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7 Ways to Prevent That Afternoon Crash

A lot of us are back to the office and school. This is great for so many reasons like, connecting with others, having structure & routine, and even some built in accountability. 

What many of us didn’t notice while we were working from home, was the opportunities it afforded us to set our own schedule’s and take some downtime when we needed it.

Between 2 pm and 4 pm, is when we typically experience afternoon slumps to some degree; where you feel mentally, physically and emotionally exhausted. For those with ADHD, you don’t experience just a little slump, yours are full blown crashes. 

No matter if you fall on the side of a slump or a crash, they both affect your attention, focus, productivity, and your ability to stay calm and rational.

Here are 7 things you can do to minimize or prevent your afternoon slumps and crashes. The more suggestions you implement, the more results you will see!

1. Simply put, EAT

Many of us don’t eat breakfast; either because we don’t feel hungry in the mornings or because we are in a rush to get out the door. However, starting the day with a protein packed breakfast is incredibly helpful to avoid the afternoon crash.

Lunch is often a meal eaten on the run or skipped when we get busy in our day. Or because we missed breakfast, we are ravenous and eat a big heavy lunch. What we eat for lunch has a direct effect on our energy in the afternoon. Take time to eat a gluten-free lunch with some good-quality protein (chicken or fish) and fiber in the form of vegetables. Your afternoons will be transformed.

2. Get your 7 hours of Sleep

75% of ADHDers have problems with falling and staying asleep. According to the CDC, more than 35% of Americans get less than the recommended 7 hours a night. If you are sleep deprived or had a night of poor sleep, then an afternoon crash is more likely to happen. However, they can still be minimized with the other suggestions on this list.

3. Be a Smart Caffeine Drinker

Caffeine isn’t bad; and if you become a smart caffeine drinker, you can still drink it and not get afternoon crashes.

Drink your first coffee of the day after you have eaten breakfast.
If drinking coffee gives you energy highs and lows, then switch to green tea.
Both tips will give you more sustained energy. Don’t drink caffeine after 2pm because it will interfere with your sleep (which in turn affects crashes).

4. Get Moving

After you exercise, your whole body and mind is energized for 3 hours. To capitalize on this, move your workout to lunch time and see if you notice a difference in your energy level in the afternoons.

5. Drink up

Staying hydrated is by far the simplest ways to fight fatigue, yet remembering to drink water throughout the day isn’t as simple. Don’t skip this step!

6. Say Goodbye to Stress

Stress is exhausting! If your morning is full of tension, mini crisis (forgetting things, mad dashes for deadlines), worry and anxiety, then by the afternoon, you will be emotionally exhausted and ready to crash. 

Stress comes from 2 sources: things you can control and things you can’t.
Focus on the life stressors that are in your control. Using strategies to reduce your worry and anxiety is a great place to start.

7. Stop Multi-Tasking

We love to multi-task. It feels exciting and exhilarating. However, it’s also very tiring. Every time we shift focus, we burn glucose, which is the food our neurons use. After a couple of hours of speedy shifting, we feel drained and ready for a nap. Also, our glucose store is depleted; cortisol (the stress hormone) has also been released, causing us to feel edgy and stressed.
Stop multi-tasking and start single tasking.

Stop here and jot down which of these tips you’re going to put into practice. Don’t skip this step. Doing this sets your intentions. Also, share your intentions with a family member or friend. They may want to join you on getting out of the afternoon slump!

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