Welcome back to Working Moms Reduce Stress! This post is alllll about how to boost your energy and beat the afternoon crash!
Let me paint you a quick picture…it’s 2:30 in the afternoon. You’re tired, you’re hungry and you just keep staring at your computer screen. You’re trying so hard to focus but seriously, ALL you want to do is crawl under your desk and take a nap.
Can you relate?
I most definitely can relate to that! So today I’m going to teach you five simple steps you can take on your lunch break to boost your energy! Not only for the afternoon, but for the entire rest of your day!
The DREADED Afternoon Crash…
I don’t know about you, but seriously that afternoon crash was so incredibly frustrating to me. Every afternoon, I felt so dang hungry even though I had already eaten my whole lunch I had packed. So, in a desperate attempt to keep my eyes open and my brain turned on, I would end up going to the lunch room and grab a salted nut roll. After all, that was the only thing in there that at least had some protein in it.
I really have a passion for this topic because it was such a big pain point for me. Being a person who loves to be crazy productive, this was a massive struggle for me every single day. I felt defeated that I couldn’t figure it out and for me feeling tired felt like a weakness. I’m like, “Seriously Lace, get your shit together! Let’s go! Open your eyeballs and focus!”
Over the years, I’ve figured out how to BEAT that AFTERNOON CRASH, so that’s exactly what I want to teach you today!
IF YOU’RE ON THE RUN, LISTEN TO THE VIDEO!
Real quick – before we jump into the 5 steps, I want to tell you what TODAY’S FREEBIE is! It’s a set of 5 printable daily checklists to boost your energy every day on your lunch break!
It lists the steps from this post AND the purpose of doing each one. Seeing the purpose every day will help you remember why it’s important to do each one. Grab it quick before you read on!
Take These 5 SIMPLE STEPS on Your Lunch Break to BOOST YOUR ENERGY ALL DAY LONG!
Step #1 – Take a brisk walk. (5-15 minutes)
GOAL: Enjoy nature, get your heart rate up, feel the amazingness of endorphins & bring yourself to the present!
Enjoy Nature – If at all possible, get outside to take your walk. Breathing in some fresh air and enjoying nature while you get your heart rate up will naturally boost your energy.
Get Your Heart Rate Up & Feel the Amazingness of Endorphins – You’ve probably heard someone talk about the post-workout high before, right? Well I’ve got some awesome news for you! You don’t have to do anything crazy to get that feeling & you definitely don’t have to be a marathon runner.
You just have to get your heart rate up! Do that and you’ll feel that beautiful natural high from those awesome endorphins!
Bring Yourself to The Present – Being present is a major stress relief. We stress so much about what has happened in the past and what might happen in the future. When you bring yourself to the present, a lot of your stress and all of the to-do’s that are flying around in your head tend to disappear.
So, when you’re outside on your walk today, let your mind become clear and bring yourself to the present by engaging your senses. If you’re in a big city, admire the sights of the massive skyscrapers. If you work in a small town, notice the leaves on the trees and smell the fresh cut grass.
After you get out there today on your lunch break and take a brisk walk, check Step #1 off on your daily checklist! Your walk can boost your energy for the entire rest of your day!
Step #2 – Let your mind wander. (2-3 minutes)
Goal: Learn to move through your thoughts and not dwell on them.
You know when you were sitting in class in elementary school and you started daydreaming out the window? Like totally just zoning out? That’s pretty much what I want you to do! 🙂
Let your mind completely wander wherever it might go.
During this time of letting your mind wander, repeat over and over inside your head: “My thoughts are fleeting.”
Letting your mind wander and meditation are very similar. Meditation was hard for me to wrap my head around though because I thought meditation meant the lack of thoughts.
Like you try to clear your mind from all thoughts. That might be the goal for some people, but not for me. Our brains are wired to think – that’s what they’re there for, so expecting no thoughts to come in while you are meditating (or letting your mind wander) is pretty unrealistic.
When I let my mind wander or meditate, I work on learning how to have my thoughts move through my mind and instead 0f dwelling on them.
That’s why I say, “My thoughts are fleeting.” It helps me allow thoughts come in, but just as easily as they came in, I let them go right back out.
Letting your mind wander helps you to let go of anything that is stressing you out. Why? Because whether you know it or not, you’re most likely dwelling on some thought in your mind.
Does this have to take a lot of time? Nope! You can do this while you’re walking or you can take some separate time during your lunch break to get really quiet, chill out and relax. Let your mind wander, see what thoughts pop in and just let them go right out.
Step #3 – Brain Dump! (3-5 minutes)
Goal: Clear Your Mind
This step has everything to do with those little squirrels in our heads playing ping-pong with all of our thoughts. You know… the ones that make everything up there fly all over the place? Ever felt like that? I most definitely have, so I know I can’t be alone. 🙂
So how do we calm the squirrels down? Do a brain dump!
Get out a piece of paper and write down everything that is flying around in your head.
- To-do list stuff
- Things you’re thankful for
- ANYTHING! Just write it all down.
SUPER IMPORTANT: What I want you to make sure you do at least is write down the successes from the morning. Big or small, I don’t care! Write them down. When you start recognizing and dwelling on the positive things, you start to feel more energetic and less stressed!
The combination of getting all of your thoughts down on paper AND dwelling on the successes from your morning is going to be so incredibly helpful for boosting your energy and beating your afternoon crash!
Step #4 – Get nutrients into your body! (10 minutes)
Goal: Nutrients = Fuel = Energy
This is my favorite step out of all of them!!! The biggest reason why I was feeling so tired every day was because I was mechanically full, but nutritionally starved.
Let me explain… I would eat enough food for lunch so I my stomach was full of food (mechanically full), but my body wasn’t getting the nutrients that it needed, so I didn’t have enough fuel for the rest of the day (nutritionally starved).
HOW do I get my body the nutrients that it needs?
Ok, so I needed to give my body more nutrient rich foods, but I was already eating healthy foods. Even those healthy foods I found at the store weren’t giving my body all the nutrients it needed. So what made the biggest difference for me? I found personally that Shakeology was my solution for that.
After I figured out that it was the Shakeology that was helping me to not crash in the afternoons anymore, I partnered with Team Beachbody and became a Health & Fitness Coach. This post isn’t about selling you on anything – I just want to share what has worked for me. 🙂
How does Shakeology help me beat the afternoon crash?
Because it has a ton of super foods in it. At first, I was thinking, “Super foods… What the heck are super foods?” It’s a food that has a ton of nutritional value and is very beneficial to your health & wellbeing.
It’s good for me, gives me energy, it’s easy AND tastes good?! Yup! Shakeology was something that I could easily incorporate into my daily routine (cuz let’s face it, anything that can allow for a couple more minutes of sleep in the morning is a God-send, right?!), it tastes good and it has helped me to feel better on soooo many levels. I’ve been drinking it every day for 4 years now!
How does this relate to beating the afternoon crash?
By getting more nutrients in my body, I was fueling my body. Fuel = More Energy, More Focus & Wayyy Less Stress!
Whatever way works for you to get nutrients into your body to boost your energy is awesome! Again, this isn’t about selling you anything. I just wanted to teach you about what has worked SO well for me. If you find that your food is not fueling you enough and you would like to learn more about Shakeology, I’m totally here for you.
Just click this button to send me a quick message and we can talk about it to see if it would be a good fit for you! 🙂
Step #5 – Soak up some positivity! (5-10 minutes)
Goal: Uplift yourself mentally which boosts physical energy
This step also has a very special place in my heart because it makes such a big difference in my whole day… Plug into a positive community.
There are many different ways you can soak up positivity on your lunch break. Here’s what has worked really well for me:
Encouraging Facebook Groups – A couple years ago when I first started trying to stick with a fitness routine, I was in a challenge group on Facebook. It had awesome people in it who were all supportive and my Coach would put up motivational quotes each day. It was such a mood lifter!
Then, when I decided to become a Health & Fitness Coach, my coaching community turned into my positivity safe-haven. Going into my team groups on Facebook would be so uplifting because everyone was cheering each other on! Such a cool environment to be a part of.
Positivity & Encouraging People Boost Your Energy!
It’s still amazing to me how seeing a positive quote or reading about somebody’s successes can lift me up so much! By soaking up this positivity over my lunch break, I had so much more energy all throughout the day.
Mental energy and physical energy are so correlated, so when you feel uplifted mentally, you will feel more energetic physically too!
If you don’t have a positive community to plug into I would LOVE to help you boost your energy by welcoming you into my Working Moms Reduce Stress group on Facebook! It is absolutely free to join it and I would love to have you in our community!
We do “stress busters” throughout the week, where I give you different tips of how to reduce stress. For example, “Music Mondays” where you play your favorite song that makes you smile. I also love sharing funny memes, quotes and GIFs to make you laugh! So if you want to have a positive community to plug in to, I would love to be that resource for you!
Learning something an not implementing it isn’t going to be beneficial to you whatsoever. Grab these 5 printable daily checklists to boost your energy every day on your lunch break! It’ll be such a great reminder of all of the steps AND the purpose of each so that you can remember why they’re important for your energy level.
PIN IT!!! 🙂
If you have found this post helpful, PIN IT so more stressed out mamas can boost their energy! There are tons mom friends out there who need these tips. I want to help as many people as I possibly can. Feel free to send this blog post in a text to your friends to share the love!
I can’t wait to hear all about your transformation of your afternoons by boosting your energy! I hope you have a fantastic day!
~ Lacey ~
A little about me in case we haven’t met yet… 🙂
I’m Lacey Busse and I am a busy, working mom. I have two kids and I created Working Moms Reduce Stress because I love teaching other busy moms like you how to alleviate stress, how to slow down and just enjoy your time with your family. And carve out time for yourself! Say Whaaat?! 🙂