The Afternoon Energy Crisis: Your 10-Minute Reset Revolution
It's 2:47 PM. Your morning motivation has evaporated. The afternoon stretch feels endless. The report you need to finish sits untouched while you mindlessly scroll through emails or social media. Sound familiar?
After years of working with high-achievers in our community, one pattern keeps emerging: the afternoon slump is universal. In fact, our recent community survey revealed that 53% of respondents experience their biggest productivity block in the afternoon.
Whether you're a CEO, creative professional, or entrepreneur, that mid-afternoon energy crash hits everyone. But here's what's fascinating: the problem isn't your productivity—it's your rhythm.
Science shows our brains naturally operate in 90-minute cycles called "ultradian rhythms." Fighting these cycles is like swimming upstream. Working with them? That's when the magic happens.
The Afternoon Reset Framework
1️⃣ Recognition: Your Energy Truth
- Our peak focus typically lasts 90 minutes
- Followed by a 20-minute "dip"
- Most people hit their biggest dip between 2-4 PM
- Fighting this natural rhythm drains more energy
2️⃣ Reset: The 10-Minute Revival
- The "Two-Track Reset": Quick walk + mental preparation (2 minutes)
- The "Contrast Method": 10 kettlebell swings (I keep one right in my office!) or 30-second cold water splash
- Meeting Reset: Strategic stretches and breathing exercises
- "Productive Rest": Try Dr. Huberman's 10-min Non-Sleep Deep Rest protocol (link here) or a 5-minute meditation
3️⃣ Rhythm: Strategic Task Alignment
- Map your tasks to your energy (not just your time)
- Use momentum to your advantage—sometimes doing the "right" task at the wrong time is worse than shifting your schedule
- Build flexibility into your day to follow your natural flow
As someone with ADHD, I've learned that forcing myself to tackle low-energy tasks first often derails my entire day. That's exactly why I created the Weekly Action Pad with an energy audit component—to help you understand not just what needs to be done, but when you'll have the energy to do it well.
Today's mission: Create your Energy-Task Map
- Map your tasks to your energy (not just your time)
- Use momentum to your advantage—sometimes doing the "right" task at the wrong time is worse than shifting your schedule
- Build flexibility into your day to follow your natural flow
As someone with ADHD, I've learned that forcing myself to tackle low-energy tasks first often derails my entire day. That's exactly why I created the Weekly Action Pad with an energy audit component—to help you understand not just what needs to be done, but when you'll have the energy to do it well.
Take just 2 minutes right now to:
- Identify your most important task for tomorrow
- Label it as "Morning Energy" or "Afternoon Energy" based on the focus it requires
- Block a specific 90-minute window in your calendar that matches this energy pattern
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📚 Reading Corner: "Divergent Mind" by Jenara Nerenberg
This book completely changed how I think about working with (not against) your natural rhythms. Especially meaningful for anyone with ADHD or who's ever felt their work style doesn't fit the "standard" productivity advice. The chapter on energy management is worth the price alone.
Fun fact: I've actually been developing systems around energy management since 2013, long before my ADHD diagnosis. Back then, I just knew the traditional "time management" advice wasn't working for me, so I started creating my own frameworks.
That's what eventually led to the Weekly Action Pad and Daily Action Pad—tools designed for how our brains actually work, not how they're "supposed" to work. 🔍 Cool Find: The Afternoon Reset Timer
We created this simple tool to guide you through a science-backed afternoon reset.
Here's to working smarter, not longer🌅
Cheers,
Cathryn
P.S.What's your go-to afternoon reset? Reply and let me know—I'm always looking for new ideas to share with our community!
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