Nine to Thrive.

It’s 3:27 p.m. on a Wednesday. You’ve stared at the same cells in your spreadsheet for so long you started naming them. The ring of condensation on your desk is the only remnant of your coffee left. Watching the clock hit 5 p.m. is your only will to live.

We all know the 3-5 p.m. slump. That mysterious energy black hole where your brain taps out and your secret candy drawer becomes your best friend. And when 5 p.m. hits, you race home because you can’t be late to your bed.

After testing what actually works to keep my brain active during these depressing times, I’ve compiled a list of things that will help you survive this war. But before we fight back, we need to understand the enemy.

Understand The Slump

One of my favorite apps, Calm, has a blog post about the afternoon slump. They explain that this phenomenon is actually your body demanding a break. You may experience physical fatigue and mental fog. This is your body telling you that you need some rest or a change of pace.

So where do these feelings come from? Well, it’s your circadian rhythm which is your body’s natural clock for regulating your awake and sleep schedule. There are a lot of factors that can trigger your rhythm to drop. Maybe you ate a massive lunch. Maybe you didn’t sleep. Maybe life is just… life-ing. Of course, there are many other factors, but these are the main ones.

Ways To Avoid The Slump

Snack Like You Mean It

Your mid-afternoon munchies can either save you or sink you. Take the time to think about what you are really putting in your body. Sure, a candy bar will give you a boost of fake energy, but it won’t last long. Instead, eat fiber, protein, and carbs.

Example snack combos: apple + almond butter, hummus + carrots, green tea instead of coffee.

Move Before You Morph Into a Chair

Sitting in one place for too long makes you stiff and tired. Make sure to take regular walking breaks, face the sun to get some vitamin D, and stretch out. Set a reminder on your phone or smartwatch so you don’t accidentally fossilize in your chair. My Garmin reminds me every day when I need to get up and move about.

Reignite That Faded Spark (No, Not with Another Coffee)

During your mini breaks, try doing something creative like drawing or coloring while listening to a playlist boost. It’s important to keep your mind working so you don’t fall into that mindless stare into the excel abyss.

Hydrate Before You Diedrate

No, I’m not talking about death by margarita. I’m talking about the 3–5 P.M. crash that hits harder than your morning espresso. It’s so important to stay hydrated. If you’re an avid coffee drinker, try drinking two glasses of water for every cup of coffee. Your body is made of 60% water, so drink up!

Hitting A Slump Does Not Equal Failure

Treat the slump as a signal and not a failure. Listen to your body or you will succumb to burnout! The slump doesn’t mean you’re done for the day, it’s your body’s cue to pause, refuel, and return stronger. Then, you won’t feel like you need to race home in time to hit your head on your pillow.

So next time 3 P.M. rolls around and your brain starts buffering, remember that the slump isn’t your enemy. It’s just your body begging for a quick reboot. Listen, refuel, and you’ll glide past 5 P.M. like a pro (or at least a semi-functional human).

Because I know you’re going to forget all of this the moment the slump hits, here’s a quick checklist to keep on your desk:

Until next time,

Callie