Make It Click

How to Beat the Afternoon Slump When Working Remotely (Without More Coffee)

The afternoon slump is real—especially in remote work settings where there’s no coworker chatter, commute, or external energy boost to get you through the dip. That familiar 2–3 PM crash? You’re not alone. A Slack study revealed that 74% of remote workers report a significant drop in energy and focus during the afternoon.

I’ve experienced it firsthand: staring blankly at my screen after lunch, debating a third coffee I know I’ll regret later. But after a few lifestyle tweaks and science-backed strategies, my slumps turned into some of the most productive and energized hours of my day.

In this Make It Click guide, I’ll share simple, effective techniques to help you overcome the afternoon slump and thrive while working from home.

1. Watch What You Eat: Fuel vs. Fatigue

You are what you eat, and that becomes painfully clear when your lunch choice determines whether you power through the afternoon—or crash into it.

Skip the Sugar Spike

Eating high-carb, sugary meals at lunch can cause your blood sugar to spike and crash, resulting in fatigue, brain fog, and mood dips. Instead, aim for balanced meals that include:

• Lean protein (chicken, tofu, legumes)
• Healthy fats (avocados, nuts)
• Complex carbs (quinoa, brown rice, vegetables)

Personal tip: I used to eat a sandwich and chips for lunch every day. Swapping that for ground beef with potatoes and veggies made an immediate difference in my focus and mood by 2 PM.

Swap the Coffee Crash

I’m not anti-coffee—but if your go-to fix at 9 AM is an espresso, think again. Caffeine has a half-life of 5–6 hours, which leads to the afternoon slump and will leave you feeling worse.

Instead, try:

• Green tea or Black Tea – lower caffeine and packed with other health benefits
• Lemon water or infused water – hydrates and refreshes naturally (try this once you’re ready for a no caffeine day)

2. Reset With Breath: A 15-Second Energy Boost

You don’t always need a nap or another snack to regain energy—sometimes, you just need to breathe. I mentioned in a previous post how important breathing is for waking up. You can also use it for swaying awake!

Try this science-backed 5-5-5 breathing technique:

• Inhale for 5 seconds
• Hold for 5 seconds
• Exhale for 5 seconds

This stimulates your parasympathetic nervous system, which reduces cortisol (your stress hormone), increases oxygen to your brain, and improves clarity.

I started doing this every few hours. It felt silly at first, but within two days, I noticed I was more present, less irritable, and far more alert during late afternoon meetings.

You can repeat this for just 2–3 minutes and feel a huge difference.

3. Move Your Body: Any Way You Can

Sitting for 6+ hours a day? Not only does it slow down your metabolism, but it also reduces energy, focus, and mood. According to the World Health Organization, physical inactivity is one of the leading risk factors for global mortality.

But here’s the good news—you don’t need a full workout to see the benefits.

Try these easy home-based movement breaks:

• Push-ups (modified by doing on wall or knees if needed): Great for an energy burst
• Bodyweight squats: Gets blood flowing through legs and glutes
• Walk-and-talk: Take work calls on your feet—inside or outside
• Stretch breaks: Roll your shoulders, rotate your neck, or do a yoga pose

I used to think movement meant doing a full 30-minute workout. But once I started doing just 15 push-ups and a quick stretch every few hours, I was shocked at how much clearer my brain felt by the end of the day.

Remember: Even standing up every 30 minutes can combat fatigue and keep your mind engaged.

Bump the Afternoon Slump!

The afternoon slump in remote work is real, but it’s also manageable. With just a few small changes in nutrition, breathing, and movement, you can reclaim your afternoons and boost productivity.

Instead of reaching for that third coffee or mindlessly scrolling social media, try Making one of the tips above Click for you. I promise, it’ll make a difference.

Have your own afternoon slump tips? Share them in the comments! Let’s make remote work healthier and more sustainable—lets Make It Click together.