Which, hey, it’s totally fair to focus on the bookends of your day in this way!
Afternoon habits can be especially helpful for breaking up the workday into much more manageable chunks.
Taking breaks in the form of revitalizing afternoon habitseven teensy onescan be the energy shift you need.
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Words stop coming easily to me.
I find myself scrolling on Twitter or Instagram and not actually doing the work that needs to get done.
So, I take a break.
Most days, that means going for a30-minute walkaround my town and maybe to the park.
Other days, it means spending 15 minutes in mygardenor fussing over myhouseplants.
State change is in itself refreshing.
Next time youre feeling that way, try adding one (or a few!)
of these brilliant, energizing afternoon habits into your day.
Take a few deep diaphragmatic breaths.
The key is to focus on diaphragmatic breathing specifically.
This is part of your body’s stress response.
Or try another grounding technique.
This can go far beyond diaphragmatic breathing.
Read a chapter in a fiction book.
Madison D., 29, devotes 15 minutes of her lunch break to reading afiction book.
It usually helps her reset and clear her mind for the rest of the day.
That act of getting disconnected and reconnected can reduce stress.
Make an elaborate and visually appealing snack (charcuterie board, anyone?).
And then she takes the time to enjoy every bite.
Take an organization break.
This can help put your mind at ease and improve your mood, Dr. Nelson says.
Whatever helps you feel a little more pulled together and focused is what matters.
Resist the urge to pound more coffee.
The negative sides can supersede the immediate positive effects, she says.
Then you feel more on edge and stressed and overwhelmed thenextday becauseyou didnt get a good nights rest.
Have a you’re free to do it hype session with someone you love.
Of course, this doesn’t have to be a group chat with friends.
Watch a mindless 30-minute TV show.
Yes, were recommending TV in the middle of the workday if you’re able to swing it.
It can help you get a much-needed mental break the same way reading a good book can.
Something mindless, likeFriendsorYounger, and the rule is only one episode, she says.
(Need some ideas?
Check out one of these17 shows that are delightful and distracting.)
Start and end your afternoon with transition rituals.
What is a transition ritual, you ask?
But what we dont often realize is that we dont always just bounce aimlessly from one thing to another.
Instead, we sometimes mark transitions with little rituals that signal to our brain its time to switch gears.
The key is to beintentionalabout when and how you do these things, Borges wrote.
Take an actually energizing nap.
Amy K., 38, takes a very short nap in the afternoon.
She times them to be 8 minutes and 13 seconds long, to be exact.
Take a virtual workout class.
Annie loves taking a dance workout class when she needs to clear her head and re-energize in the afternoon.
A few minutes of exercise makes a big difference [in relieving stress], Dr. Spiegel says.
Here are a few places to find this pop in of afternoon-ready workout:
12.
Go for a walk.
Awalk breakis a solid go-to for re-energizing and improving your mood in the afternoon.
I’ve always loved walking places and seeing life move around outside of my little bubble.
Whatever gets you some fresh air, sun, and movement.
Research overwhelmingly suggests that spending time outside is a great stress reliever and mood booster.
Have a midday dance party.
Its very energizing and uplifting!
Chances are, youll feel at least a little bit better after.
Or just listen to music that matches your mood.
Music has the power to regulate emotion, Dr. Nelson says.
Also, the music doesnthaveto be upbeat and positive to be helpful.
you might also combine that emotional catharsis with somephysical movementto get the best of both worlds.
Express love or gratitude for something or someone.
Expressing your love or gratitude for someone or something can help with emotional regulation, Dr. Nelson says.
Actively name your emotions.
I recommend people pause to actually check in and name the emotion theyre feeling, Dr. Nelson says.
Its a really good habit to get into.
There is an incredible mood-regulating power in naming emotions.
Set an alarm in your phone to prompt yourself to check in and label any emotions youre feeling.
Actually schedule these breaks into your calendar.
Sayingyoure going to take a walk break at 2 p.m. and actuallydoingit are two completely different things.
She makes these breaks work by alwaysscheduling them into her calendarlike she would a work meeting.
Remember, taking time to care for you and your mental health is a worthy workday task too.
