10 Ways to Boost Your Energy When Working from Home
If you’re a remote worker, you probably know the dreaded midafternoon energy slide all too well. Your eyes may grow heavy and your vision may blur as you stare at your screen, which can make it challenging to stay alert.
Feeling tired during the workday is an unfortunate reality for many professionals. And your in-office peers aren’t immune either. But the good news is that when you work remotely, you have more control over your schedule and can find ways to rejuvenate yourself and boost your energy quickly.
10 Energy Boosters to Beat the Midafternoon Slump
We’ve gathered 10 of our favorite tips for a midafternoon energy boost. Consider the ideas below to determine which energy boosters suit you.
1. Take a Brisk Walk
When you’re struggling to stay awake, the idea of taking a walk is probably the last thing on your mind. But according to Harvard researchers, regular activity might be the precise solution you need. From requiring you to breathe deeper to releasing energy-inducing hormones, a 20- or 30-minute walk can help you overcome afternoon fatigue.
As a bonus, if you can walk outside rather than on a treadmill, you get the double whammy of an infusion of nature and fresh air. Studies consistently link fresh air to a feeling of revitalization. And you don’t need a lot—you’ll gain a pep in your step with just 20 minutes outside.
2. Open the Curtains
Tying into that tip above, a study from PLOS Biology reminds us that we should be getting most of our light from natural sources. If you’ve been diligently working since before the sun was up, it’s time to open up the curtains.
Does the sun cause an angry glare on your screen? Consider adding a window screen or switching your setup. If your job allows for it and the weather’s nice, why not take your laptop outside for a bit? You’ll get the best of both worlds.
3. Find Some Caffeine
It’s true that many medical professionals will advise against consuming too much caffeine. However, moderate amounts of coffee or green tea can improve wakefulness.
What’s interesting, though, is that you might get better results by enjoying your beverage earlier in the day. If you wait until you feel like your keyboard would make a good pillow, it may be too late.
While long-term studies haven’t been completed, recent research suggests that consuming caffeine in the mid-to-late morning can boost your energy levels in the afternoon. The understanding is that your cortisol levels are higher at that time and can work in tandem with the caffeine.
4. Take a 20-Minute Power Nap
You might benefit from a short nap when caffeine and natural light aren’t enough. Longer naps might have the opposite effect and leave you feeling groggy. But when you feel your productivity is slipping, set an alarm for 20 minutes and slip on your fuzzy eye mask.
5. Reach for Your Water Bottle
Did you know that mild dehydration is one of the most common causes of fatigue? When you’re hard at work in your home office, it’s easy to get busy and forget to focus on your daily hydration levels.
But if you feel like you’ve run out of steam, consider your daily water intake. Low hydration levels can cause your blood pressure to drop, ushering in fatigue and cognitive issues.
Take a dehydration test and grab a glass of water. It might be exactly what your body needs to take on the rest of the day.
6. Enjoy the Aroma of Energy-Boosting Essential Oils
Multiple studies have shown that essential oils, such as rosemary, peppermint, spearmint, and orange, can boost energy. Try keeping a small diffuser at your desk to enjoy a scented energy boost throughout the day. Also, consider heating a few drops of your favorite essential oil in hot water for more rapid diffusion.
7. Listen to Uplifting Music
Take advantage of not sharing your office with others who might not enjoy the same music as you. Similar to how high-energy music can make your workout more effective, listening to music can improve your focus and productivity, especially when you feel drained of energy in the afternoon.
Choose upbeat music with a quick tempo that makes you want to move. This will help wake up both your body and brain.
8. Put Down Your Laptop and Grab a Pen
Whether it’s doodling or writing a journal entry, taking a break from the computer can help you manage stress and give your eyes and mind time to reset. When that slump hits, set a timer to draw or jot down some ideas in your notebook. As your creative mind kicks into gear, the part of your mind that you need for more intense mental tasks gets refreshed.
9. Chew a Piece of Gum
Although it’s unclear why, chewing gum appears to improve concentration. Some researchers hypothesize that the chewing motion results in increased blood flow. Others speculate that it requires your brain to wake up, so to speak.
Regardless of why, if you don’t have time for a walk, try chewing a piece of your favorite gum. If nothing else, you’ll have fresh breath for the rest of the afternoon.
10. Grab a Brain-Boosting Snack
Isn’t it ironic that the thing you crave most when you’re tired is often the thing you need least? Don’t beat yourself up if the doughnut that didn’t look appealing at 8 a.m. is practically irresistible at 2 p.m.
Your physiological response is working hard to get you the energy to get through your slump. And your hormones know that sugar and simple carbs can quickly get you a rush of energy. Unfortunately, that rush usually results in a crash soon after.
Instead of sugary foods, reach for nuts, berries, or other nutritious snacks that will have less impact on your blood sugar levels.
Beat the Midafternoon Energy Slump
As a remote worker, you have more freedom to get creative with your workday than your in-office counterparts. When you need to beat the midafternoon slump, take advantage of natural light and fresh air, embrace a short power nap, drink plenty of water, and enjoy a nutritious snack to ensure a productive workday until it’s time to log off.
And if you’re still looking for online work-from-home jobs, Remote.co lists hundreds of remote jobs. Get started on your search today!
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By Kimberli Lowe-MacAuley | Categories: Work Remotely
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