WEBVTT - When you're tired take a walk 

0:00:03.440 --> 0:00:08.440
<v Speaker 1>Welcome to Before Breakfast, a production of I Heart Radio.

0:00:09.039 --> 0:00:14.160
<v Speaker 1>Good Morning, This is Laura. Welcome to the Before Breakfast podcast.

0:00:14.920 --> 0:00:17.840
<v Speaker 1>Today's tip is to go for a walk when you're tired,

0:00:18.520 --> 0:00:22.239
<v Speaker 1>rather than grabbing a sugary snack. The walk is just

0:00:22.400 --> 0:00:27.760
<v Speaker 1>as energizing, and, unlike the other options, has basically zero downside.

0:00:29.240 --> 0:00:31.800
<v Speaker 1>I think we all know the feeling of that three

0:00:31.920 --> 0:00:34.880
<v Speaker 1>p m slump. The slump can hit in the middle

0:00:34.920 --> 0:00:38.520
<v Speaker 1>of even a near perfect day. You had an incredibly

0:00:38.560 --> 0:00:41.320
<v Speaker 1>productive morning and accomplished your top priority for the day.

0:00:41.920 --> 0:00:44.760
<v Speaker 1>You had a healthy lunch and pleasant interactions with colleagues

0:00:44.880 --> 0:00:48.960
<v Speaker 1>or family. You participated in an intense meeting, or okay,

0:00:49.120 --> 0:00:51.520
<v Speaker 1>let's be honest, maybe it was just a boring meeting.

0:00:52.240 --> 0:00:56.320
<v Speaker 1>Either way, the meeting ended and suddenly it's three o'clock

0:00:56.760 --> 0:01:00.760
<v Speaker 1>and you are ready for a nap. But unless you

0:01:00.800 --> 0:01:03.400
<v Speaker 1>are a preschool or taking a nap is probably not

0:01:03.600 --> 0:01:06.960
<v Speaker 1>in your job description. We can argue that it should be,

0:01:07.319 --> 0:01:09.720
<v Speaker 1>but many adults aren't going to pause in the middle

0:01:09.720 --> 0:01:12.960
<v Speaker 1>of a work day for a snooze When a nap

0:01:13.080 --> 0:01:16.240
<v Speaker 1>is not an option. The mid afternoon slump prompts a

0:01:16.319 --> 0:01:18.920
<v Speaker 1>lot of people to take a different sort of break.

0:01:19.720 --> 0:01:21.920
<v Speaker 1>They pause their work and head to the kitchen, the

0:01:22.000 --> 0:01:24.800
<v Speaker 1>break room or a convenience store and grab a soda

0:01:25.040 --> 0:01:28.480
<v Speaker 1>or a doughnut or something like that. And while this

0:01:28.520 --> 0:01:31.000
<v Speaker 1>may sell in surprising to you, there is some wisdom

0:01:31.080 --> 0:01:34.200
<v Speaker 1>in this. Hear me out here. When you're not making

0:01:34.240 --> 0:01:38.399
<v Speaker 1>progress because you have no energy, it is smart to

0:01:38.520 --> 0:01:41.839
<v Speaker 1>change your focus for a bit. Going somewhere and getting

0:01:41.840 --> 0:01:45.160
<v Speaker 1>a snack generally requires at least some motion and getting

0:01:45.160 --> 0:01:48.080
<v Speaker 1>away from the desk for a minute. This can nudge

0:01:48.080 --> 0:01:51.440
<v Speaker 1>you from your stupor. But the problem is that a

0:01:51.520 --> 0:01:53.880
<v Speaker 1>lot of our common food and drink pick me ups

0:01:53.880 --> 0:01:59.200
<v Speaker 1>have some undesirable side effects. Caffeinated beverages perk us up temporarily,

0:01:59.200 --> 0:02:01.960
<v Speaker 1>but caffeine after three pm or so can lead to

0:02:02.000 --> 0:02:04.880
<v Speaker 1>trouble sleeping at night, which then means we're more likely

0:02:04.920 --> 0:02:08.480
<v Speaker 1>to feel low energy the next day too. Sugar snacks

0:02:08.520 --> 0:02:11.080
<v Speaker 1>spike energy for a little bit and then lead to

0:02:11.120 --> 0:02:13.920
<v Speaker 1>a crash later on. Plus, many of us would like

0:02:13.960 --> 0:02:18.160
<v Speaker 1>to eat more healthfully in general, So in the afternoon,

0:02:18.240 --> 0:02:22.000
<v Speaker 1>when you are feeling tired, instead of going for caffeine

0:02:22.160 --> 0:02:26.560
<v Speaker 1>or sugar, go for a walk, even a ten minute

0:02:26.560 --> 0:02:29.639
<v Speaker 1>walk outside in the crisp air will leave you feeling energized,

0:02:30.080 --> 0:02:33.200
<v Speaker 1>probably more so than a candy bar will, and the

0:02:33.240 --> 0:02:36.320
<v Speaker 1>walk won't take any more time than hitting the vending machine.

0:02:37.200 --> 0:02:39.280
<v Speaker 1>If you can't make it outside because of the weather,

0:02:39.560 --> 0:02:43.640
<v Speaker 1>child care responsibilities, or office norms, a fast walk around

0:02:43.639 --> 0:02:46.080
<v Speaker 1>your home or workplace, or climbing up and down the

0:02:46.080 --> 0:02:49.839
<v Speaker 1>stairs can also offer an immediate energy boost with no

0:02:50.240 --> 0:02:56.000
<v Speaker 1>undesirable side effects. Indeed, unlike caffeine, physical activity can help

0:02:56.240 --> 0:03:00.360
<v Speaker 1>with regulating sleep over time. So the next I'm you

0:03:00.520 --> 0:03:03.639
<v Speaker 1>have the three pm slump, try going for a walk

0:03:04.040 --> 0:03:07.000
<v Speaker 1>instead of reaching for a soda or a donut or

0:03:07.040 --> 0:03:09.880
<v Speaker 1>the like. If you do, I'd love to hear how

0:03:09.919 --> 0:03:12.720
<v Speaker 1>it goes. I also love to hear other tips for

0:03:12.919 --> 0:03:16.040
<v Speaker 1>managing your energy through the day. You can reach me

0:03:16.320 --> 0:03:20.919
<v Speaker 1>at Laura at Laura Vanderkam dot com. In the meantime,

0:03:21.639 --> 0:03:25.320
<v Speaker 1>this is Laura. Thanks for listening, and here's to making

0:03:25.320 --> 0:03:34.840
<v Speaker 1>the most of our time. Hey, everybody, I'd love to

0:03:34.880 --> 0:03:37.800
<v Speaker 1>hear from you. You can send me your tips, your questions,

0:03:37.920 --> 0:03:41.680
<v Speaker 1>or anything else. Just connect with me on Twitter, Facebook,

0:03:41.760 --> 0:03:46.560
<v Speaker 1>and Instagram at before Breakfast Pod. That's b E the

0:03:46.680 --> 0:03:50.920
<v Speaker 1>number four. Then breakfast p o D. You can also

0:03:50.920 --> 0:03:54.280
<v Speaker 1>shoot me an email at before Breakfast podcast at i

0:03:54.400 --> 0:03:57.400
<v Speaker 1>heeart media dot com that before Breakfast is spelled out

0:03:57.440 --> 0:04:00.120
<v Speaker 1>with all the letters. Thanks so much, I look or

0:04:00.200 --> 0:04:08.400
<v Speaker 1>to staying in touch. Before Breakfast is a production of

0:04:08.440 --> 0:04:11.760
<v Speaker 1>I heart Radio. For more podcasts from I heart Radio,

0:04:12.240 --> 0:04:15.760
<v Speaker 1>visit the i heart Radio app, Apple Podcasts, or wherever

0:04:15.800 --> 0:04:17.160
<v Speaker 1>you listen to your favorite shows.