Every day, something shifts around 3 p.m. My thoughts are jumbled, my movements slow, my concentration starts to dissolve into air. I sense the shift most when I try to write. Sentences don’t flow out of me — instead, they more resemble a peanut butter jar turned upside down (where all the oil drops out and the good stuff remains stubbornly stuck to the bottom).
I know I haven’t taken care of my needs when I end the day feeling like I was on autopilot. How did I even get to 5 p.m.? What happened in between my first shot of espresso and chopping onions for dinner?
“I know I haven’t taken care of my needs when I end the day feeling like I was on autopilot.”
As the sun makes it way across the sky, I often feel my energy, focus, and mood slipping away, too. This is usually called the “midafternoon slump,” but did you know that this rut actually has less to do with post-lunch lag and more to do with the natural ebb and flow of your circadian clock? The rhythms that keep us awake start to wane, lying in wait until that little burst of energy you get when you should be sleeping. (Convenient, right?)
This stamina slack tide makes it difficult to trudge through the rest of your day, with every task, ping, and conversation feeling exponentially more tiring. The good news? There’s a way to clear the wall that doesn’t have anything to do with the word “caffeine.”
“As the sun makes it way across the sky, I often feel my energy, focus, and mood slipping away, too.”
With morning routines long being a standard, commonsense approach to wellness — and nighttime routines emerging as essential in recent years to combat heightened anxiety and phone usage — it’s about time for us to consider a midday ritual in those elusive hours between wake-up and wind-down. And while a midday routine is effective any time of year, I find these practices especially helpful to resist winter’s chill.
Below, we’ve compiled expert advice and simple strategies for checking in and resetting in the middle of your day.
Do a self check-in.
It’s common to journal in the morning, setting intentions for the day ahead, or just before bed, reflecting on the day in the rearview. But what about all the time in between?
According to one study, people spend nearly half of their wake time not paying attention to what they’re doing — a lot like that autopilot feeling I was talking about. Regarding that study, Dr. Richard Davidson of the University of Wisconsin-Madison noted that “when [people] were not paying attention to what they’re doing, they were significantly less happy.” Realtime check-ins with yourself can help reconnect you with your experience, and also help you build toward a more supportive routine.
“Realtime check-ins with yourself can help reconnect you with your experience, and also help you build toward a more supportive routine.”
To start, commit to a quick five-minute writing session during the time of day when your energy slips to its lowest point. Make sure to note what time this happens. Once you notice a trend, set a reminder in your calendar to check in with yourself before that time. That way, you can appropriately anticipate the lull and set up ways to support yourself in the moment.
For this writing exercise, consider asking yourself a few simple questions, such as:
- How would I describe my current feelings in a few words?
- What can I do for myself in this moment?
- Are there things about my current routine that I would like to change?
Not only should this practice help identify when the daily slump occurs, but your answers will also guide the steps you can take to avoid it.
Choose a way to relax.
It might feel counterintuitive — or worse, impossible! — to take a relaxing break during the workday. But pausing with the help of simple techniques can often be more beneficial than pushing through tasks, and even give you the kick you need to finish out the day.
“Pausing with the help of simple techniques can often be more beneficial than pushing through tasks.”
A study in Finland conducted by Marjaana Sianoja, PhD, a postdoctoral researcher at Oregon Health and Science University, sought to find the most effective types of breaks in someone’s day. She assigned participants one of two activities for their lunch break: 15 minutes of walking or 15 minutes of relaxation exercises. “Employees enjoyed the park walks more, but the relaxation exercises were actually better for lessening stress in the afternoon,” Sianoja said.
You might be wondering exactly what constitutes “relaxation exercises.” Deep breathing? Meditation? Light stretching that’s not quite yoga? Emily Hunter, PhD, a psychologist and associate professor of management at Baylor University, noted that leaving choice intact is an important ingredient in crafting a productive break. “Having a choice and doing something [the participants] preferred seemed to be critical,” Hunter said.
It may take time to settle on relaxation techniques that feel right for you. You can try more physical exercises, such as allowing your hands to loosen so there’s space between your fingers. Or maybe aromatherapy is more your speed — one recent study found it lowered stress and improved sleep quality in ICU patients. Whatever it is, it’s important to make sure you choose an activity you enjoy, so it can have a more profound impact on your day.
Move it, move it.
As we go through the motions every day, we can easily forget to actually move.
Stretching is like a yawn for the body — it feels good and it energizes you, even if you don’t know exactly why. Okay, maybe we do know why. According to Dr. Jaclyn Tolentino, Lead Functional Medicine Physician at Love.Life, “stretching promotes the release of endorphins in your body, which not only boost mood but also help reduce stress and anxiety.” She explains that “regular stretching improves flexibility, posture, and circulation, supporting better overall function of your joints and connective tissues, while reducing the risk of injury and chronic pain.” (Here’s a short stretch routine that our editors like!)
“Just 20 minutes of brisk walking can lower cortisol (the stress hormone) and improve mood.”
Once you’ve unwound your body, consider taking a brief jaunt outside. Just 20 minutes of brisk walking can lower cortisol (the stress hormone) and improve mood. Bonus points if you soak up sun in the process. “Finding lifestyle habits to prioritize early morning and daytime sun exposure can help to improve sleep later that night,” says Jamie Zeitzer, PhD, Stanford University Professor and member of the Stanford Lifestyle Medicine sleep team.
If you find yourself skipping a midday walk too often, find a person to walk with. A coworker, a neighbor, a neighbor’s furry friend — anyone who will stick to the routine and hold you accountable for doing the same. With an epidemic of loneliness dimming our days, seeing someone on a regular basis can’t hurt.
Celebrate small wins.
If you’re like me, completing even a small task you’ve been avoiding feels like straightening a crooked frame on the wall. It’s this soft sense of balance, which is often what I need most in the moment. And just like all of our emotions, there’s a science behind it: Celebrating small wins actually releases dopamine in the brain.
“If you’re like me, completing even a small task you’ve been avoiding feels like straightening a crooked frame on the wall.”
“These small wins have a cumulative impact of making us feel like we’re meeting our goals and furthering the important work that we do,” says Dr. Tolentino.
A small win can look like anything. I might reorganize my sock drawer, dust one side table, pick up the dehydrated piece of parsley that’s been lying next to the oven for — you know what, you don’t need to know how long. The point is, it doesn’t have to be a Herculean achievement for you to feel good about it.
Set a reminder in your calendar that says “small win,” and get one thing done that will take 10-15 minutes or less. You’ll feel a sense of accomplishment, and you’ll slowly chip away at that list of tasks you’ve been meaning to check off.
Drink up.
When we feel tired in the afternoon, many of us pour another cup of coffee, or perhaps a caffeinated tea (the British must have a point, right?). Instead, it might be even more helpful to reach for a glass of water.
“Hydrating in the middle of the day is crucial for sustaining energy levels and supporting overall bodily function. Water plays such a key role in regulating body temperature, aiding digestion, and facilitating nutrient transport to all of your cells,” says Dr. Tolentino.
“Hydrating in the middle of the day is crucial for sustaining energy levels and supporting overall bodily function.”
– Dr. Jaclyn Tolentino, Lead Functional Medicine Physician at Love.Life
She also notes that mild dehydration is not something to ignore. It can impair cognitive function, reduce concentration, and increase fatigue — all of which contribute to the midday dip.
Don’t wait until you feel thirsty to drink. Leave a note on your desk (throw an affirmation on there for an added smile) or set an hourly reminder on your phone. Just make sure hydration is part of your midday routine, not just something you do in the morning or before bed. You’ll feel better for it. 💧
Whatever practices make it into your midday routine, remember to start small. The idea is to combat overwhelm, rather than induce it! Choose one or two things that feel possible, and try to commit to doing them daily (or when you feel you most need them). Have you found solace in a midday routine? Do you have favorite rituals that you like to practice? Share your ideas and resources with us in the comments!
Olivia Macdonald is a NYC-based writer. Her advertising work for clients like the Harris-Walz campaign and the state of Connecticut have been featured in AdWeek and AdAge, but more importantly, have been a big hit in the family group chat. You can read more of her writing in her newsletter, om nom, and on her website.
