Beating the Afternoon Slump: 6 Tips to Increase Productivity and Energy

How to beat the afternoon slump.

Follow Japan’s 80% Rule:

— Ben Meer (@SystemSunday) June 22, 2023

Most people lose 2-3 hours daily to the afternoon slump.

But it doesn’t have to be that way.

Imagine you reclaiming 14+ hours weekly of high energy.

You could:

• Boost productivity
• Deepen relationships
• Get in the best shape of your life

6 tips to beat the slump…

— Ben Meer (@SystemSunday) June 22, 2023

1) Follow Japan's 80% Rule

"Eat until you're only 80% full."

Overeating makes the body divert blood & energy to digestion (causing drowsiness).

Nobody has time for a food coma.

So, at lunch:
- Prioritize nutritious foods
- Eat slowly to calibrate fullness
- Stop eating at 80%

— Ben Meer (@SystemSunday) June 22, 2023

2) Stay Hydrated

Your brain is 73% water.

Dehydration impairs decision-making and causes low energy.

Get your brain the water it deserves:

• Drink 0.5-1 fl oz per lb of bodyweight
• Carry a water flask everywhere you go

Hydrate, think clearly, keep that energy.

— Ben Meer (@SystemSunday) June 22, 2023

3) Use a Standing Desk

Our ancestors used to hunt mammoths.

Now we sit at desks for 8 hours every day.

Then we watch TV for another 3 hours (on average).

Humans aren’t built for this…

— Ben Meer (@SystemSunday) June 22, 2023

87% of those using a standing desk report increased energy.

Simply, we’re wired to be alert when standing.

I use Fully Jarvis, but there are cheaper options (including desktop conversions).

Get a standing desk, take walking meetings, move your body daily.

— Ben Meer (@SystemSunday) June 22, 2023

4) Optimize Your Work Environment

Activate your 5 senses:

👂: Listen to Hans Zimmer

👁️: Hide bad triggers (phone)

👃: Use an aromatherapy diffuser (peppermint & lemon promote focus)

👋: Set a cool room temp for alertness (69-72°)

👅: Hydrate; stock healthy snacks

— Ben Meer (@SystemSunday) June 22, 2023

5) Set a Pomodoro Timer

Recenter your focus after lunch with a Pomodoro timer.

I like Focus To-Do, a Chrome extension.

Set a timer in the app for 25 mins on, 5 mins off.

25 mins of pure focus is science-backed:

It's cognitively challenging but feels attainable. pic.twitter.com/S9HahITAwI

— Ben Meer (@SystemSunday) June 22, 2023

6) Power Nap (Optional)

Einstein. Thatcher. da Vinci.

All famous nappers.

If you work from home,

Take a midday power nap.

You’ll get two days of energy in one.

— Ben Meer (@SystemSunday) June 22, 2023

Effective napping is two-fold:

• Length: Naps >30 mins might put you in REM, inducing sleep inertia (grogginess)

• Time of day: Napping past 3pm often hurts evening sleep (prioritize 7+ hours nightly).

Find your sweet spot of length and time.

— Ben Meer (@SystemSunday) June 22, 2023

TL;DR Beat the Afternoon Slump:

• Follow the 80% Eating Rule
• Stay hydrated
• Use a standing desk
• Activate your 5 senses
• Set a Pomodoro timer
• Take a 20-min power nap (optional)

Keep that energy.

— Ben Meer (@SystemSunday) June 22, 2023