Tips for Avoiding Midday Energy Crashes

I used to think energy was something you could buy in a bottle. Until I watched our highest-performing executives transform their energy levels without a single supplement. The secret? Tiny decisions that compound daily. Here are 7 micro-shifts I've seen work consistently: Strategic Hydration → Replace your 3pm coffee with water → Watch your afternoon focus double → Save $1,200+ yearly on coffee runs Protein Timing → Front-load 20g protein before 9am → Crush the 3pm energy crash → Actually remember what happened in that 4pm meeting Movement Stacking → Two 10-min walks between calls → 200% more movement than most executives → Turn dead time into deep thinking time Sleep Investment → 7-8 hours non-negotiable → Sharpen decision-making and memory → Boost creativity and emotional control Quality Upgrades → Grilled over fried → 600 daily calories saved → Jacket fits better, mind works clearer Energy Snacking → Nuts over processed snacks → Stable energy for 4+ hours → No more emergency vending machine runs Sugar Strategy → Skip the fancy coffee drinks → Eliminate afternoon energy crashes → Save 1,000 calories (and your focus) per week The compound effect shocked me: Each 1% shift builds into the next. Small wins stack into unstoppable momentum. Not from another supplement. From playing the long game with your energy. 💭 Which shift could transform your workday? Share below 👇 ➕ Follow for more leadership insights that actually work

I take a lot of meetings for work. By 3 PM, I was hyper-caffeinated and crashing. Not anymore ✌️ Here are a few tricks to finish the day with brain‑power (and patience) still intact:  1.  𝗦𝗵𝗿𝗶𝗻𝗸 𝗲𝘃𝗲𝗿𝘆 𝗶𝗻𝘃𝗶𝘁𝗲 𝘁𝗼 𝟮𝟱 𝗼𝗿 𝟱𝟬 𝗺𝗶𝗻𝘂𝘁𝗲𝘀. Outlook & GCal have the toggle. Built‑in buffers = built‑in oxygen.       2.  𝗔𝘂𝘁𝗼‑𝗱𝗲𝗰𝗹𝗶𝗻𝗲 𝗺𝗲𝗲𝘁𝗶𝗻𝗴𝘀 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗮𝗻 𝗮𝗴𝗲𝗻𝗱𝗮. If it can’t state a purpose in the invite, it probably shouldn’t exist.       3.  𝗣𝗿𝗼𝘁𝗲𝗰𝘁 𝟭:𝟯𝟬 - 𝟯 𝗣𝗠 𝗮𝘀 𝗮 “𝗻𝗼‑𝗺𝗲𝗲𝘁𝗶𝗻𝗴 𝘇𝗼𝗻𝗲.” That’s the natural circadian dip - use it for deep work or a walk.       4.  𝗖𝗮𝗽 𝘁𝗵𝗲 𝗿𝗼𝗼𝗺 𝗮𝘁 𝗳𝗶𝘃𝗲 𝗵𝘂𝗺𝗮𝗻𝘀. More than that and half the Zoom tiles are passengers.       5. 𝗦𝘁𝗮𝗰𝗸, 𝘁𝗵𝗲𝗻 𝘀𝘁𝗲𝗽. After 2 back‑to‑back calls, schedule a 10‑minute outside walk. Movement > more caffeine.       6.  𝗥𝘂𝗻 𝗼𝗻𝗲 “𝘀𝘁𝗮𝗻𝗱‑𝘂𝗽” 𝗹𝗶𝘁𝗲𝗿𝗮𝗹𝗹𝘆 𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴. A standing or walking call each hour keeps posture fatigue away.       7.  𝗦𝘄𝗮𝗽 𝘀𝘁𝗮𝘁𝘂𝘀 𝗺𝗲𝗲𝘁𝗶𝗻𝗴𝘀 𝗳𝗼𝗿 𝗟𝗼𝗼𝗺/𝗡𝗼𝘁𝗶𝗼𝗻. Async updates free entire afternoons for real problem‑solving.       8.  𝗛𝘆𝗱𝗿𝗮𝘁𝗲 𝗹𝗶𝗸𝗲 𝗶𝘁’𝘀 𝗮𝗻 𝗮𝗴𝗲𝗻𝗱𝗮 𝗶𝘁𝗲𝗺. 16 oz every hour - trade for espresso #4.       9.  𝗙𝗶𝗻𝗶𝘀𝗵 𝗲𝘃𝗲𝗿𝘆 𝗰𝗮𝗹𝗹 𝘄𝗶𝘁𝗵 𝗮 𝟯𝟬 𝘀𝗲𝗰 𝗿𝗲𝗰𝗮𝗽. Clears mental cache, prevents repetition.      10.  𝗤𝘂𝗮𝗿𝘁𝗲𝗿𝗹𝘆 𝗰𝗮𝗹𝗲𝗻𝗱𝗮𝗿 𝗽𝘂𝗿𝗴𝗲. Delete anything recurrent that hasn’t produced value in 90 days.           𝗣𝗿𝗼‑𝘁𝗶𝗽: I let Sybill capture live notes & action items so I can stay fully present. Fewer keystrokes, zero context‑switching. Your 4 PM self will thank your 9 AM self for protecting its energy. Bookmark this list, test it for a week, and tell me how it feels. Anything you’d add? 👇

Productivity isn’t just time management. It’s energy management. For the longest time, I thought the secret to being productive was fitting more into my schedule. Wake up earlier. Work longer. Stack tasks back to back. Maximise every hour. But instead of getting more done, I ended up feeling mentally drained, struggling to focus, and constantly chasing the feeling of “catching up.” I’d start my mornings forcing myself into deep work when my brain wasn’t ready. Push through long meetings when my energy was at its lowest. Ignore when I was naturally sharpest—just because my calendar said otherwise. And the worst part? I felt like I was busy all the time, but not seeing the results I wanted. So instead of forcing productivity at the wrong times, I started working with my natural energy. Here’s how it’s going so far: 🌅 Morning: 🧘♀️ Gym, stretch, walks → sets the right mindset. ↳ Without movement, I feel sluggish all day. 💡 Deep work & most pressing projects → avoid meetings. ↳ Mornings are my peak focus time. No distractions. ☀️ Midday: ☕ Lunch break, coffee break, stretch, fresh air. Hopefully get some sun (spring is almost here, you guys!) 🌆 Afternoon: 📞 Calls, meetings, admin tasks, group projects. ↳ Not as mentally intense, but still important. And if you struggle with afternoon crash but still need to perform. Here are things that help me reduce it: 1️⃣ Dirtea Lion’s Mane coffee → helps with cognition. 2️⃣ 2L+ of water & avoiding carb-heavy lunches. 3️⃣ Moving my body & getting fresh air often. Of course, this schedule isn’t always 100% doable, life happens. But whenever I structure my days like this, I perform at my best. What about you? Have you found the perfect system that works for your energy?👇🏼