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How to beat the afternoon slump.
If you feel tired during the day, read this:
If you feel tired during the day, read this:
Most people lose 14+ hrs a week to the afternoon slump.
If you're one of them, you're losing 2-3hrs a day that could be spent:
• working
• getting in shape
• cultivating relationships
Imagine everything you'd accomplish with that time back.
5 tips for afternoon energy:
If you're one of them, you're losing 2-3hrs a day that could be spent:
• working
• getting in shape
• cultivating relationships
Imagine everything you'd accomplish with that time back.
5 tips for afternoon energy:
1) Optimized Workspace (from Huberman)
🔊 Sound: 40 Hz binaural beats
💡 Lighting: bright overhead lighting
💻 Screen Placement: in front + nose level
🧘♂️ Posture: avoid sitting for long periods, stand often
🤡 Interruptions: block out distractions before they come up
🔊 Sound: 40 Hz binaural beats
💡 Lighting: bright overhead lighting
💻 Screen Placement: in front + nose level
🧘♂️ Posture: avoid sitting for long periods, stand often
🤡 Interruptions: block out distractions before they come up
2) Delayed Caffeine Intake
When you first wake, cortisol is high and adenosine is low.
Drinking caffeine too soon:
• Pushes cortisol too high
• Sensitize adenosine receptors
Increasing likelihood of an afternoon crash.
Delay your coffee 45-90 minutes after waking.
When you first wake, cortisol is high and adenosine is low.
Drinking caffeine too soon:
• Pushes cortisol too high
• Sensitize adenosine receptors
Increasing likelihood of an afternoon crash.
Delay your coffee 45-90 minutes after waking.
3) Caffeine Naps
Wait till you're tired, drink caffeine, then take a 15-minute nap.
Your brain clears adenosine during the nap, so as you wake up, the caffeine has just kicked in, resulting in better cognitive performance.
Make sure to do this between 11a-2p.
Wait till you're tired, drink caffeine, then take a 15-minute nap.
Your brain clears adenosine during the nap, so as you wake up, the caffeine has just kicked in, resulting in better cognitive performance.
Make sure to do this between 11a-2p.
4) Energized Eating
Person A (tired all the time):
• eat past 85% fullness
• massive meals before bed
• high carb, low protein meals
Person B (endless energy):
• eats to 85% fullness
• eats most when the sun is up
• protein, healthy fats and fiber-rich carbs
Person A (tired all the time):
• eat past 85% fullness
• massive meals before bed
• high carb, low protein meals
Person B (endless energy):
• eats to 85% fullness
• eats most when the sun is up
• protein, healthy fats and fiber-rich carbs
5) The Afternoon Reset
Take a break in the afternoon to get some movement.
Movement stimulates blood flow and regulates blood sugar.
• Walk
• Stretch
• Lift weights
Then return to your work refreshed.
Take a break in the afternoon to get some movement.
Movement stimulates blood flow and regulates blood sugar.
• Walk
• Stretch
• Lift weights
Then return to your work refreshed.
5 tips to beat the afternoon slump:
1. Take naps
2. Master nutrition
3. Move after lunch
4. Optimize your workspace
5. Delay your caffeine intake
1. Take naps
2. Master nutrition
3. Move after lunch
4. Optimize your workspace
5. Delay your caffeine intake
That's a wrap!
If you enjoyed this thread:
1. Follow me for more like this
2. RT the tweet below to help someone else
To your strength and health,
— @thejimmymackey
If you enjoyed this thread:
1. Follow me for more like this
2. RT the tweet below to help someone else
To your strength and health,
— @thejimmymackey
https://twitter.com/1554594297726599169/status/1719011144600584505
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