Guest Blogger: Kat Millar from Get Results Training


Do you feel bright, bouncy and energetic in the afternoon?

Or are you starting to fade and the idea of crawling under your desk for a nap is appealing to you?

I don’t need to tell you how common an afternoon energy slump is. Whether you experience this yourself or whether others around you do, it can do some pretty serious damage to our productivity and energy.

In this article, I explore 5 of the common problems that lead to an afternoon energy slump, and outline what you can do to avoid it.

  1. Problem: Sitting still for too long

Our bodies are not designed to sit still for long periods of time. Often, we get an energy slump simply because we have sat still for too long.

An article posted in the Huffington Post states that according to Dr. Jamie Levine “Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.”

Solution: Get up more often

To avoid energy slumps, throughout the day switch between working, standing and sitting. Set alarms that go off to remind yourself to stretch.

I batch all the easy tasks I can do on my phone for times when I can do them while I’m on a cardio machine at the gym.

  1. Problem: Not exercising regularly

Do you remember when you were a kid – when you would move for the sheer joy of it?

As adults, most of us feel better when we move, but many times we just get caught up in life, work and deadlines and we don’t move as much as we should.

60 per cent of Australian adults do less than the recommended 30 minutes of moderate intensity physical activity each day. (Source: The Australian Health Survey 2011–12)

Solution: Daily movement

Exercise is one of the best ways to avoid ANY slump – whether it’s 3pm or otherwise.

It’s a bizarre phenomenon, but when we output energy, we actually receive more back in.

When I got to my 30’s, I started to find myself wanting to move for many different reasons, other than just to burn calories and look good. I discovered that exercise and movement just felt so good and I wanted to do more of it. .

The key is to do exercise you enjoy. Knowing when is the best time to exercise for YOU will also make a massive difference.

For some people, they like doing it in the morning. It helps them start their day feeling refreshed and energised and they don’t have to think about it later on.

For others, they prefer to do it in the evening. It’s a nice way to blow off the stress of the day.

  1. Problem: Not drinking enough water

Being even slightly dehydrated can make you tired and lose concentration. It’s important not to wait until you feel thirsty before drinking – by the time thirst kicks in you could already be dehydrated.

Solution: Keep drinking water regularly throughout the day

Firstly, increasing your water intake is one of the easiest, cheapest and most effective things you can do to raise your energy levels.

Hydrate your body with water early and you’ll feel better throughout the day. Water helps eliminate waste products and ease the tension in your body.

Keep a jug of water on your desk and carry a bottle of water when you’re out. Set alarms to remind yourself if you find it hard to remember, or do what I do and grab a glass of water every time you get up from your desk.

  1. Problem: Eating the wrong things

Eating too much processed foods and not enough nutritious food can drain you and also rob you of vital energy to get through the afternoon.

Solution: Eat small meals that are balanced, fresh and natural

What you eat is one of the most important keys to avoiding an energy slump. You need to consistently feed your body with the right food to enjoy feeling energetic and focused.

Make sure your cupboards and fridge are stocked with the right foods; unprocessed and natural foods are always the best.

It really helps to plan your meals in advance and have fresh food ready to go.

If you start your day guessing what to eat, you’re less likely to make good choices – particularly if you’re in a hurry or tired.

  1. Problem: Not getting enough sleep

If you’re not waking up feeling refreshed, you’re probably not getting enough sleep.

Solution: Get the quality and quantity of sleep that you need

Make sure you are getting the appropriate sleep that you need every night for your body to function well.

Your body recharges itself mostly between the hours of 10pm and 2am, so get as much uninterrupted sleep as you can between these hours.

Turn off all screens and relax for a few hours before bed whenever possible. Reading and journaling are great pre-bed activities.

Which tip do you feel you need to take action on the most? What will you try today to avoid the energy slump and stay energised throughout the day?

Kat Profile

About Kat

Kat Millar is the owner of Get Results Training. Kat is a real “people person” with a massive heart to make a difference in other people’s lives. She is dedicated to helping people transform their health, mind & body. She’s a coach, speaker, fitness and nutrition lecturer & NLP practitioner.

She’s passionate about helping people achieve life-changing results & fulfilment, through holistic health & body transformation. Find out about her Body Transformation Program and grab more amazing FREE tips and super-yummy healthy recipes over on her website,

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