4 Tips to Avoid An Energy Meltdown

December 11, 2016NGNG AdminLife Balance Blog

It’s 2 o’clock in the afternoon. You have prep work for an upcoming meeting, a status report due to your boss, a co-worker wants input for a joint project, and your inbox has 25 unread messages. You’ve got so much to do, but really, you’d like to take a nap. What do you do when the afternoon slump hits and you need a boost? If you’re like most people, you reach for coffee or a snack to provide energy for the rest of the afternoon.

The problem is the more you load your body with caffeine and sugar, the harder it is to rebound once the caffeine wears off and the sugar bottoms out. What is intended to stimulate productivity often results in a vicious cycle of highs and lows.

Grandma was right, “Eat breakfast.” It puts fuel in the energy tank and increases the ability to concentrate. Eating in the morning is vital, but what you eat is even more important.

In the morning, energy levels are low from the day before and cortisol (stress) levels are high. Eating protein and complex carbohydrates have been shown to reduce cortisol and keep energy levels steady throughout the day. Eggs, oatmeal, peanut butter, bacon or ham, a protein shake with berries, or plain Greek yogurt topped with fruit are all great choices. To remain satiated all morning, be sure to include a few teaspoons of healthy fat like olive oil, raw nuts, avocado, or nut butter.
Take a mid-morning walk or exercise during lunch. Any type of movement gets the blood flowing and promotes a release of feel-good, energizing endorphins. Studies have shown employees who exercise on their lunch breaks are more productive, energetic, and less stressed. Go up and down the stairs a few times, take a walk outside for 15 min, or simply stretch for 10 minutes.
Stay Hydrated by drinking water throughout the day. Most people do not realize that fatigue is often a by-product of dehydration – especially for heavy coffee drinkers. Coffee is a diuretic. For every cup of coffee, you need 2 cups of water to stay neutral. Begin each day with 8oz. Prior to the morning commute, fill a 16oz reusable water bottle and sip it throughout the morning. Refill and aim to drink the second bottle by 3pm. Refill one more time and sip on the drive home.
Take a break to reinvigorate your mind and your body. Step away from the computer or the confines of your work area to allow your brain to rest. Even when it seems like there isn’t enough time in the day, it’s important to remember the law of diminishing return. You cannot continue to push and push and push and expect to remain fully energized and productive. Oftentimes, work without ceasing results in reduced focus and less than optimal output. If you have a position where breaks are included, take them. If you do not, set an alarm to reminder yourself that stepping away for 10 min will net you a greater return.

Keep your energy level high throughout the day by incorporating these full-proof tips. Figure out what works so the next time you feel an energy meltdown coming on, you can take action before the crash.