How to Concentrate in the Afternoon

For many people, concentration and energy levels wane in the afternoon. This so-called "afternoon slump" usually occurs between 2 and 4 p.m. for a variety of reasons, including lack of exercise, improper nutrition and dehydration. A few healthy changes can help you to minimize or avoid an afternoon slump and improve your concentration throughout the day.

Instructions

• 1

  Avoid eating a heavy or high-fat lunch. These foods take longer to digest and may leave you feeling sluggish. Eat both breakfast and lunch including a mixture of lean protein and carbohydrates, such as a turkey sandwich on whole wheat bread, which will fill you up with sufficient nutrients without making you feel stuffed.

• 2

  Stay hydrated by sipping water throughout the day. For added refreshment as well as variation, drink a glass of ice water or add a burst of fruit like slices of lemon or lime.

• 3

  Go for a quick walk at lunchtime or during the afternoon. Exercise energizes the mind and body, thus improving concentration. A morning workout may also improve your concentration and energy throughout the day.

• 4

  Sniff an energizing fragrance like citrus or peppermint. These fragrances are available as essential oils or body sprays that you can keep at your desk or in your purse. Eating a citrus fruit or chewing a piece of gum will have a similar energizing effect.

• 5

  Expose yourself to bright light or sunlight. Bright light inhibits the body's production of the sleep-inducing chemical melatonin, thereby increasing your alertness.

• 6

  Rearrange your schedule, if possible, to avoid an afternoon slump. This adjustment may include tackling high-priority or more difficult assignments in the morning and saving more interesting tasks for later in the day or varying your afternoon routine to avoid performing the same tasks each day.