It hits almost everyone: that heavy, foggy feeling around 2 or 3 p.m. that makes the rest of the workday feel like a marathon. Forget reaching for another cup of coffee or a sugary snack, though; there are better, natural ways to reignite your focus and energy.

One of the simplest tricks is a “micro-movement” break: stand up, stretch, and walk for just five minutes to boost blood flow to your brain. Hydration is key, too, so make sure you’re consistently sipping water throughout the day—dehydration is a sneaky energy thief.

Your lunch matters a ton, so choose a meal rich in protein and fiber while minimizing refined carbohydrates, which can lead to a quick spike and crash. Instead of a desk lunch, try eating outside to get a quick dose of natural light, which helps regulate your circadian rhythm.

A short power nap of 10 to 20 minutes can be incredibly rejuvenating, but set an alarm to avoid waking up groggy. Finally, incorporate a moment of mindful breathing—just a minute of deep, slow breaths can calm your nervous system and restore mental clarity.

Tap into these small habits to help you crush that afternoon slump and finish your day strong!