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A mini-series: Recharge, Connect, Energise – Mastering Workplace Wellbeing in 3 Steps

We’ve all been there. It’s mid-afternoon, your to-do list is far from finished, but your brain feels foggy, your body is sluggish, and you find yourself reaching for a sugary snack or an extra shot of caffeine just to make it through. Welcome to the 3pm slump - a common workplace phenomenon that’s as real as it is frustrating.

At Constructive, we believe wellbeing isn’t just about big picture initiatives, it’s also in the everyday moments. And learning how to ride the wave of the afternoon dip is key to staying productive, present, and energised throughout your workday.

So, what causes the 3pm slump, and more importantly, how can you naturally beat it?

The 3pm slump is more than just a post-lunch crash. It’s a natural drop in energy that happens due to our circadian rhythm, our body’s internal clock. Around mid-afternoon, our alertness levels dip, which can lead to fatigue, brain fog, and a noticeable drop in motivation.

Some common triggers include:

• Blood sugar dips after a carbohydrate-heavy lunch
• Dehydration or not drinking enough water during the day
• Prolonged screen time or mental fatigue
• Lack of movement, causing poor circulation and reduced oxygen to the brain
• Limited exposure to natural light, which impacts your body’s energy signals

The key takeaway? This slump is natural but it doesn’t have to derail your day.

At Constructive, we’ve discovered that small, intentional habits can have a big impact on afternoon energy. While every workplace is different, many of our favourite practices are easy to adapt, whether you’re in a traditional office, working remotely, or managing a hybrid team.

Here are some of our go to afternoon rituals, plus ideas for how you can try them too:

At around 3pm, someone’s usually on their way to the kitchen to make tea. It’s become a gentle signal to pause and reset. Whether it’s peppermint, green tea, or something calming, this simple act provides a natural energy lift without relying on more coffee.

Try this: Create your own afternoon ritual. Set a recurring calendar reminder for a short tea break. 

This one goes without saying! We love sugary snacks in the afternoon. You’ll often find a packet of Tim Tams or Biscoff making the rounds. 

We often turn up upbeat music in the office during that low-energy stretch. A good playlist can reframe the mood and help re-energise the whole team.

Try this: Curate an afternoon playlist with your team, or use music as your own personal pick me up if you’re working solo. Just five minutes of your favourite track can reset your focus.

Natural light has a powerful effect on energy and mood. We make a conscious effort to open the blinds and let the daylight in, especially during the afternoon. If the sun’s out, even better! It helps regulate your circadian rhythm and sends the body a clear “wake up” signal.

Try this: Whether at home or in the office, position your workspace near a window if you can. If natural light is limited, consider a daylight lamp to help simulate the same energising effect.

Having standing desks has made it easier to switch from sitting to standing, especially in the afternoon. A simple posture change helps get the blood flowing and breaks up long periods of stillness.

Try this: Even if you don’t have a standing desk, try standing during phone calls, stretching your legs between tasks, or using a countertop as a temporary desk for part of the day.

Other ways you can feel more energised:

• Stay hydrated
• Eat protein-rich snacks
• Stretch
• Step outside 

Here’s the truth: the 3pm slump isn’t a sign of laziness or lack of willpower, it’s part of being human. Rather than fight it or feel guilty about it, the smarter approach is to work with your body. Build small habits into your afternoon that help restore your energy, clarity, and momentum.

We’ve learned that creating space for these natural resets helps us not only get through the day, but enjoy it more, too.

Workplace wellbeing isn’t about overhauling your entire routine. It’s about tuning in, making small changes, and showing yourself a bit of kindness throughout the day.

So the next time 3pm rolls around and your energy takes a dip, try reaching for tea, turning up the music, opening a window or simply getting up to stretch. It just might be the recharge your body needs.

And that brings us to the end of our wellbeing mini-series! 

We hope you have enjoyed and have found some new ways to improve your wellbeing. If you haven’t already, be sure to check out Part 1 and Part 2.