The 3 PM Energy Fix: How a Simple Habit Can Supercharge Your Day

We’ve all experienced the notorious 3 p.m. slump — that moment when your focus fades and your energy flags. While caffeine is a common go-to, there’s a more effective, natural solution: movement. Laura Vanderkam’s research highlights how just ten minutes of intentional movement before 3 p.m. can double your energy levels and sharpen your focus.

Scientific studies support this claim. A brief burst of physical activity can raise self-reported energy scores from 3 to 9 on a 10-point scale, with effects lasting for hours. Movement acts as a natural stimulant, improving mood and mitigating mild depression and insomnia without side effects.

Integrating movement into a busy day requires mindset shifts. Instead of viewing exercise as a chore that steals time, see it as a productivity enhancer that creates more usable time by boosting your capacity.

Practical strategies include walking meetings, stretching breaks, or quick stair climbs. Even incidental movement, like walking between meetings or playing with children, counts. The key is consistency and intentionality.

One professional found that scheduling a 15-minute walk after lunch transformed her afternoons from sluggish to vibrant, improving both her work output and mood.

By adopting this simple habit, you reclaim control over your energy and turn your afternoons into productive, joyful periods.

For more on this and related productivity hacks, explore Vanderkam’s work and other expert insights.

References: 168 Hours on Amazon, Author's website, Slate review