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Most Effective Ways to Overcome the Post-Lunch Dip in Energy

Most Effective Ways to Overcome the Post-Lunch Dip in Energy

You know the feeling – it’s early afternoon and you are doing everything you can to fight off yawns and avoid microsleeps.

We all naturally experience a midday slump, and it’s due to fluctuations in our internal circadian rhythms. For most people, this dip occurs between 2:00 p.m and 4:00 p.m. During this time, your body temperature decreases and alertness also declines. This flux leaves many people yawning at their desks after lunch and reaching for an extra cup of coffee or sugary pick-me-up. Although the post-lunch dip in energy has biological roots, there are a few ways you can help yourself stay focused and alert through the afternoon by choosing smarter foods and incorporating a few energy-boosting habits into your routine.

1. Choose smarter foods.

Sugary foods and simple carbs can provide a short burst of energy, but may leave you yawning again in no time. On the other hand, foods with protein, healthy fats, and complex carbohydrates preserve energy for hours. The idea is to maintain blood glucose levels in order to minimize your energy dip. Here are few smart foods to have on hand for afternoon snacks:

  • Protein rich snacks like boiled eggs, cheese, turkey, smoked salmon or almonds.
  • Chocolate, particularly flavanol-rich dark chocolate or even low-sugar cacao nibs.
  • Apples, oranges and blueberries are also rich in flavonoids and easy to bring along.
  • Staying hydrated with plenty of plain water helps boost alertness.
  • Green tea and black tea are rich in energy-boosting compounds including caffeine.

Other tips include eating a breakfast rich in healthy carbohydrates which helps sustain energy throughout the day, and avoiding overeating at lunch which can contribute to drowsiness.

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    2. Take a very short nap after lunch.

    Napping is an effective way to boost energy in the afternoon, if it’s done right. If your goal is to overcome drowsiness, the ideal midday nap is between 10 and 20 minutes. Longer naps can actually make you feel more drowsy upon waking, so its best to keep them short.

    Take your nap during the time you usually feel tired if possible, making sure to set an alarm so you’ll definitely wake up. Once up, do some quick stretching or jumping jacks and drink some water to get energized. If you are partial to caffeine, studies suggest consuming it before your short nap for the best effects.

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      3. Get moving or take a walk if you feel tired.

      Sitting at a desk for hours can also contribute to drowsiness, and boredom as well. During your afternoon slump, make it a point to get the blood flowing with a little activity every so often. A walk outside in the sunshine might be best, but even a jaunt to the water-cooler, running in place or jumping jacks for a few minutes can all be beneficial for alertness. Periodic activity could have other health benefits for sedentary workers, too.

      Walking In Office

        4. Have a sweater or jacket at your desk if you feel cold.

        An internal temperature drop is a key part of the circadian pattern that contributes to the post-lunch energy dip. Keep a sweater or jacket around to warm yourself back up and fight the yawns, especially if your workplace is on the cooler side.

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          5. Keep rooms brightly lit or sit by a window.

          Light also plays a role in circadian rhythms, and getting plenty of natural sunlight in the afternoon can be helpful for limiting drowsiness and for normalizing sleep schedules as well. Sit by a window if you can, or keep your workspace brightly lit if there are no windows nearby. Dimmer rooms can make nodding off harder to resist.

          Office With A Window

            6. Get a good laugh in.

            Another instant way to fight mental fatigue is to simply laugh. Laughter engages mood and cognition-boosting chemicals in your brain, helping you feel better, less stressed and feel more alert. Take a look your favorite funny YouTube videos, browse quiet giggle-inducing GIFs, or share a funny story with colleagues – all in the name of productivity.

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              7. Practice good sleep habits at night.

              Sleeping well at night and practicing good sleep hygiene also helps avoid daytime fatigue. Make sure you are allowing yourself adequate sleep time every night (at least seven hours for most adults), and try to stick to a regular sleep and wake schedule every day. An evening routine with sleep-friendly habits can also help.

              Time for Sleep

                Though some of these tips may seem a little counterintuitive, science shows that energy-boosting foods, activity, light, naps and even laughter can work to counteract your body’s natural afternoon dip in energy. Naps and activity breaks in particular can actually make people even more productive and creative, boosting alertness and contributing to physical and mental health. Now there’s no excuse not take a siesta and jump around at work!

                Share: What do you do to get through the post-lunch dip in energy? Have you tried any of the hacks above?

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                Last Updated on February 20, 2019

                What Are Analytical Skills and How to Strengthen Them For Success

                What Are Analytical Skills and How to Strengthen Them For Success

                Everybody makes bad decisions. Some people, however, are more capable of making better decisions that inch them closer to success. These individuals are not ruled by emotions, desires, or hunches. Rather, they depend on their analytical skills to overcome challenges regardless of urgency or complexity.

                What Are Analytical Skills?

                According to Richards J. Heuer Jr., former veteran of the CIA, “thinking analytically is a skill like carpentry or driving a car. It can be taught, it can be learned, and it can improve with practice. But unlike other skills, it is not learned by sitting in a classroom and being told how to do it. Analysts learn by doing.”[1]

                Analytical skill can be considered as one of the critical life skills that are not taught in schools.[2] It comprises of visualization, critical thinking, and abilities for gathering and processing information. Here’s a closer look at some of these abilities:

                • Visualization – Also tied to a person’s creativity, visualization is the ability to predict the possible outcomes of strategies and actions. On a professional setting, visualization involves the analysis of data – often through illustrations like charts, graphs, and detailed lists.

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                • Critical Thinking – Simply put, a person’s ability to think critically can be measured by his or her consistency in creating reasonable decisions. It pertains to the ability to evaluate information, siphon what’s useful, and draw conclusions without being swayed by emotions. As a critical thinker, you’ll find yourself challenging assertions and finding loopholes in proposed solutions.

                • Computing – Whether you like it or not, you need to be comfortable with numbers if you want to sharpen your analytical skills. Bear in mind that computing encompasses other skills like cost analysis, budgeting, and performing general calculations. In business, you need to use computations when weighing the risks and benefits of any given strategy.

                • Problem-Solving – Remember that analytical skills are used not just to understand problems, but also to develop the most suitable course or courses of action. This relates to your goal-setting skills, which involve breaking down and prioritizing between objectives.

                • Resource Management – Lastly, analytical skills involve some degree of resource management depending on the task at hand. For example, professionals with a tight schedule is must know how to effectively manage their own time – also known as one of the most important resources in the world. Business leaders, on the other hand, must know how manage company resources, including cash and manpower.

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                Take note that the definition of analytical skills may change to match the requirements of a specific situation. For example, upon hiring a web developer, analytical skills may refer to the ability to determine the needs of online users, understand web analytics for optimization, and identify visual elements that can match a company’s brand. The skill set above, however, should be applicable in most if not all scenarios.

                Develop Your Analytical Skills for More Growth Opportunities

                There’s no question that the right decisions lead to positive results. It doesn’t matter if you’re running a business or simply trying to climb the corporate ladder. By training your analytical skills, you position yourself for more growth opportunities while staying away from negligible actions you will regret.

                For example, you plan to launch a new startup in your local community – but struggle to decide the niche you want to enter. Since you’ve been a technophile your whole life, part of you desires to invest in a gadget store. If you’re passionate about your business, success will come – right?

                If you have sharp analytical skills, you begin to see your plans in whole new dimensions. What are the possible outcomes of this venture? Does the local market have a need for a new gadget store? How much do I need to get started – and how much should I sell to make a profit? Depending on your findings, you can determine the feasibility of your business idea without letting your emotions get in the way.

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                6 Ways to Strengthen Your Analytical Skills

                There are several approaches when it comes to developing an individual’s analytical skills. For instance, psychologists agree that reading fantasy stories as a child can help sharpen critical thinking.[3] Research also suggests that undergoing traditional education has a positive effect on a person’s IQ and analytical skills.[4]

                But as an adult, such opportunities to hone your analytical skills no longer apply. That’s why you need to devise a more deliberate, active approach yourself. Below are a few strategies to get you started:

                1. Ideate Business Ideas – Developing a profitable business idea, whether you pursue them or not, involves numerous challenges. You need a ton of research, computations, and problem-solving to create a tangible business plan. You can organize your ideas with a note-taking tool like Microsoft OneNote or Evernote. Doing so will allow you to delve deeper into your analysis, organize your findings, and stay focused on roadblocks as well as how to solve them.

                2. Leverage Analytical Tools – Aside from note-taking tools, you can also leverage other software that can help with analytical tasks. A money management app like Mint, for example, makes it easy to track your spending habits as well as manage your budget with visual tools. When it comes to prioritizing goals, you can use simple task management apps like Trello or Wunderlist.

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                3. Have a Personal Learning Library – Thanks to the internet, there’s a colossal amount of resources you can utilize to learn new skills, expand your vocabulary, and train your visualization muscles. Social media networks like SlideShare and YouTube, for example, offer mountains of tutorials you can access to your heart’s content. For a personalized learning library, you can download Instagram videos or GIFs from educational accounts like NASA Goddard and the American Mathematical Society. But if you prefer specific, technical skills, then a good place to start would be online learning platforms like Coursera, edX, and Alison.

                4. Participate in Online Communities – The internet is a great place to share experiences, opinions, and sometimes intellectual discussions with like-minded individuals. Reddit, for example, has a place or “subreddit” dedicated for every topic imaginable – from technology to entrepreneurship. For structured debates, you can head to websites like Debate.org and let other users choose the winner via votes.

                5. Seek Mental Stimulation – To keep your mind sharp, make it a habit to engage in mentally stimulating activities such as chess, puzzles, and brain training apps. A great resource would be Lumosity, which contains dozens of cognitive games designed by teams of scientists and game designers.

                6. Keep a Personal Journal – Finally, keeping a personal journal allows you to take a second look at everything that happened in your day.[5] Remember that writing about learning experiences lets you focus on the lesson rather than the emotion. It will help you analyze how you made your decisions, why you came to certain conclusions, and what you can do to improve in the future.

                As an adult, you are required to face a myriad of challenges on a daily basis. Work, school, business, relationships – the list goes on when it comes to the sources of life’s problems. With analytical skills, you can confront and overcome any obstacle standing between you and your goals.

                Reference

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