How a brisk walk beats coffee against the 3PM energy slump
Why walking 1:1s might be the best thing ever.
Have you ever hit that wall at 3 PM where it feels like your brain just decides to take the rest of the day off? Yeah, me too. I found something that turns things around: a midday workout.
It flips the switch back on in your brain. It's like rebooting your system for round two of your day.
When productivity nosedives and all you can think about is how far away the end of the day seems - the day feels like it's almoooost over.
It's not just you; it's a widespread phenomenon.
Exercise releases endorphins, those feel-good hormones that reduce stress and boost your mood. Exercise increases blood flow to your brain, which improves cognitive functions and sharpens your focus.
And here's the kicker: you don't need to go all out with a high-intensity session. Even a moderate 40-minute workout can push the reset button on your brain, pulling you out of that afternoon fog and back into clarity.
Consider the variety of workouts you could engage in: a brisk walk in the nearby park, a series of yoga poses in a quiet spot, or a quick cycling session. Each offers unique benefits, from the fresh air enhancing your oxygen intake during the walk, the stress-relieving stretches of yoga, to the cardio boost from cycling.
I aim for a 40-minute post-lunch ride at Zone 2 to focus on burning visceral fat (had too much bacon in my life).
Think about it. Instead of reaching for another cup of coffee or a sugary snack to get through the slump, you're using your body's natural mechanisms to boost your energy and productivity. It's sustainable, it's healthy, it feels good.
Don't forget the power of hydration and a small, nutritious snack post-workout. Replenishing your body correctly can extend the energy boost and cognitive clarity you've just worked so hard for.
And if this is in an office, why not make it a team effort? Propose a group walk or a shared fitness challenge. It's a great way to build camaraderie while keeping everyone energized. My first manager at Upwork, Nenad, used to do walking 1:1s and something about the movement, the fresh air, the sunshine (California) made the meetings super productive and enjoyable. I would look forward to these and my brain would start to become energetic when I saw him get out of his chair and beckon towards the door - it was pavlovian.
Don't view the 40-minute block as a time suck. It's not actually a drain on your energy, it's a recharging of it. Consider this time as an investment in your well-being and productivity. The return on investment is immediate: enhanced focus, reduced stress, and a surge in energy that can propel you through the rest of your day with ease. Remember, it's about working smarter, not harder.
So, next time 3 PM rolls around and you feel that familiar brain fog creeping in, remember you have a secret weapon: a midday workout.
Trust me, your brain (and your to-do list) will thank you.