We’ve all been there. We start the day full of energy, are productive at work, have a good lunch and all of a sudden around 3pm our energy starts to slump. Maybe it’s different for you and the slump comes before lunch, say around 11am and you need a pick-me up then. Whenever the time comes for you, we all suffer from office fatigue every now and then.

Our eyes get heavy, our concentration starts to go out the window and it’s very tempting to run for a cup of coffee, sugary treat or an energy drink to perk ourselves up again with a quick boost of energy. According to the CDC, one third of adults don’t get enough sleep at night, so our body seeks to have its needs met even if it’s the most inconvenient time, like when you are at work.

It would be great if we could find a couch nearby for a quick power nap, but most workplaces don’t appreciate a midday slumber, so it’s important to find other ways to fight that unpleasant drowsiness and get rid of office fatigue.

Here are our TOP 10 tips to fight office fatigue with healthy pick-me-ups.


#1 Eliminate Multitasking
While multitasking seems to be glorified in our modern day society, it doesn’t do us any favors at the office. Sure technology makes it possible so we can do a million things at once, but did you know that our IQ drops by 10 points when we multitask. Also, our productivity level drops dramatically and we are using way more brain power than necessary. Instead of multitasking, embrace single tasking and focus on one project at a time and you’ll be surprised how much more energized you are and that office fatigue won’t even show up.

#2 Deskercise
Working out at the desk is a thing and it’s a great thing. Don’t feel self-conscious and do some exercises at your desk because the more you move, the more you will be able to fight off fatigue and at the same time you are creating a stronger, healthier body. A big reason why office fatigue sets in is because we are locked into the same position for hours, staring at a screen and straining our eyes. Our legs get restless, our back aches and our neck needs a break. So do your body a favor and do some exercises on a regular basis and an added bonus is that you release happy hormones, minimize stress hormones, get the blood pumping and give your body a break.

#3 Open a Window
Fighting off office fatigue can be as simple as opening a window and sitting next to it. You’ve probably experienced it before, you sit in a hot room and you naturally start to feel tired very quickly. Your body is so relaxed and comfortable that the brain starts to shut down and all you want to do is take a nap. If you are near a window, open it and let some fresh air flow in that will instantly give your energy a boost. And in the summer, make sure that the AC is working well so that you are able to focus better and stay alert.

#4 Try Color Therapy
Color affects our moods and some colors can energize us while others calm us down. Warm colors like reds and yellows will give you an instant boost of energy and according to the latest research, particularly orange will help you to improve your adrenaline production and you also get a boost in happy hormones that will take away from stress hormones. If you can’t change the color of the walls, bring in pictures, have a mug that is yellow, orange or red or add these colors to your clothes and accessories.


#5 Get Minty
The aroma of mint is one of the most invigorating and refreshing. Simply smelling mint will boost your energy levels and vigilance while at the same time releasing happy hormones. It may sound hokey pokey to you, but it’s actually been proven by multiple studies. People who exercise with a minty aroma around them are faster and can last longer and office workers complete their tasks more productively and accurately. You don’t have to burn incense or use an oil diffuser, which could possibly bother your co-workers. You can simply chew a gum, drink a peppermint tea or add fresh mint to your salad or smoothie. You can also add peppermint oil to your lotion and apply it throughout the day when you feel your energy dip.

#6 Take a Technology Time-Out
Writing emails while being on the phone and finishing up reading through a report is one of the worst things you can do to yourself and zaps the energy right out of you. Find times throughout the day when you take a technology time-out. Power off your phone, close out your email and create a distraction-free window of one hour every single day when you get home. Remember, the messages will still be there an hour later, but you will have a lot more energy to handle them stress-free when you come back from your technology-free time.

#7 List Your Accomplishments
Scratching off items on your to-do list gives a boost to your productivity because you see what tasks you already completed and you want to scratch off more. Every time you scratch a task off, you feel good about yourself and with that you get a boost in productivity and energy. A positive mood is a natural energy booster that releases happy hormones and reduces stress hormones, so list all your accomplishments and cross off items from your to-do list and you can fight off office fatigue a lot easier.

#8 Chill Out with Cold Water
If you ever jumped into a cold ocean, you probably experienced a surge of electricity run through your entire body. Research shows that cold water is incredibly invigorating for our minds, so when you feel like your energy is dwindling and office fatigue is creeping in, let some cold water run over your wrists for a minute or two to rev yourself up again. Splashing some cold water on your face works really well, too, so chill out will some cold water and perk yourself up again.

#9 Drink More Water and Less Caffeine
We often don’t even notice that we are slightly dehydrated, but not being properly hydrated causes a reduction of blood flow to our organs and with that we slow down our brain and it can cause fatigue. Instead of running for a coffee or energy drink, drink lots of water to stay hydrated all throughout the day, even if you don’t feel thirsty. Sure, caffeinated drinks give us a quick pick-me-up but excessive caffeine can make us jittery and irritable and actually decrease our performance. And let’s not forget, too much caffeine too late in the day can cause insomnia and with that lead to even more office fatigue.

#10 Change Your Environment
There are simply tricks to improve your alertness like adjusting the light, noise level and temperature. You’ll be surprised how a decreased noise level, added light and cooler temperatures can give you a kick-start to fight off office fatigue. Besides the actual environment in your office, sometimes taking your work to a conference room or even a coffee shop can do wonders to your energy levels, focus and alertness, so change things up to fight office fatigue.

There is more to the energy equation than just getting enough sleep and eating a well-balanced, nutrient-dense diet. How many things you are trying to focus on at any given moment and how motivated, engaged and optimistic you are all can boost your energy or bog you down. Implement our above tips to send your stamina and strength soaring all day.

Joschi & Monika

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