CollectiveBias


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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  • Katie
    February 20, 2017 at 9:48 am

    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

  • Jessie @ Just Jessie
    February 20, 2017 at 10:15 am

    These are great ideas! I suck so much at self care and I keep seeing everyone pushing to do it more. Even journaling or taking a few minutes to meditate, I know I need it in my life!

    • Rachel Ritlop
      March 3, 2017 at 2:52 pm

      I feel like I’ve been sucking at self care lately too! It ebbs and flows for me

  • Kathleen Brown
    February 20, 2017 at 10:42 am

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

  • Michelle @ Lillian Abbey
    February 20, 2017 at 10:47 am

    This always happens to me! It helps to get some fresh air and sunlight.

    • Rachel Ritlop
      March 3, 2017 at 2:52 pm

      Lol always! currently struggling with it now too! But just changed up my scenery so getting a second wind!

  • Sarah Jean
    February 20, 2017 at 10:50 am

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

  • nicole simonetti
    February 20, 2017 at 10:58 am

    wow, love the idea of changing scenery up – such an easy trick to brighten the day up! x, nicole // http://www.nicoleeigh.com

  • Kiara Catanzaro
    February 20, 2017 at 10:59 am

    I agree that skipping meals is the worst thing you can do! I also try to have health snacks like fruits, nuts, etc.

    • Rachel Ritlop
      March 3, 2017 at 2:53 pm

      I always need snacks ready to go too!

  • jovaniamichelepierre
    February 20, 2017 at 11:52 am

    I love that Eggo is going the natural route. I love the convenience of frozen breakfasts but felt bad about the additives so that’s good news!

  • Alison @ Puppies & Pretties
    February 20, 2017 at 12:09 pm

    That sounds delicious! I have some frozen waffles in my freezer right now and I just might have to try it this week.

  • mckenna bleu
    February 20, 2017 at 1:06 pm

    Those waffles look so good and super easy to make!

  • Jenny
    February 20, 2017 at 1:26 pm

    Taking a walk always helps me get back on track. I totally feel you on the afternoon slump though – it’s so real.

  • Naomi Andrews
    February 20, 2017 at 1:33 pm

    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!

    • Rachel Ritlop
      March 3, 2017 at 2:54 pm

      So real! Glad you enjoyed!

  • Sarah Bell
    February 20, 2017 at 3:57 pm

    These are all amazing tips!! Staying hydrated is everything!

    Trendy & Tidy

  • Erica
    February 20, 2017 at 4:28 pm

    Speaking of walks around the block, J and I have a walk date at 5 pm. HAHAHA. I love this, Rach!

    Coming Up Roses

  • The Haunted Housewife
    February 20, 2017 at 4:57 pm

    That looks like an easy snack, I’m going to try it. I LOVE blueberry eggo waffles!

  • Megan
    February 20, 2017 at 5:22 pm

    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 😉

  • Skip The Bag
    February 20, 2017 at 6:26 pm

    I need to be better about getting up and walking more to prevent it…and making sure I eat well enough at lunch time!

  • Lanae Bond
    February 20, 2017 at 6:54 pm

    Walking those help me to get energize when I feel tired during the day.

  • Jessica Sheppard
    February 20, 2017 at 7:02 pm

    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!

  • Rachel @ STCL
    February 20, 2017 at 7:21 pm

    Great tips, Rachel! Taking a break to walk always helps me so much!

    • Rachel Ritlop
      March 3, 2017 at 2:57 pm

      Thank you! Glad you enjoyed!

  • Marie Ernst
    February 20, 2017 at 7:24 pm

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

  • Alex Lo
    February 20, 2017 at 8:08 pm

    great tips! i actually use some of these every day at work around 3pm haha

  • sofieyah l
    February 20, 2017 at 8:15 pm

    Oh, I’m going to try the last tip!


  • Bella B @ xoxoBella
    February 20, 2017 at 8:24 pm

    These are wonderful tips, I love ego waffles. they are sooo yummy!!!

  • Kristin Cook
    February 20, 2017 at 9:06 pm

    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!

  • Sydney Power
    February 20, 2017 at 10:17 pm

    I find it so important to stay hydrated during the day, it really helps

    • Rachel Ritlop
      March 3, 2017 at 2:58 pm

      It really is a game changer!

  • Caitlin
    February 20, 2017 at 10:23 pm

    Self care is honestly SO important!!

    Caitlin, Beauty & Colour

  • Silvia Marquez
    February 21, 2017 at 1:13 am

    These are such wonderful tips! I try to get up and walk about every two hours and it helps my brain feel refreshed.

  • Ashley Mason
    February 21, 2017 at 6:45 am

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

    • Rachel Ritlop
      March 3, 2017 at 2:58 pm

      That’s awesome1 I wish I could still run 🙁

  • Sharon Glascoe
    February 21, 2017 at 9:10 am

    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.

  • Leah
    February 21, 2017 at 9:23 am

    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 !

    • Rachel Ritlop
      March 3, 2017 at 2:59 pm

      Oh its so real when you’re stuck in the office!

  • Summer @ Coffee With Summer
    February 21, 2017 at 9:24 am

    I love Eggos! I just had one this morning with Nutella!

    • Rachel Ritlop
      March 3, 2017 at 2:59 pm

      lol me too! that sounds delicious!

  • Amy
    February 21, 2017 at 9:32 am

    These are such great tips! The afternoon slump is sooo real. Also, I love Eggos! I use to eat them all the time when I was litte.


    Amy | Pastel N Pink

  • Alix Maza
    February 21, 2017 at 10:24 am

    I always break the monotony of staring at my computer screen by going outside or changing scenery!


  • Katie Runyan
    February 21, 2017 at 11:21 am

    Love these tips! I know the afternoon slump all too well, so I’ll remember these!

  • Amelie
    February 21, 2017 at 12:10 pm

    Love these tips! I definitely need to start applying them… haha

    • Rachel Ritlop
      March 3, 2017 at 3:00 pm

      haha i’ve fallen off this week so hard and need to get better with them again lol

  • KaitHanson
    February 21, 2017 at 12:12 pm

    Getting out and changing scenery is so important for me! Thanks for sharing these tips 🙂

  • Tawni Sattler
    February 21, 2017 at 12:14 pm

    These are fantastic ideas! I think taking self-care breaks and going on walks are always the most helpful for me.

  • Bobbi @BobbisKozyKtchn
    February 21, 2017 at 12:51 pm

    These are all great ideas. Working from home, I hit that slump quite a bit!

    • Rachel Ritlop
      March 3, 2017 at 3:01 pm

      ME too! I just want to crawl in bed after lunch some days lol

  • Maggie Reimherr
    February 21, 2017 at 12:56 pm

    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

  • Shane Prather
    February 21, 2017 at 1:46 pm

    I used to be so bad about not eating breakfast.. meaning I’d overindulge at lunch. The afternoon slump was so real! Great tips to avoid it.

    • Rachel Ritlop
      March 3, 2017 at 3:02 pm

      Yeah I’ve totally been there too! It took such a toll on my energy and mood

  • Erin of Very Erin
    February 21, 2017 at 1:55 pm

    Great tips! Waffles with PB2 and blueberries is my breakfast literally every day 🙂

  • Chelsea
    February 21, 2017 at 4:37 pm

    These are great tips! I love the blueberry ones, too!

  • Kim Montray LaCoste
    February 21, 2017 at 6:04 pm

    Definitely need to add meditation to my daily schedule. It is so good for the soul.

  • Kenzie Kittle
    February 21, 2017 at 9:07 pm

    Girl, the afternoon slump gets me EVERY time. Thanks for sharing your tips!


    • Rachel Ritlop
      March 3, 2017 at 3:03 pm

      EVERY. TIME. haha you’re welcome!

  • Becky @ Disney in your Day
    February 21, 2017 at 9:29 pm

    Those waffles with blueberries look so good. I may have to start trying that for a healthy snack!

  • Tori Moore
    February 21, 2017 at 10:32 pm

    Those waffles look so good!!! I had the biggest afternoon slump today, I’m definitely going to have to come back to this tomorrow.


  • Lauren Jane
    February 21, 2017 at 11:00 pm

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

  • nicole simonetti
    February 22, 2017 at 9:49 am

    I’ve been making it a point to get up every day from my desk btwn 2 & 3pm and go for a quick walk & it’s definitely been helping! x, nicole // http://www.nicoleeigh.com

  • Greta Hollar
    February 22, 2017 at 2:49 pm

    Eggo Waffles are my jam! I eat them ALL. THE. TIME.

    Greta | http://www.gretahollar.com

  • stephanieabills
    February 22, 2017 at 10:07 pm

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

  • Marie Ernst
    February 23, 2017 at 12:13 am

    Love all these! And you’ve gotten me hungry for waffles!

  • Lisa
    February 24, 2017 at 10:44 am

    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.

  • Jennifer Ashley
    February 24, 2017 at 1:37 pm

    Such great ideas! Definitely love the idea of just taking a simple walk around the block.

    Jennifer Ashley

  • Cameron
    March 22, 2017 at 11:49 am

    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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