Tips To Beating The Afternoon Slump

If you find yourself repeatedly yawning, feel ready for a nap, or have difficulty concentrating on your work after lunch, you are not alone. According to Fitbit, the afternoon slump usually occurs between 2 and 3 PM and affect millions of people.

Fortunately, there are things you can incorporate into your daily routine that will help you feel more alert and focused until your work day has ended. In this post I’ll share a ways to help you power through:

1. Eat a healthy breakfast & lunch. The best way to keep your energy level at peak performance is to start the day with a healthy breakfast. Skipping any meal affects your concentration. This makes it harder to solve problems. Choose foods high in complex carbohydrates. These are healthful sources of energy that digest the quickest.

Try going for gluten free grains (quinoa, brown rice) and pastas, fresh fruits, vegetables and vegetable sticks or beans. To hold hunger at bay for longer, choose a plant based protein smoothie for one of these meals, adding 1/2 of a frozen avocado or nut butter also adds healthy fat that keeps you full longer and is good for your brain. Adding some fruit gives you fiber and high energy carbohydrates. Try this Energy smoothie, it’s delicious and keeps you full without slowing you down!

2. Avoid sugar. Eating sugar causes your blood sugar to rise rapidly. This can result in an energy boost. But when sugar is introduced into the bloodstream, the body also makes insulin. This lowers blood sugar levels. Sometimes the body over-adjusts itself, causing the blood sugar level to drop rapidly. This explains the drop in energy some people experience about 30 minutes after eating a sugary snack. Sugar in moderation, particularly from berries will give you energy without a lag.

3. Exercise. Exercise increases your endurance and makes your cardiovascular system more efficient. This gives you more energy for doing simple daily tasks. Exercise also helps you sleep better, improves your mood, relieves stress, helps with weight control, strengthens bones and muscles, and lowers your risk for a host of diseases. 

4. Increase you water intake. Your body needs a certain amount of water to function. When you don’t have enough water, everything slows down and becomes less efficient. Even mild dehydration can cause us to feel tired and affect concentration.

5. Have a healthy energy drink. Small amounts of naturally occurring caffeine, guarana, ginseng and vitamin B’s can help you get boost of energy and mental clarity & focus without impacting sleep. Click here to learn more about healthy energy drink ingredients.

6. Take an afternoon break. So much of our work is sitting at a computer, which can make us mentally tired even on the best of days. A good way to fight off tiredness during that midafternoon energy dip is to do some stretches, take a quick walk or just get up and have a conversation. It will get the blood flowing, helping your senses to become sharper and your mind more focused.

7. Sleep well. Getting even an hour less of sleep can result in slower mental functioning the next day. Your reactions will be slowed and your memory may suffer. The average adult needs—but doesn’t get—about 7 to 9 hours of sleep a night, according to the National Sleep Foundation. On average, a person over age 65 needs about 7 to 8 hours of sleep each night. If like me you sometimes have trouble turning your brain off to fall asleep or even sleeping through the night, you may benefit from a sleep spray. You can click here to learn about the SleepWell sleep spray I use… just know, a little goes a long way!

I’d love to hear any tips you have that help you stay energized and productive in the afternoon. Just share below!

Peppermint Mocha Protein Drink

This Hot Peppermint Mocha protein drink provides all of the nutritional benefits of a protein smoothie but tastes like a decadent hot peppermint mocha. The perfect breakfast for cold winter mornings or snack for an afternoon reading by the fire. Top with a little whipped cream & enjoy!


Protein Drink

  • 10 oz almond milk
  • 1 scoop Arbonne Coffee Protein
  • 1 scoop Arbonne Peppermint Mocha Protein
  • 1 tsp vanilla

Dairy Free Whipped Cream

  • 1 can 13-14 oz of full fat coconut milk (found in the baking goods area of grocery store)
  • 2-3 Tbsp confectioners sugar
  • cinnamon, vanilla or any flavor you would like Optional


Protein Drink

  • Heat almond milk to your preference.
  • Add vanilla and protein powder. Blend with frother for creay results.

Dairy Free Whipped Cream

  • Place can of full fat coconut milk in the the fridge upside down, let it chill overnight.
  • Open the can. Carefully spoon out the top layer of opaque white stuff that has gathered at the top of the can. Spoon into a mixing bowl.
  • Add 2-3 Tbsp of powdered confectioners sugar to the coconut cream. Optional: add cinnamon, vanilla bean – any small amount of flavor you’d like.
  • Grab a hand beater and medium bowl. Whip the coconut milk. Start on low and move to a higher speed, move the beater in an up and down motion to infuse as much air as possible.
  • Top warmed drink with whipped cream and any other toppings. Serve and enjoy!


  1. If for any reason your whip seems too stiff or dry, you can add a few teaspoons of the leftover coconut liquid or non-dairy milk. If your whip seems too soft or watery, you can add another tablespoon of sugar OR stick your mixture back in the fridge – it may need to firm up again.
  2. Coconut cream is best eaten right after it is whipped as it will lose some fluffiness if you stick it in the fridge to chill. But it actually holds up better than I expected!

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