You can be cruising through your morning tasks, feeling on top of everything, and then suddenly it hits. Focus slips, motivation fades, and the rest of the day starts to feel heavier than it should. That mid afternoon crash is incredibly common, and Health.com notes it can be part of a natural dip in alertness. The tricky part is that a full break is often not realistic, so the goal becomes finding small resets that actually work.
One of the easiest shifts is changing what you are doing for a few minutes. Hannah Harper says she steps away from work and does something that still feels useful, like making a nourishing lunch, taking a short walk, or tidying her space. That quick change of pace helps clear mental clutter so returning to a task feels less like pushing through mud. It also turns a slump into a cue to check in with yourself instead of simply powering on.
Movement comes up again and again as the most reliable fix. Jani Hall swears by a 15 minute walk or run outside, or even a quick HIIT video at home, especially on days when she is least in the mood. Jenna Anderson also leans on a short burst of motion, walking around her office or apartment for five to ten minutes when she feels herself fading. Anisa Arsenault jokes that candy is not the answer for her, and that getting up to move, whether it is walking her dog or looping the office, is what truly resets her energy.
If you cannot leave your desk, try switching your surroundings. Colleen Murphy says she will change where she works, sometimes moving outside or even to the living room floor, and she pairs it with a bit of water to feel refreshed. Small sensory changes can help, too, like fresh air, sunlight, or music. Tori Partin loves either stepping out with her dog or playing upbeat dance music and letting it lift her mood.
Food and drinks can help when they are chosen well. Jamie Wolff looks forward to matcha and a balanced snack around 3 p.m., such as nuts and dried fruit, and she still tries to fit in a ten minute walk. Amanda Doyle reaches for an espresso when post lunch tiredness hits, especially if getting it involves an actual walk rather than a few steps to the kitchen. If you use caffeine, remember it takes a little time to kick in, and a clever option is pairing coffee with a short nap, drinking it and then resting for about 20 minutes so you wake as it starts working.
Hydration and calm resets round out the list. Keeping a water bottle nearby can prevent tiredness that is really just dehydration. Gentle stretching or a few slow deep breaths can give you a quick lift without needing much space. And if you can manage it, a short 10 to 20 minute rest in a quiet, dim spot can feel like pressing a reset button.
What is your go to trick for getting through that mid afternoon dip, and does it change depending on where you are working? Share your best tips in the comments.
