But what about the middle of the day — the chaotic, coffee-fueled intermission that often feels like a blur?
Midday is prime time for a wellness boost. It’s when energy dips, focus drifts, and stress peaks. It’s the perfect opportunity for a wellness routine that helps you reset, refocus, and recharge.
A midday wellness ritual isn’t just practical. It’s powerful. A quick, playful wellness routine can hit the reset button, bringing balance, joy, and a spark of productivity back into your day.
Below, we’ll explore expert tips and easy strategies to create a midday wellness routine that leaves you feeling refreshed and ready to tackle the rest of your day.
You’ve crushed your morning to-do list, and then — wham — it’s 2:00 p.m., and your brain waves a white flag. Afternoon energy slumps are very real, and there’s science to back it up.
Your body runs on a clock — literally. It’s called your circadian rhythm, a 24-hour cycle of wakefulness and rest. Around midday (typically 1–3 p.m.), your energy levels naturally take a nosedive. This built-in “nap window” is why siestas exist in some cultures.
But most workplaces aren’t exactly nap-friendly, so we power through. Often with caffeine and snacks, which can backfire if we’re not careful.
Ever heard of a "food coma?" It’s a real phenomenon, though not well studied. Digesting food takes energy, and after a meal — especially one heavy in carbs like pasta, bread, or sweets — your body shifts its focus from “get stuff done” to “process this feast.” While several theories about food comas have been explored, many have been challenged or debunked. The science behind it remains plausible but under-researched, with little recent data to fully explain the post-meal slump.
Studies reveal that the average person makes an astonishing 35,000 decisions daily! From the moment you wake up, your brain is constantly at work, navigating choices — both big and small, conscious and unconscious. Your brain has a limited amount of decision-making juice each day. By the afternoon, you’ve likely burned through a good chunk of it on emails, meetings, and Slack notifications. It’s like running a marathon: by mile 18, your brain is just done.
The way most workdays are structured doesn’t help. Back-to-back meetings, screen time, and sitting all day don’t do your energy any favors.
The biggest energy thief? Stress. Deadlines, coworker drama, and endless tasks crank up cortisol (your stress hormone). Chronic stress can lead to full-on burnout. If your afternoon slump feels more like an all-day drag, stress might be the culprit.
But there’s hope. A playful midday routine can counteract these energy thieves.
The afternoon slump is real, but so is your ability to overcome it. This isn’t about checking off a list or being perfect. Pick what feels fun, mix it up, and let it be a bright spot in your day.
Lunchtime social media spirals? Resist the urge. Put your phone down. Instead, step away from the screen altogether.
Lunch doesn’t have to be fancy — it just has to happen. Coffee and a granola bar don’t count. Aim for a balanced meal: some protein, veggies, and carbs to keep your brain fueled. And don’t forget water. Add lemon if you’re feeling fancy.
Moving your body midday is like a coffee break for your brain — without the caffeine jitters. Try:
Insert a little joy into your day. Read a few pages of a book, listen to your favorite podcast, or soak up the sun for a few minutes. Working from home? Midday laundry doesn’t count as a wellness activity. Prioritize activities that genuinely uplift you.
Expand your horizons in just a few minutes:
Take two minutes for a vibe check. Ask yourself: How am I doing right now? No judgment, just observe. What do you need right now? Energy? Calm? Laughter?
Creating a midday wellness ritual is one thing, but making it a habit? That’s where the magic happens. Here are some tips to help you stay consistent and enjoy the benefits of your reset time:
If it’s on your calendar, it’s more likely to happen. Block off 10–15 minutes for your midday reset and treat it like an essential appointment with yourself. Bonus: If coworkers see it on your schedule, they’re less likely to interrupt.
Don’t aim for a full-blown routine right away. Start with one or two activities that feel easy and enjoyable. Once they become second nature, add more. For example, begin with a quick brain game or jot down three things you’re grateful for.
Use an existing habit as a trigger to remind you. For instance:
Keep tools for your wellness routine nearby. This could include:
Your phone can be your biggest ally. Set a gentle alarm or use a wellness app to remind you when it’s time to reset. Label it something motivating, like “Time to Shine!” or “Midday Magic Break.”
Accountability can be a game-changer. Team up with a coworker to share your wellness goals. Check-in with each other, or plan a shared activity like a quick walk or stretch session.
Life happens, and sometimes, sticking to a routine isn’t realistic. That’s okay! The goal isn’t perfection; it’s progress. If you miss a day, just pick it back up tomorrow.
With these tips, your midday wellness routine will feel less like a “to-do” and more like a natural part of your day. Remember, the key is to make it simple, enjoyable, and tailored to you.
Midday wellness isn’t about doing all the things. It’s about finding small, delightful moments that recharge your batteries and make you smile.
Pick one or two things that resonate with you. Do them. Repeat tomorrow. Wellness is about progress, not perfection. So grab that healthy snack, stretch it out, and crush your afternoon. You’ve got this.
We want to hear from you! What’s your favorite way to reset during the day? Share your go-to midday wellness routine in the comments.