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Here’s How to Beat the 3 pm Slump

Even with the best of morning routines some us find ourselves dragging around 3 pm. You begin to feel tired and unmotivated which leads to a lack productivity. This happens to many of us, especially to those that have jobs that require a lot of time tied to the desk. This is because cortisol and adrenaline have been going wild through your nervous system all day, which causes you to naturally encounter the 3 pm slump. Your body is craving a “happy” hormone hit, which is why we find ourselves reaching for caffeine and chocolate. The problem with this though is it is simply a short-lived bandaid that sets you up for a crash landing. The following are a few quick and easy things you can do to combat this every day:

Here’s How to Beat the 3 pm Slump:Here's How to Beat the 3 pm Slump

Tea Time, Herbal Tea Time

Create an afternoon ritual for yourself. Routine helps to settle and calm the mind. A balancing herbal tea can give you a much-needed break for mindfulness without the caffeine. Great for the mind and body, win-win.

Here's How to Beat the 3 pm Slump

Get Outside

A little change of scenery can go a long way, and it doesn’t have to take long. A breath of fresh air really cleanses your mind, while a bit of movement gets the blood circulating which leads to an energy boost. Just a quick 15-minute walk will do the trick.

Drink Water

Dehydration is a common cause for slumping energy levels.  If you find yourself feeling hungry after lunch, drink a couple glasses of water and wait 20 minutes before you eat again. You’ll be surprised the difference it makes. Check out our tips for tricking yourself into drinking more water HERE

Here's How to Beat the 3 pm Slump


Peppermint has been proven to increase alertness. You can try rubbing peppermint essential oil on your wrists or our personal favorite is to add some to a diffuser on your desk.

Here's How to Beat the 3 pm Slump

Here's How to Beat the 3 pm Slump


Grab a snack or as we like to call them, a slump bump. It is essential to choose wisely. You’ll want to select a protein-rich or a healthy-fat-filled treat. These provide energy without the crash sugar brings. We suggest something like a handful of almonds or a tasty piece of avocado toast.

Here's How to Beat the 3 pm Slump

Shut down

Temporarily shut off your computer screen, put your phone on “do not disturb” and place it aside. Bluelight from screens is very draining. Take this time to schedule meetings in-person or write a to-do list or project notes on paper. Nothing major just 15 minutes or so will make a huge difference.

Here's How to Beat the 3 pm Slump


Take a moment to practice mindfulness, you’ll be surprised how much energy and clarity it gives you. You can even accomplish this right at your desk. Mediation can be intimidating at first, but we have found the app Headspace makes it quite simple. Consistency is key to getting over the learning curve here. Try it first for 5 minutes and then slowly increase weekly. You’ll eventually find it to be something you crave in moments of stress.

Do you have some of your own tricks for beating that 3 pm slump? Comment below or tag us on social media.

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