Overcoming Mid-Week Slumps: How to Boost Energy and Stay Focused

As the week goes on, a lot of us feel our energy and motivation dip. You will hear it called the “mid-week slump”. Feeling like this can make it difficult to stay on track with your goals, and you are not alone in that! This slump usually hits on a Wednesday if you have a normal Monday-Friday schedule, if not, you might find it popping up for you on whatever day is in the middle of your week. This slump can feel like being tired, distracted and maybe less productive. Here are some strategies to help you fight that and keep your energy for the rest of the week!

1.      Prioritize Recovery and Sleep

a.      Sleep quality is a huge factor to help you maintain prime energy levels throughout your week. Not getting enough sleep can hurt your mental function, mood, and overall performance. Ideally, you want to get between 7 and 9 hours of sleep per night (or day if that is your situation), to support your energy and help keep you from that mid-week slump. If you are feeling low on energy, looking at your sleep hygiene could be an important first step! Think about starting with a wind-down routine, giving yourself an hour without screens before bed, and/or creating a comfortable environment for sleep.

2.      Fuel your body with nutrient-dense foods

a.      Feeling low mid-week can be a result of some gaps in your nutrition. Your body needs nutrients to fuel your energy. You need to make sure you are getting in balanced meals throughout your eating schedule. Do your best to focus on getting nutrient-dense foods, thinking about complex carbohydrates, lean proteins, and healthy fats. Whole grains, leafy greens and lean meats can be a helpful starting point if you are feeling low energy throughout your day.

3.      Hydration and Electrolytes

a.      Dehydration is a super common cause of fatigue, especially if you are feeling stressed or on days that you are exercising and sweating. Making sure that you are getting properly rehydrated can help you both physically and mentally. My favorite way to determine my hydration level is by checking urine color. I think it is such an easy strategy and it is like having a conversation with your body. Check for very light yellow or clear, this is your body’s way of giving you the thumbs up. Also consider getting an electrolyte beverage in rotation, this will help you, too.

4.      Get some movement in during the day

a.      Keeping yourself active during your workday can help you feel less sluggish throughout your day. Finding opportunities to take a short walk or stretch at certain points in your day can boost circulation and improve your focus. This can also help improve your mood and increase your brain function!

5.      Stress management

a.      Stress can help make feeling tired and worn out feel even worse, which can lead to burnout. Think about including some deep breathing, meditation or even yoga into your schedule. This will help lower stress and improve your mental clarity. Take 5 minutes a day to do this, you could even try something called “brain-dumping”, this can help you gather your thoughts and keep them from spiraling around in your head all day and night. Sometimes the best timing for this is before bed, so you can have a clear mind for sleep.

Mid-week slumps are totally normal! Try some of these strategies to help you regain focus, get some energy back, and help with your motivation. Your sleep is important, so is proper nutrition, hydration, movement, and stress management. Keeping these important to you, will help set you up for success throughout the week.