Tag Archives: coffee

Beat the 3 PM Slump

Everyone feels it. The afternoon slowly drags by, your energy drops and you have trouble maintaining your focus. While this isn’t uncommon, our initial reaction, a trip to the coffee pot or vending machine, actually hurts rather than helps. Here are some suggestions to beating the afternoon slump.

Coffee: say it isn’t so!

If you’re like me, when 3 PM rolls around I head to the kitchen to get my coffee fix for the afternoon. However, as reported in Runnersworld, PhD Steven Miller explains why biologically, coffee may actually do more harm than good when had in the late afternoon. In the mornings, Miller states, our cortisol is actually the highest. Cortisol is not just the stress hormone; it is also correlated to our alertness levels. Miller suggests that the most effective time to drink coffee is between 9:30 AM and 10:30 AM. Research from the Journal of Sleep Medicine suggests that the coffee in the afternoon will not only have limited effects, but that the level of caffeine present in coffee will actually make it harder to sleep that night. But there is a solution to the need for caffeine. Instead of coffee in the afternoon try switching to green tea. Green tea has less caffeine so you will be able to fall asleep but still enough to give you the extra energy boost!

Step back from that computer screen:

takebreakAccording to University of Illinois psychology professor Alejandro Llevas, when you take a break, you are deactivating and reactivating your brain, which allows you to stay focused. He suggests that brief mental breaks actually cause an increase in productivity and focus. Staring at a computer screen for extended periods of time can cause eye strain and headaches. Taking a break avoids this strain and gives you an energy boost.  So- when you feel your eyes glaze over and mind start to wander, take a step back and take a break!

Have a snack:

Yes! It’s okay to get snacking in the afternoon. Healthy snacks will help your body reboot but snacks high in fat and sugar not only hurt your waistline, they also make us sleepy and have low energy. Step away from the vending machine and put that Twinkie down! Here are some healthy alternatives suggested by Nicole Maftoum, a clinical Dietitian as reported in Business Insider, that will be kind to your mind and body.fruit

  1. Almonds are a great source of protein, healthy fat and have 9 essential nutrients.
  2. Satisfy the craving for sweets with fresh fruit. Fruit is packed full of vitamins, minerals and taste good too!
  3. The brain gets a majority of its energy from glucose. Try a dry cereal with a low glycemic index like bran flakes. Foods with a low glycemic index will release a slow and steady supply of glucose into the blood stream which not only optimizes brain power, but also slow down the sugary cravings!
  4. Apples and Peanut Butter (or Almond Butter). Apples provide an ample amount of carbohydrates and fiber while Peanut Butter is full of healthy fat and protein. This snack gives you an energy boost and stabilizes your sugar levels.

Turn Up the Tunes!

As reported in CNN, music can help you focus. Peter Quily, an adult Deficit Disorder coach said that music can actually increase the dopamine levels in your brain, which in turn helps you feel awake and focused. In a study in the Journal of Music Therapy, background music actually improves your mood and enhances perception while working. This study also proved that listening to your favorite music actually lowers tension! So tune out that annoying coworker, plug in your headphones and get back to work!

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5 Ways to Overcome A Case of the Mondays


Via Huffington Post

via : Huffington Post

It’s Monday. Ugh. Whether you spent the weekend playing frisbee in Central Park, carting your kids to soccer practice, singing your heart out at karaoke, or on the edge of your seat watching The Masters Tournament (Go Jordan!), Mondays can be a real drag. You can hear the collective yawns and sighs from every cubicle in the office.

It begins the moment your morning alarm sounds.  You roll over, hit snooze, and groan.

via : an-adventure-in-space-and-time.tumblr.com

Not to worry, we have you covered!


Here are 5 sure fire ways to overcome a Case of the Mondays! 

1. Sleep. The same sleep schedule all week will help you feel rested and healthy. It’s important to avoid sleeping in or staying up too late on the weekend. Be sure to get to bed at a reasonable hour on Sunday evening. You’ll be thanking yourself come Monday morning! Being tired can only add stress to an already hectic morning.


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2. Breakfast.  Since childhood we’ve heard it a million times.  “Breakfast is the most important meal of the day!” Well, Mom was right. “Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name originates, breaking the fast!  Without breakfast you are effectively running on empty, like trying to start the car with no petrol!” (via ShakeUpYourWakeUp)


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3. Exercise. Whether it’s a quick jog on the treadmill or a heart pumping class at Soul Cycle, make time in your life to get movin! Exercise makes us feel good and gives us endorphins. Endorphins fight stress and help us to feel happier!


via : giphy.com/soulcycle/2



4. Treat yourself!  If coffee is your thing, don’t feel ashamed to grab that extra latte. You’re allowed some extra caffeine, it’s Monday after all and you deserve it! Spring weather calls for Starbucks Cold Brew to zap you out of the 3 o’clock Monday slump.


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5. Weeknight Plans.  Why live for the weekend when you can live for weeknights too? Happy hour with old college pals, tickets to a movie you’ve been dying to see,  a baseball game, or maybe try that Paint Nite you’ve been hearing so much about. Sometimes fun weeknight plans are all we need to get through a Case of the Mondays.



Chin up, it’s almost Tuesday!


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