7 Strategies for Navigating the Mid-Afternoon Dip

Do you ever find yourself hitting a wall in the mid-afternoon? One of the most common questions I receive from clients is how to navigate the mid-afternoon slump.

Here are two things to know about this and 7 strategies for working with the mid-afternoon slump.

Recognize that the Dip is Normal

First, afternoon dip is normal, even for people without ADHD.

It’s actually not normal to be at optimal functionality all day.

Even machines need rest, and you’re not a machine.

Our days follow the cycles of the seasons. The mid afternoon is a natural dip time.

Instead of fighting this dip, embrace it and learn how to work with it.

Start Upstream

Improving the afternoon actually starts in the morning. It also can be influenced by what you do during the day.

Consistency in your morning routine will help you establish your rhythm, so you can tell whether the dip is natural or a result of stress or other abnormal life circumstances.

7 Strategies for Navigating the Mid-Afternoon Dip

Here are 7 strategies to help you navigate the mid-afternoon dip:

(1) Start your day with a workout.

One reason I start every day with a workout is that morning workouts tend to give me a good burst of energy that plugs in my brain and helps keep my energy high throughout the day. A moderate amount of intensity is best. Too little and you might stay in the sleepy zone. Too much intensity might drain you and be unproductive.

(2) Start your work with a deep-focus task.

It’s been proven that multi-tasking is a myth. When we think we are multi-tasking we are actually switching back and forth between different tasks. This drains our energy and cognitive bandwidth. Stay off of email and social media early in the day; leave those for the lower energy time. Instead, focus on work that requires your full attention. You’ll give the task your best focus and it will help contain your energy.

(3) Watch your screen time.

I notice I’m more likely to feel more tired if I’ve spent too much time on screens and not enough with people.

(4) Get out in nature.

Make sure you expose yourself to daylight early in the day. This will regulate melatonin production and also help you stay attuned to the rhythms of nature. If possible, do your work in a space that allows a lot of natural light.

(5) Plan your lower energy or low focus tasks for the dip time.

This is a good time to check and respond to email, pop onto social media, do the boring data entry you need to do, or attend meetings.

(6) Plan a mid-afternoon movement break.

One of the best ways to rev up your energy is through movement. It doesn’t need to be a full workout; you can plan a walk around the block or walk to do some quick errands. It will be better than sitting in front of your screen trying to force yourself to be productive.

(7) Schedule calls and connection for this time.

Use this time to reconnect with friends or colleagues or follow up with people, by phone or in person. The connection will help give you a boost of energy.