Tip Thursday- 8 Ways to Keep Your Energy Up Throughout the Day.

Has this happened to you? 3:00 pm rolls around and BOOM, you hit a wall? In fact, I am experiencing it right now, and it is the inspiration for this blog post.

I find when I am not doing certain things daily, the witching hour, as I like to call it, hits me like a ton of bricks. I am cranky, tired, and want to go home and to bed. However, 99% of the time, this is not realistic. I usually have an hour or so of work left; I have places to be in the evening, I sometimes still have to get my workout done, make dinner, etc. It can be neverending. It begs the question, how do I move past this and stop feeling this way. It is quite simple. I need to go back to the healthy habits I created a while ago. Here are eight things that I try to do regularly and that you can too, to keep my energy up all day long.

  • Wake up and go to bed the same time each day. I find I am at my best when I am in bed by 9:30 pm and up between 5-5: 30 am. This goes for the weekends as well.
  • Get 7-8 hours of sleep a night. In law school, up until I hit 40, I lived and prided myself on the fact I only needed 4 hours a night. Those days are long gone.
  • Eat a healthy, hearty breakfast. It should include protein, complex carbohydrates, and healthy fat. This fills me up and keeps me full until mid-morning.
  • Do not go more than 3-4 hours without eating. I make sure to pack enough snacks during the workday to keep me satisfied. It also keeps me away from the vending machines. I pack a no/low-fat Greek yogurt, hummus and veggies, apples and peanut butter, slices of deli turkey, or some nuts and seeds.
  • Hydrate, hydrate, hydrate Often I find when I am tired, it is because I have not had enough water. I drink half my body weight in ounces, plus more due to my running schedule.
  • Fit in exercise. Exercise not only makes us feel better physically but mentally as well. When I start my day with a workout, I feel energized and, it carries through the day. If I work out at lunch, it gives me the boost I need to get through the afternoon.
  • Get up and move every hour to an hour and a half. Sitting at a desk all day is one of the worst things we can do. I make sure to get up and move every hour.
  • Take breaks throughout the day. Talk a co-worker, take a walk outside, call a friend. 10 mins are all it takes to re-energizer the next couple of hours.

What about you? Do you do any of these things to recharge during the day?

About The Author

Heather

50 COMMENTS

  1. Meagan | 16th May 19

    Good tips! This is definitely when I reach my slump too!

  2. angela | 16th May 19

    I hate the afternoon slump. I want a nap! I have found that having a high protein and low carb lunch helps me a lot. When I have something with grain/gluten, the need for a nap comes upon me within 2 hours. I recommend anyone follow your tips and also find other things that may be specific to themselves.

    • Heather | 19th May 19

      Exactly, it is certainly not a one size fits all.

  3. Kyndall Bennett | 16th May 19

    Military messed up my sleep pattern. I used to work nights, so my body automatically goes on alert once the sun goes down, even if I had to wake up early! Naps have become my saving grace!

    • Heather | 19th May 19

      My husband goes back and forth from day to night work. It really messes with his body.

  4. Robin | 16th May 19

    Good tips! My witching hour is usually right after I eat lunch lol

    • Heather | 19th May 19

      Get up and walk after lunch. This should help.

  5. Malia | 16th May 19

    Healthy snacking is so key for me to stay out of that slump! I also walk to get the kids at that time, so a brisk 2 mile walk is perfect for waking up again. Great tips šŸ™‚

  6. Holly Bird | 16th May 19

    I like to get up and walk around, a little exercise seems to help! I also love a good protein shake with a little fruit in it, helps get me through my afternoon!

    • Heather | 19th May 19

      A protein shake is good as well. I have one that I drink daily as well.

  7. Charlene | 16th May 19

    Great tips! I find drinking a lot of water throughout the day makes me feel so much more energized. Unfortunately, I don’t always keep up on my water intake…it’s a problem lol

    • Heather | 19th May 19

      Yes, water is key. It is rare, but if I have a day or two that I don’t get enough water, I feel my energy levels going down.

  8. Anna | 16th May 19

    These are really all wonderful tips. Thank you for sharing! I follow all of them every single day!

  9. Ramae Hamrin | 16th May 19

    These are really great tips. My college-aged daughter is on the 4 hour a night thing too, and I’m really hoping that changes soon. I have found that drinking more water helps me in SO many ways!

    • Heather | 19th May 19

      I am sure it will. It may take a while, but it will. LOL.

  10. Pauline | 16th May 19

    Great advice! My brick wall is at 9 am (I’m up at 5). If I go outside for five minutes, it gives me the boost to get me through the rest of the day without falling asleep at my computer.

    • Heather | 19th May 19

      Yes, going out is key.

  11. Lauren Michele | 16th May 19

    Great tips! I don’t drink coffee at all because I don’t want the addiction! Thanks for sharing!

  12. Brittany | 16th May 19

    Great tips! I hate that afternoon slump. I try to get up and do some exercises at my desk to keep my blood flowing =)

    • Heather | 19th May 19

      There is a great app called the 7 Minute app that has exercises you can do in 7 minutes. These can be done at your desk.

  13. Tricia Snow | 16th May 19

    I am learning to love exercise! I can not believe how much better I feel since starting it! I had a boss once that gave us some type of test that determined when your best working hours were. I think that is a factor as well. Thank you for the tips!

    • Heather | 19th May 19

      Ohh I would like to take that test. Though, I do think my best hours are in the morning.

  14. Kristi @ Way Beyond The Norm | 16th May 19

    It’s all about diet and exercise! Too much of what we eat in our society causes the crash and then we don’t work it off, get our blood pumping, and breathe in the oxygen we need. Great tips!

    • Heather | 19th May 19

      Thank you and whole heartedly agree!

  15. jen | 16th May 19

    all good thoughts buuuuuuut….. I’m still a fan of coffee…

    • Heather | 19th May 19

      LOL! I am a fan of coffee as well. However, I want to sleep at night too. šŸ™‚

  16. Jennifer Morrison | 16th May 19

    I often find that the 3pm slump is because of lack of water. I drink so much in the morning and evening, but tend to not drink enough throughout the afternoon. Great post with good reminders that I need.

    • Heather | 19th May 19

      Water does so many great things for our bodies.

  17. Lina | 17th May 19

    Great inspirational post! Getting up and move around when I hit that afternoon slump seems to help. And coffee šŸ™‚

    • Heather | 19th May 19

      Coffee always helps! Unfortunately, it also keeps me awake at night. LOL

  18. Brittany | 17th May 19

    I get super slumpy in the winter time. I love going for walks mid morning and mid afternoon when it is nice out, but in the winter I huddle by my heater in my office and get so exhausted!

    • Heather | 19th May 19

      Winter can be so tough.

  19. Leigh Ann | 17th May 19

    These are great tips, especially the hydrate and sleep schedule ones!

    • Heather | 19th May 19

      Both are key to keeping energy levels up!

  20. Michele | 17th May 19

    Great tips! I hate those afternoon slumps! I have my fitbit buzz me every hour to remind me to move…it helps!

    • Heather | 19th May 19

      Yes, my FitBit does too. It is a great feature.

  21. Brianna | 17th May 19

    These are great tips. I need to incorporate most of them.

  22. Carolina | 17th May 19

    I definitely have more energy when I exercise. The bad thing is that I don’t wake up early enough to exercise all the time. These are great tips, thanks for sharing.

    • Heather | 19th May 19

      Forcing myself to get up early has mow made it a habit. It is funny, my body knows when it is time to get up and I rarely need an alarm clock. I still set one because one never knows.

  23. Angela Greven | Mean Green Chef | 19th May 19

    Great tips, Heather! I actually do a lot of the same myself always an early riser no later than 5 am, usually in bed by 11. I recently added a blue-green algae supplement (no not trying to sell you anything lol) but man it has knocked it out of the park for me in regards to clarity and getting stuff done. Love it! Thanks so much for sharing šŸ¤—

  24. Cindy | 19th May 19

    These are great suggestions! I struggle the most with getting enough sleep. Right now Iā€™m averaging 5 hours of sleep a night. Why? Iā€™m working on blog stuff! šŸ˜‰

  25. T.M. Brown | 19th May 19

    More fantastic tips!!! There’s that hydrate, hydrate, hydrate again-lol!! I love a set bedtime, but need to do better at breakfast and exercise. Yikes! You got me!!!

  26. Shanna | 20th May 19

    These are such great tips! I’m working on the bedtime now. Hydrate and exercise are my favorite!

  27. Katie Mitchell | 21st May 19

    Love these! I try to exercise every morning before I start my day. It definitely keeps me energized!

  28. Noelle Collins | 7th Jan 20

    I needed these tips. I have trouble in the afternoon, and then again at 8 pm. I go to bed exhausted, but I can’t go to sleep because my mind won’t shut off! I also need to exercise regularly and eat more protein at lunch. I do so much better when I start my morning off with lemon water. Thanks for these tips and reminders.

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