By Mia Barnes, Founder and Editor-in-Chief of Body+Mind Magazine.
There is a moment that every work-from-home (WFH) individual knows all too well — the dreaded energy dip. One minute you’re typing with your mind working perfectly, and the next, everything slows and your thoughts fog. The midday slump is a biological response, and once you understand why it occurs, you can find simple ways to boost your energy and accomplish more.
Why You Experience Energy Dips in the Middle of the Day
The body’s internal biological clock, known as the circadian rhythm, is partly responsible for your energy peaks and energy dips. Primarily influenced by light and darkness, it signals to your body when to feel awake in the morning and when to feel sleepy at night. Part of this cycle includes a low-energy window in the early afternoon, so it’s natural for you to experience a dip in energy somewhere between 1 p.m. and 3 p.m., no matter how well you slept.
The midday energy dip can happen whether you work from home or the office, but it can feel sharper when you work alone. Without walking to meetings, popping out for lunch and the daily commute, you move less than you think. A 2023 systematic review found that sedentary behavior rose by 66.7% among WFH workers.
Other factors can influence your energy levels. If your lighting is dim or the air feels stale, your brain might read the environment as low-energy. Constant screen time can increase headaches, eye strain and blurred vision. The type of food you eat also matters — a big plate of rice or pasta can trigger a post-meal slump as your body diverts energy into digestion.
Tips to Bring Your Energy Back In the Middle of a WFH Day
Fortunately, there are simple things you can do to get your energy back up from the afternoon slump and get a lot more done while working from home.
Optimize Your Environment
Your environment influences your energy far more than you realize. When you work from home, the line between “resting space” and “focus space” can blur, so start by having a designated workspace. Avoid working from the sofa or your bed.
Let sunlight in or move your desk closer to a window. Getting a good amount of natural light signals your circadian rhythm to be awake and alert. Fresh air is just as important. Try to open your windowat least 10 minutes every day to let the stale air out.
You can add plants to your workspace, which can help improve your mood, boost cognitive skills and reduce stress. Then, take a look at your desk. Clearing clutter or adjusting your chair can refresh your mind and boost your energy.
Step Outside
One of the simplest and fastest ways to lift your energy is to go outside, even for a moment. Sunshine stimulates the part of your brain linked to happiness, which is why those who spend more time outdoors often report better moods than those who stay inside all day.
Being outside also allows you to breathe fresh air. That quick rush of oxygen can be enough to wake up your senses or refocus your attention. You don’t need to go to a park or a forest to feel the benefits. Simply stepping onto your balcony, walking to buy a snack, or standing outside for a few minutes is often enough.
Master the Art of the Microbreak
A break doesn’t need to be long. It can be as short as two to three minutes every 30 minutes, which are called microbreaks. Experts suggest that taking frequent microbreaks can be an effective way to reduce fatigue and increase energy, especially if they incorporate movement. Here are some mental refreshers that don’t take longer than 10 minutes:
- Walking to the kitchen to get water or a quick snack.
- Standing up and stretching your arms toward the ceiling.
- Practicing the 20/20/20 rule — looking 20 feet away for 20 seconds every 20 minutes.
- Watering your plants.
- Dancing or moving your body to your favorite song.
Fuel Your Body
Some foods can make you feel more tired and drowsier than others. When your blood sugar levels rise and fall too rapidly, your energy levels follow a similar pattern. That’s why the crash can hit harder if your lunch is heavy or mostly carbs. However, this doesn’t mean you should skip lunch. Fuel your body by eating smaller portions and focusing on unprocessed food, vegetables, lean proteins and whole grains.
Support your energy by sipping on water throughout the day. Women need around 11.5 cups of water per day, while men need about 15.5 cups to ensure their bodies function properly. Try replacing your coffee with water. Although a moderate amount of caffeine is OK, too much can cause nervousness and fatigue.
Your Energy Dip Is a Signal, Not a Failure
Energy dips aren’t a weakness. They’re your body’s way of telling you that it needs light, fuel, movement or a pause. When you respond with care instead of frustration, your energy can come back more easily.
About the Author
Mia Barnes has been a freelance writer for over 4 years with expertise in healthy living and workplace wellness. Mia is also the Founder and Editor-in-Chief of the online publication, Body+Mind Magazine.