How to Stop Hitting the Afternoon Wall (Even on Your Busiest Days)

We’ve all been there. It’s 2 p.m., and suddenly your motivation completely disappears and melts away. Your eyelids feel heavy, your focus is shot, and you’re trying to decide if you can get away with a quick nap. At Perk Energy, we created our signature blend specifically to help people power through these afternoon slumps.

“Love Perk Energy! It’s a game changer!” says Arielle, a Perk customer, “My favorite part is that it provides a nice energy boost without the jitters. It’s also good hot or cold!”† 

Like Arielle, Perk Energy can help support your focus and energy.† And there are several other strategies you can incorporate into your routine to conquer that afternoon wall. 

Let's explore some effective ways to stay energized, even on your busiest days.

1. Rethink Your Lunch

Your lunchtime choices set the stage for your afternoon energy levels. A heavy, carb-loaded meal tastes great in the moment, (it always does) but it can send your blood sugar on a rollercoaster ride—leading to that dreaded crash.

Instead, aim for a balanced meal with protein, healthy fats, and fiber to help keep your energy steady. Think grilled chicken with quinoa and veggies or maybe a salad topped with nuts and avocado. Bonus points if you hydrate properly, too—because dehydration is a sneaky energy thief.

2. Move Your Body (Even Just a Little)

Sitting for long periods can make your body feel sluggish, so get up and move! A quick five-minute walk, some light stretching, or even standing while taking a phone call can help boost circulation and wake you up.

If you have time for a short workout during lunch, even better. Exercise releases endorphins and helps regulate your energy levels throughout the day. But even a few jumping jacks or a brisk walk around the office can do wonders.

3. Master the Power of Caffeine (Strategically)

We’re all for a nice pick-me-up in the morning, and we’re obviously partial to a warm mug of Perk Energy to help kickstart the day,† but if you want to avoid the afternoon slump, timing is everything.

Try experimenting with your caffeine boost by taking it later in the morning rather than right when you wake up. This might help prevent the early crash that can leave you drained by the afternoon. And if you need an afternoon pick-me-up, go for a smaller dose—too much caffeine late in the day can mess with your sleep, making tomorrow’s slump even worse.

4. Take a Screen Break

If your day is filled with endless emails, spreadsheets, and Zoom meetings, your brain might just need a breather. Staring at screens for too long can cause mental fatigue, which makes it harder to focus.

Try the 20-20-20 rule: Every 20 minutes, take a 20-second break and look at something 20 feet away. It’s a simple trick that can help reduce eye strain and give your brain a much-needed reset.

5. Refresh Your Environment

Your surroundings can impact your energy levels more than you think. If possible, get some natural light—sunlight helps regulate your circadian rhythm and keeps you more alert. If you’re stuck inside, a desk lamp with warm light can help mimic natural sunlight and keep your workspace feeling bright.

Adding a little fresh air into the mix can also work wonders. If you can, open a window or step outside and take a quick walk. A change of scenery can help shift your mindset and shake off the sluggishness.

6. Snack Smart

A well-timed snack can be the difference between powering through your afternoon or hitting the energy wall. The key is to go for something with protein and fiber rather than sugar-laden options that lead to a quick crash.

Some good options include:

• Almonds

• Greek yogurt with berries 

• Dark chocolate with peanut butter

These snacks provide steady energy without the sugar rush (and inevitable crash) that comes with typical vending machine fare.

7. Listen to Your Body

Sometimes, an afternoon slump is your body’s way of telling you that you need more rest overall. If you’re consistently feeling drained, take a look at your sleep habits. Are you getting enough quality sleep at night?

Creating a solid nighttime routine—like setting a consistent bedtime, limiting screen time before bed, and keeping your room cool—can make a big difference in your daytime energy levels.

Power Through Your Afternoon Like a Pro

The afternoon wall isn’t inevitable. By making small adjustments to your routine—like choosing the right foods, moving your body, and taking intentional breaks—you can keep your energy levels steady and stay productive all day long.

And for those moments when you need a little extra boost? A cozy cup of Perk Energy can help you stay energized and focused without the crash.† Because conquering the afternoon slump is all about working smarter, not harder.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.