The following post is from Meg T. who interned with Reynolds this summer.

Reynolds and Reynolds encourages its associates to make wellness a top priority, part of which means having the energy to be a productive contributor throughout the day, even as the afternoon slump rolls around.

All of us know that feeling. By the time three o’clock hits, your energy is wearing off and you are losing productivity. Here are a few tips to help you stay out of the slump:

Avoid Heavy Meals

Remember that feeling you get after a large meal? The one where you want to curl up on the couch and take a long nap? That is the feeling you want to avoid. Try to keep your breakfast and lunch as light and healthy as possible. This will provide you with long-lasting energy rather than short bursts of energy followed by a crash.

Don’t Eat a Lot of Sugar

Skip that donut for breakfast or the big piece of chocolate cake at lunch. These will give you brief sugar highs and cause you to crash halfway through the afternoon. If you need a boost, try something with protein and natural sugars such as fresh fruit, yogurt, or a protein bar.  Protein can help give you longer stretches of energy and stabilizes your blood sugar to help you avoid the sudden crash.

Drink Lots of Water

Lack of hydration causes a lack of energy, too. Keep a water bottle at your desk. You will find yourself sipping on it throughout the day, which can help keep your energy going. Not to mention the fact that water is the best thing for you, so why wouldn’t you drink up?

Skip the Energy Drinks

As tempting as it can be to pick up an energy drink when you are hitting that afternoon slump, restrain yourself. Energy drinks have massive amounts of caffeine and sugar that will quickly give you excessive energy, then send you on a downward tailspin, making you even more tired than before. Choose a healthier snack to give you the proper amount of energy.

Take Short Walks

Sitting at a desk for eight hours can be a drain on your body. Get up and get moving, even if it is just for five minutes. Once the blood gets flowing, your body will feel more alive and awake. This will also give your eyes a break from the screen and your body a break from the chair. It’s a win-win situation.

An eight-hour work day requires stamina, productivity, and concentration. The tips above are not exhaustive, but can help you power through the work day effectively and keep you out of the afternoon slump.