Ways to Beat the Afternoon Slump w/ a Pick Me Up Routine

 This post on ways to beat the afternoon slump is sponsored by ZonePerfect. All thoughts and opinions are my own.
How to Overcome the Afternoon Slump w/ an Afternoon Pick Me Up RoutineWhether we’re sitting in an office or working from home, we’ve all been faced with the struggle of the afternoon slump.  When all you feel like doing is crawling in bed for a nap, but your to-do list or boss suggests otherwise, the struggle is real.

I’m my own boss and work from home, which means I’m faced with the temptation of my bed being just a short walk away.  Talk about a struggle!  Add in the fact that there’s nobody here to tell me I can’t go to bed, and it becomes even more tempting!  Being self employed requires lots of discipline, and this is a perfect example why.

Although I may have the luxury of working from home in yoga pants, taking a mid-day nap is never an option for me.  The same goes for any other full-time self employed business owner.  We must suck it up and carry on!

Luckily there are many ways to beat the afternoon slump, and I’m here to roundup some of the most realistic and proven methods for you!  The next time you feel like you’re going to fall asleep at your desk, give this afternoon pick me up routine a try!
How to Beat the Afternoon Slump w/ an Afternoon Pick Me Up Routine



One way to certainly beat the afternoon slump is the good ole tried and true method of getting enough sleep at night!  Studies show you should aim to get at least 8 hours of sleep for a good night’s rest, but I like to think you know your body best, so do what works for you.  If you need 10 hours, who am I to judge!?


Aromatherapy has so many amazing benefits for your body, including the ability to perk you up and enhance your focus!  Every afternoon I diffuse a blend of citrus essential oils or refreshing peppermint and it always does the trick!  Sometimes when I’m feeling extra sluggish, I’ll put a drop of peppermint oil on my temples and the back of my neck.  It’s an instant refresher!


Sometimes all you need is a good stretch to beat the afternoon slump!  A quick 5 minute yoga routine is not only relaxing, but revitalizing too!
How to Beat the Afternoon Slump w/ an Afternoon Pick Me Up Routine


One thing’s for sure – you can always count on caffeine to pick you up when you’re feeling down!  The right snack can instantly perk you up.  My current go-tos are the new ZonePerfect® Revitalize Nutrition bars.

These bars contain a powerful mix of ingredients that provide you with the mental and physical boost your body needs to stay active and alert.  They’re ideal for an early morning kick-start or mid-day boost!  You can find them on Amazon, or at your local CVS or Walgreens.  Want to give them a try? Grab this coupon here!


Sometimes a change of scenery is all you need to beat the afternoon slump.  The next time you’re feeling out of focus, try going on a quick walk outside.  Even if you feel like you’re too busy for a break, this doesn’t mean time has to be wasted.

You can always turn that walk into a productive walking meeting or conference call if need be, but I do think it’s more beneficial to unplug for a few!


I find it helpful to have a specific afternoon playlist with pick-me-up music.  Create a few different playlists of your favorite songs, upbeat of course, to perk you up when you’re feeling sleepy.  Maybe even throw in a mini dance party if you need to – who are we to judge!?


Sometimes overcoming the afternoon slump can be as simple as making a small change.  In fact, your repetitive routine could be the culprit of your sleepiness!  Try changing your routine for a week and see if it helps you feel less tired.  It may work!
How to Beat the Afternoon Slump w/ an Afternoon Pick Me Up Routine


Coffee usually does the trick, but there’s only one problem – not everybody likes coffee! Luckily there are many other tasty ways to get a natural source of caffeine, and snacking is one of them!

ZonePerfect Revitalize Nutrition bars contain an energizing combination of green tea extract, which has caffeine levels equivalent to 1/2 cup of coffee!  These bars are also packed with choline, a micronutrient that supports brain health, 11 grams of protein to keep you full, plus antioxidants and vitamins C & E!  Talk about a powerhouse bar! Click here to save on ZonePerfect.


With water, that is!  Dehydration can actually make you feel more tired, so it’s important you drink enough water!


If you know you tend to get tired in the evenings, a great way to overcome that feeling is to save your favorite tasks for later.  You’re more likely to stay focused when doing something you enjoy, so you might as well knock out the dreaded tasks first thing in the morning, otherwise it may only contribute to your lack of interest and focus!
How to Beat the Afternoon Slump w/ an Afternoon Pick Me Up RoutineAre you feel the afternoon slump?  What are some ways you beat the afternoon slump?


















18 thoughts on “Ways to Beat the Afternoon Slump w/ a Pick Me Up Routine

  1. Sara

    Great tips! I work in an office that is near a smoothie place, and when I get hit with an afternoon slump, a walk to get a smoothie always perks me right up! 🙂

  2. Mei

    Great tips! I always have a hard time when it’s my day off at home; staying focused and motivated is essential 🙂

  3. Nicole

    I love these! I like to get up and walk around, play with my dog, and grab a snack. It only takes a few minutes and I feel so refreshed coming back to work 🙂

  4. Summer @ Coffee With Summer

    I need to try those bars – they sounds amazing and delicious! Getting a good night’s sleep is huge for pushing through the next day. I’m not too into essential oils, but I’ve been thinking about getting a diffuser!

  5. Leslie@Peaches_Willow

    Girl, you don’t know how much i’ve needed these tips lately. Working from home is difficult sometimes because of that mid-day slump, it’s just so easy to curl up on the couch or in the bed and take a nap. Often times I feel worse when I do that though. I’ve learned to do yoga to fight through those times though. Im headed to the store soon so i’m going to pick up those bars, too.

    Thank you soo much for this post!

  6. Kaitlin

    I love your tips to stretch and to go for a walk!! When I feel myself approaching my afternoon slump, that would be the PERFECT time to do one of those!

    – Kaitlin

  7. Lindsay & Whitney

    Such good tips, especially as the summer temps are up and afternoons at work are getting longer lol! We will have to try these new zone bars. There was a zone perfect bar in chocolate graham that we used to love and stock up when we could find it lol!
    Lindsay & Whitney

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