It’s 3pm and you can’t stop yawning or concentrate on the job at hand. If this scenario sounds familiar consider these fatigue fighters
Sick of feeling tired every afternoon? Doing your best work requires plenty of brain power and energy, however, for most of us, staying focused for the entire workday can be tough. So, how do we muster the necessary energy to get our work done? Next time you feel like having a catnap at your desk try these handy tips to fight fatigue as soon as it strikes.
Be strategic about how your tailor your tasks
Work out what time of day your flow state occurs and schedule all creative work for this time. Otherwise, it will all get wasted on monotonous tasks such as emails, admin or invoicing. When I’m in my flow state, it’s like time slips away and I’m able to create and deliver my work efficiently.
I have no hope of being creative in the late afternoon as my brain isn’t wired that way. Work out your most productive time of day and fit the rest in after that.
Cut back on the caffeine
Don’t get me wrong, I love the kickstart my morning (and mid-morning) coffee gives me – the third cup, however, is always a bad idea, no matter how many times I think it will help. Green tea is a fantastic alternative, as it contains considerably less caffeine but still helps to support mental clarity and focus thanks to the L-theanine. This amino acid is said to increase mood-enhancing brain chemicals, including dopamine and serotonin, naturally. And if you must have another cup of coffee? Drink two to three glasses of water to offset its diuretic effects.
Listen to uplifting beats
Music is a simple way to lift your mood and get your toes tapping. Just as you would put on an uplifting playlist to work out, you can use music to get you in the zone for your 3pm meeting or afternoon deadline. I love house music without many lyrics as it helps me focus on the task at hand and gets me through the cognitive lulls. Create a playlist that works for you, then plug into it as needed.
Eat a smaller, veggie-packed lunch
We can all relate to that feeling of sluggishness after eating a large, heavy meal. By enjoying something lighter, such as a veggie-packed salad with protein and good fats, you’ll feel much more energetic in your body and mind. I also encourage you to snack wisely – homemade protein balls or baking using natural sweeteners will save you from reaching for a chocolate bar or sugary drink. See my energy-boosting banana bread (right).
Carry a bottle of peppermint oil around in your pocket
Whenever I’m feeling flat, I find the energising scent of peppermint or orange essential oil incredibly uplifting. Gently inhale straight from the bottle, pop a few drops into a diffuser, or rub between your palms and take a few deep breaths to feel instantly awakened.
Talk a walk and get some sunshine
Even just five minutes outside in the fresh air can make all the difference and get your blood flowing. Plus, a change of scenery is great for re-energising your senses. And if it’s a rainy day? Go outside regardless. Chuck your rain jacket on and grab your umbrella.
Energy-enhancing banana bread
This bread is packed full of protein for long-lasting energy.
Ingredients
3 ripe bananas, peeled
1 tsp pure vanilla extract
1/3 cup coconut sugar, maple syrup or honey
½ cup nut butter (of your choice), I like cashew or almond
¼ cup coconut oil or butter
1 Tbsp apple cider vinegar
4 free-range eggs
1 tsp baking soda
1 cup flour (of your choice)
Method
1 Preheat the oven to 160°C. Grease a loaf tin or line with baking paper.
2 Add all the ingredients to a food processor or blender, and mix until smooth. Fold in 1 cup of chopped walnuts or dark chocolate chips, if you like. Pour the batter into the loaf tin.
3 Bake for 45 minutes, or until a skewer inserted into the middle of the loaf comes out clean. Allow to cool for 15-20 minutes or so before slicing.
4 Will keep for up to 4 days in an airtight container, or pre-slice and store in the freezer.
Words by: Eleanor Cripps
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