Every afternoon, without fail, I have an energy crash. The size of the wall I hit is different each time, but it’s always there. After years of crashing, I’ve kind of become friends with this slump. I know how to use this loopy time to my advantage - it’s a great time for out-of-the-box ideas and creativity. Nothing too structured or strategic.

Still, there is something crushing when it hits. It’s always a bit disappointing. An energy crash at work makes time drag. It makes meetings hard (not everyone subscribes to my “only loopy thoughts allowed after 3pm” philosophy). Sometimes I have an afternoon coffee, but I know better. It’s an empty fix, that doesn’t so much reduce my sluggishness as increase my heart-rate. It’s a kind of sleepy anxious state. And when you’re on deadline and need to push through the mental sludge, it’s just hard. 

Energy highs and lows are completely normal. We know this. And yet on some level they feel like a failure. And that’s because in recent times, mostly thanks to high-achieving types in Silicone Valley and wellness warriors who don’t admit to napping, workplace wellness has becomes inextricably linked to a constant state of productivity and achievement.  You’ve likely heard the work bio-hacking. And while it has gained a bad wrap because of more extreme strategies people employ to optimise their performance (fasting is one of them), at its heart is the intention of rewiring our brain to our advantage. The idea being that there are all sorts of things we can do to reach our potential. 

Honestly, this all just sounds exhausting and I haven’t even hit my wall today. But when you dig a little deeper, some of this stuff is quite intuitive. In fact, I discovered I was already doing some of it. For instance, deep breathing before a presentation, which switches on your parasympathetic system (the one that is not all about running from the bear). 

The most interesting thing I discovered is that before worrying about optimising performance, there are some simple ways we could be undoing ourselves in the afternoons. Or rather, there are things that can make the wall smaller, without trying too hard. Here they are in a nutshell: 

SLEEP

It’s obvious, but every expert I’ve spoken to brings it up anyway. Not sleeping deeply and for long enough is one of the biggest obstacles to feeling good and being productive. Employing techniques to fall asleep faster, like a guided body scan from the Calm app, can help. 

PURPOSE

If your internal struggle has become existential (i.e. ‘what is the point?’), then it’s going to be tough to focus and be creative. Nature bathing, meditation and exercise are just some ways you can help feel more connected. 

HYDRATION

We all know that if we don’t drink enough water, we feel lethargic. And yet, still, so many of us are dehydrated by the afternoon. Buy a nice big water bottle and keep it on your desk or somewhere you won’t miss it. Set reminders on your phone. 

MOVEMENT

There are so many studies linking exercise and cognitive function now that we’re beyond even second-guessing it. So cram it into your day however you can—the time you lose in exercising, you will gain in productivity when you’re back at your desk. 

BREATH

I recently learned that the average person takes about six million breaths each year. Mostly though, it’s shallow and we are completely unaware of it. Tune into your breath more often, and take some deep ones. Square breathing is the technique used by everyone from SAS troupers to yogis, and it’s a great way to short circuit stress and fatigue in your body. In for four, hold for four, out for four, hold for four.

I’ve been trying all these things for a while now. And sometimes the wall is still big, because I’ve dropped a few balls. Or stayed up late. Or sometimes I wonder if I’ve just decided I can’t be all that productive in the afternoon when work is hard. But mostly, the walls are manageable. When I do all the healthy, simple things, the wall is smaller. Sometimes I can ever clear it in a (metaphorical) flying leap.