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Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio.

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Speaker 1: Good Morning, This is Laura. Welcome to the Before Breakfast podcast.

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Speaker 1: Today's tip is to go for a walk when you're tired,

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Speaker 1: rather than grabbing a sugary snack. The walk is just

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Speaker 1: as energizing, and, unlike the other options, has basically zero downside.

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Speaker 1: I think we all know the feeling of that three

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Speaker 1: p m slump. The slump can hit in the middle

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Speaker 1: of even a near perfect day. You had an incredibly

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Speaker 1: productive morning and accomplished your top priority for the day.

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Speaker 1: You had a healthy lunch and pleasant interactions with colleagues

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Speaker 1: or family. You participated in an intense meeting, or okay,

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Speaker 1: let's be honest, maybe it was just a boring meeting.

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Speaker 1: Either way, the meeting ended and suddenly it's three o'clock

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Speaker 1: and you are ready for a nap. But unless you

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Speaker 1: are a preschool or taking a nap is probably not

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Speaker 1: in your job description. We can argue that it should be,

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Speaker 1: but many adults aren't going to pause in the middle

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Speaker 1: of a work day for a snooze When a nap

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Speaker 1: is not an option. The mid afternoon slump prompts a

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Speaker 1: lot of people to take a different sort of break.

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Speaker 1: They pause their work and head to the kitchen, the

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Speaker 1: break room or a convenience store and grab a soda

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Speaker 1: or a doughnut or something like that. And while this

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Speaker 1: may sell in surprising to you, there is some wisdom

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Speaker 1: in this. Hear me out here. When you're not making

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Speaker 1: progress because you have no energy, it is smart to

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Speaker 1: change your focus for a bit. Going somewhere and getting

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Speaker 1: a snack generally requires at least some motion and getting

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Speaker 1: away from the desk for a minute. This can nudge

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Speaker 1: you from your stupor. But the problem is that a

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Speaker 1: lot of our common food and drink pick me ups

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Speaker 1: have some undesirable side effects. Caffeinated beverages perk us up temporarily,

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Speaker 1: but caffeine after three pm or so can lead to

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Speaker 1: trouble sleeping at night, which then means we're more likely

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Speaker 1: to feel low energy the next day too. Sugar snacks

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Speaker 1: spike energy for a little bit and then lead to

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Speaker 1: a crash later on. Plus, many of us would like

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Speaker 1: to eat more healthfully in general, So in the afternoon,

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Speaker 1: when you are feeling tired, instead of going for caffeine

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Speaker 1: or sugar, go for a walk, even a ten minute

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Speaker 1: walk outside in the crisp air will leave you feeling energized,

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Speaker 1: probably more so than a candy bar will, and the

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Speaker 1: walk won't take any more time than hitting the vending machine.

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Speaker 1: If you can't make it outside because of the weather,

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Speaker 1: child care responsibilities, or office norms, a fast walk around

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Speaker 1: your home or workplace, or climbing up and down the

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Speaker 1: stairs can also offer an immediate energy boost with no

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Speaker 1: undesirable side effects. Indeed, unlike caffeine, physical activity can help

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Speaker 1: with regulating sleep over time. So the next I'm you

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Speaker 1: have the three pm slump, try going for a walk

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Speaker 1: instead of reaching for a soda or a donut or

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Speaker 1: the like. If you do, I'd love to hear how

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Speaker 1: it goes. I also love to hear other tips for

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Speaker 1: managing your energy through the day. You can reach me

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Speaker 1: at Laura at Laura Vanderkam dot com. In the meantime,

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Speaker 1: this is Laura. Thanks for listening, and here's to making

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Speaker 1: the most of our time. Hey, everybody, I'd love to

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Speaker 1: hear from you. You can send me your tips, your questions,

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Speaker 1: or anything else. Just connect with me on Twitter, Facebook,

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Speaker 1: and Instagram at before Breakfast Pod. That's b E the

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Speaker 1: number four. Then breakfast p o D. You can also

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Speaker 1: shoot me an email at before Breakfast podcast at i

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Speaker 1: heeart media dot com that before Breakfast is spelled out

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Speaker 1: with all the letters. Thanks so much, I look or

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Speaker 1: to staying in touch. Before Breakfast is a production of

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Speaker 1: I heart Radio. For more podcasts from I heart Radio,

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Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever

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Speaker 1: you listen to your favorite shows.