{"id":613,"date":"2018-08-31T20:30:40","date_gmt":"2018-08-31T20:30:40","guid":{"rendered":"http:\/\/trainfit.com\/blog\/?p=613"},"modified":"2018-08-31T20:30:40","modified_gmt":"2018-08-31T20:30:40","slug":"office-series-break-habit-part-3","status":"publish","type":"post","link":"https:\/\/trainfit.com\/blog\/office-series-break-habit-part-3\/","title":{"rendered":"Office Series: Break the Habit! Part 3"},"content":{"rendered":"<p>At last! Here we are in the third and final part of our office series called \u201cBreak the Habit\u201d. In this series, I\u2019ve outlined 3 bad habits that are easy to succumb to in an office environment and ways that you can combat them. In case you\u2019re a little bit behind (blame it on the end of summer\/beginning of school crazies), here are links to the intro article with some quick-fix tips, and also the 2 other office habits that might be holding you back covered a little bit more in-depth with long-term solutions:<\/p>\n<ul>\n<li><a href=\"https:\/\/trainfit.com\/blog\/blog-series-3-office-habits-holding-back\/\" target=\"_blank\" rel=\"noopener\">Intro article<\/a><\/li>\n<li><a href=\"https:\/\/trainfit.com\/blog\/office-series-break-habit-part-1\/\" target=\"_blank\" rel=\"noopener\">Habit #1: Sitting for too long<\/a><\/li>\n<li><a href=\"https:\/\/trainfit.com\/blog\/office-series-break-habit-part-2\/\" target=\"_blank\" rel=\"noopener\">Habit #2: Easy-access snacks<\/a><\/li>\n<\/ul>\n<p>Which brings us to today\u2019s habit: <strong>the afternoon pick-me-up.<\/strong> We\u2019ve all been there: it\u2019s 2 or 3pm and we can barely keep our eyes open, let alone focus on the word document staring us in the face. What\u2019s the next logical action? Grab some caffeine, of course! Before you know it, you\u2019re buzzing on caffeine and it\u2019s got you so jacked up that you have a hard time staying asleep at night. Then, because you didn\u2019t sleep well, you\u2019re tired again the next day. And the cycle repeats. It\u2019s time to stop the madness! But how?! Here are some tips to help you beat the afternoon slump without having to memorize the location and hours of all of the nearest caffeine distributors in your area.<\/p>\n<h2 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>Get your Zzzs.<\/strong><\/span><\/h2>\n<div id=\"attachment_614\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/slguru.com-sleep.jpg\"><img aria-describedby=\"caption-attachment-614\" decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-614\" src=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/slguru.com-sleep-300x158.jpg\" alt=\"\" width=\"300\" height=\"158\" srcset=\"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/slguru.com-sleep-300x158.jpg 300w, https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/slguru.com-sleep.jpg 310w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-614\" class=\"wp-caption-text\">Photo cred: sguru.org<\/p><\/div>\n<h4 style=\"text-align: center;\">\u00a0By prioritizing sleep, you\u2019ll feel more energized during the day (duh!), and you may find that you don\u2019t really need that afternoon pick-me-up after all. Try to aim for 7-9 hours of sleep each night. Ideally, you\u2019ll go to bed and wake up around the same time each day, weekends included!<\/h4>\n<h2 style=\"text-align: center;\"><span style=\"color: #333399;\">Stay Hydrated.<\/span><a href=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/05\/chugging-water.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-521 aligncenter\" src=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/05\/chugging-water.jpg\" alt=\"\" width=\"255\" height=\"197\" srcset=\"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/05\/chugging-water.jpg 255w, https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/05\/chugging-water-180x138.jpg 180w\" sizes=\"(max-width: 255px) 100vw, 255px\" \/><\/a><\/h2>\n<h4 style=\"text-align: center;\">Dehydration can certainly contribute to an afternoon slump, so try to sip water throughout the day to prevent this issue. You\u2019ll want to aim for about half of your body weight in ounces for a daily water goal. For example, if you weigh 160 pounds, you\u2019ll want to drink about 80 ounces of water per day. Spacing it out evenly throughout the day can help you stay hydrated without feeling like you\u2019re chugging water.<\/h4>\n<h2 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>Eat regular, nutrient-dense meals.<\/strong><\/span><\/h2>\n<p><a href=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/03\/MealPrep1.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-472 aligncenter\" src=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/03\/MealPrep1.jpg\" alt=\"\" width=\"226\" height=\"223\" srcset=\"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/03\/MealPrep1.jpg 226w, https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/03\/MealPrep1-52x50.jpg 52w, https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/03\/MealPrep1-66x66.jpg 66w\" sizes=\"(max-width: 226px) 100vw, 226px\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\">If you haven\u2019t eaten sufficient calories or nutrients, it makes sense that your body would feel tired by the afternoon. Try to get a good source of protein, fat, and carbohydrate in each meal with plenty of veggies to make sure you\u2019ve got some good fuel in the tank!<\/h4>\n<h2 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>Limit caffeine consumption to before lunch for the best chance of sleeping well at night.<\/strong><\/span><\/h2>\n<div id=\"attachment_615\" style=\"width: 239px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/clock-noon.jpg\"><img aria-describedby=\"caption-attachment-615\" decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-615\" src=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/clock-noon.jpg\" alt=\"\" width=\"229\" height=\"220\" srcset=\"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/clock-noon.jpg 229w, https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/clock-noon-52x50.jpg 52w\" sizes=\"(max-width: 229px) 100vw, 229px\" \/><\/a><p id=\"caption-attachment-615\" class=\"wp-caption-text\">Photo cred: colourbox.com<\/p><\/div>\n<h4 style=\"text-align: center;\">Everyone reacts differently to caffeine, but cutting off caffeine around lunchtime is a pretty safe time cap for most people. Monitor your personal sensitivity to caffeine. If you think that it doesn\u2019t affect the quality of your sleep, you might try to limit caffeine to the mornings only for a week or two as an experiment to see how you do. You might be surprised!<\/h4>\n<h2 style=\"text-align: center;\"><span style=\"color: #333399;\"><strong>Add some movement to your day.<\/strong> <\/span><\/h2>\n<p><a href=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/IMG_6189-e1534462121197.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-600 aligncenter\" src=\"http:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/IMG_6189-e1534462121197-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/IMG_6189-e1534462121197-225x300.jpg 225w, https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/IMG_6189-e1534462121197-768x1023.jpg 768w, https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/IMG_6189-e1534462121197-769x1024.jpg 769w, https:\/\/trainfit.com\/blog\/wp-content\/uploads\/2018\/08\/IMG_6189-e1534462121197.jpg 960w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\">When you feel tired at your desk, it might be time to get up and stretch or take a quick walk break to get your blood flowing. This is usually enough to give you some energy to focus on your task at hand. You don\u2019t have to do some grandiose workout- a simple stroll around the office is a great place to start.<\/h4>\n<p><span style=\"text-decoration: underline;\"><em>It\u2019s your turn! Apply what you\u2019ve learned:<\/em><\/span><\/p>\n<ol>\n<li><em>Read the list above to see if any of the suggestions leap out at you.<\/em> Your intuition might tell you which item you should focus on first!<\/li>\n<li><em>Think about how you might apply that suggestion to your life<\/em>. You don\u2019t need to make all-or-nothing changes, rather small sustainable changes.<\/li>\n<li><em>As you practice this new behavior, start to notice how your energy levels change<\/em>. What changes do you notice? Have your energy levels improved? Do you need to make other changes to your lifestyle to help you feel energized throughout the day?<\/li>\n<li><em>Reassess and adjust your goals to match your lifestyle and long-term goals<\/em>.<\/li>\n<\/ol>\n<p>You might discover that there are a few areas listed above that you\u2019d like to continue to work on, but it would be wise to start with just one and then slowly add others in every month or so to avoid taking on too many changes too soon. Give one of these suggestions a try and let us know how it goes! We\u2019d love to hear from you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>At last! Here we are in the third and final part of our office series called \u201cBreak the Habit\u201d. In this series, I\u2019ve outlined 3 bad habits that are easy to succumb to in an office environment and ways that you can combat them. In case you\u2019re a little bit behind (blame it on the [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":594,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[1],"tags":[20,9,39,23,22,33,3,84,6,5,19,2,45,62,12,11,13,15,21,73,16,17],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Office Series: Break the Habit! Part 3 - The Train Station Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trainfit.com\/blog\/office-series-break-habit-part-3\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Office Series: Break the Habit! 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