The afternoon slump has a way of showing up right when you need your energy the most (or maybe that’s just me). If you’ve ever found yourself reaching for another coffee or something sweet to power through until 5 p.m., you know the feeling. As a mom of two and a nutrition consultant, I’ve found that this daily dip isn’t random. It’s often tied to what you’re eating, how you’re eating (yes, this matters!), and how you’re supporting your body from the start of the day. Let’s get into what causes the afternoon slump and how to move through it with more consistent energy.

What’s Actually Behind the Afternoon Slump?

There’s a natural dip in energy that happens in the afternoon, largely due to your circadian rhythm and the way cortisol levels taper off after the morning hours. That part is normal, but the intensity of the afternoon slump most people experience usually has more to do with blood sugar than anything else. When meals are built around quick-digesting carbs (think conventional bread), or you’re not getting enough protein earlier in the day, energy tends to spike and then drop just as quickly. That drop often hits right when you need to be the most present or “on” for your work or kids.

On top of that, long stretches of sitting, inconsistent hydration, and poor sleep can all make that dip feel much more noticeable.

Why Your Morning and Lunch Set the Tone

One of the biggest shifts I see—both personally and with clients—is what happens when you start approaching your earlier meals with your energy in mind. When a fiber-forward breakfast includes enough protein and some healthy fat, your blood sugar stays more stable. This is key (along with getting outside for a short walk), and it will carry you through the morning without that early crash. The same idea applies to lunch. A meal that includes protein + fiber + fat gives your body something to work with so you’re not running on empty a few hours later. A little bit of meal prep goes a long way.

What to Do When the Slump Hits

When the afternoon slump hits, the instinct is usually to reach for a glass of cold brew (or a soda and a cookie). While the jolt of caffeine and sugar can feel helpful in the moment, the combo often leads to another crash later on. Which, in turn, makes it harder to wind down at night. It’s a vicious cycle! What tends to work better is taking a step back and paying attention to what your body is actually asking for.

Reading Your Body’s Signals

Sometimes that looks like getting up and moving your body, even briefly. A short walk, a few minutes outside, or simply stepping away from your screen to stare out the window can help reset your energy and improve focus. Other times, it’s realizing you haven’t had enough water and catching up on hydration. And in many cases, it’s a sign that you need something more substantial to eat to carry you through the rest of the day.

Smarter Snacks for Steadier Energy

Speaking of needing to eat more consistently, snacking can either support your energy or make the afternoon slump worse, depending on what you reach for. Foods that are high in sugar or refined carbohydrates tend to give you a quick boost, but it doesn’t last. And you often end up feeling more tired not long after. Not the goal! Choosing snacks that include protein, fat, and fiber helps slow digestion and keeps your energy more stable. In my own routine, that usually looks like something this:

• Cottage cheese with Everything But The Bagel seasoning + seedy crackers for dipping
• Sliced cucumber with hummus and a grass-fed meat stick
• Apple slices with almond or peanut butter and cinnamon
• Hard-boiled eggs with flaky salt and 1/2 slice of sourdough with butter
• Steamed edamame
• Fig smoothie
• Greek yogurt with chia seeds and berries (with protein powder mixed in)
• Deli turkey paired with a handful of cashews or pistachios
• Matcha with whole milk when I want a gentler caffeine lift without the crash

Small Habits That Support Steady Energy All Day

In many ways, steady energy isn’t about one perfect habit but rather a handful of small ones that stack together. Getting outside for natural light during the day, breaking up long periods of sitting (put a note in your calendar to get up!), and staying on top of hydration all play a role in how you feel by the afternoon. Sleep is another important piece, of course. As a mom, I know that’s not always in your control, but creating a simple wind-down routine or keeping your bedtime somewhat consistent can still make a noticeable difference in your energy the next day.

Creating More Consistent Energy in Your Afternoons

The afternoon slump might be common, but it’s often a reflection of how your body is being supported earlier in the day. When you start building meals that actually keep you full, staying more consistent with hydration, and giving yourself small resets throughout the day, your energy becomes a lot more steady and predictable. And when your afternoons feel more manageable, everything else tends to feel a little easier too.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

This post was last updated on May 4, 2026, to include new insights.

The post Beat the Afternoon Slump With These Realistic, Nutrition-First Energy Fixes appeared first on Camille Styles.

I’ve been saying the same thing over and over again lately: I just want to feel caught up in my life. Not ahead, not on top of everything… just caught up, like there isn’t something waiting the second I finish whatever’s in front of me.

I said this to my boyfriend recently, and he immediately pushed back. There’s always going to be something else, he said—another email, another plan to make, another decision waiting for you at 5 pm. (To be clear, this was not the answer I was hoping for.) The feeling of being caught up isn’t something you arrive at and it stays that way forever. It’s something you keep creating, in small ways, throughout the day—often without realizing it.

That’s what I’ve been paying attention to this spring. A handful of small habits that have changed how I move through my life. I’m showing up differently to my work, my relationships, and even the way I think about things like food and fitness. Everything feels a little more additive and less like something I have to push through.

A More Realistic Way to Feel Better By Summer

We’re in that in-between window right now—the stretch between May and the start of summer—when routines haven’t fully settled and there’s still room to change how things feel. I’m thinking of it as a kind of runway: a few weeks where these shifts have time to build. That way, by the time summer arrives, you’re not starting from scratch. You’re already in it.

The idea of a reset sounds appealing, but it implies starting over, doing things perfectly, and getting everything in place all at once. Right when your energy is already stretched.

10 Spring Habits at a Glance

What’s felt more useful to me this season is a simpler approach. Paying attention to what already makes me feel better, and doing a little more of that.

1. Build one meal a day around color. Let fresh, vibrant ingredients guide what you eat. Everything else tends to follow.
2. Upgrade what you’re already doing. Spring is all about amplifying the romanticize-your-life vibes.
3. Work out at 90%. Leave yourself a little energy so you can come back tomorrow.
4. Create a clear end to your workday. A small transition helps you actually arrive in your evening.
5. Leave one thing undone on purpose. Decide when the day is complete instead of waiting for everything to be finished.
6. Make one decision before your energy dips. Remove one choice from your evening—it’s a huge energy booster.
7. Add a side quest. Follow one small moment of curiosity, just because you can.
8. Take your evening off auto-pilot. A loose plan keeps your night from feeling like an extension of the work day.
9. Build your day around natural light. Let sunlight anchor your routine instead of treating it as extra.
10. Notice what gives you energy. Pay attention to what works and keep that on repeat.

10 Spring Habits to Feel Better by Summer

These are the habits I’ve been returning to. They’re simple, but they’ve changed more than I expected.

1. Build One Meal a Day Around Color

I didn’t set out to change the way I eat this spring. It just… happened? Somewhere between farmer’s market runs and throwing together quick lunches, I started noticing that the meals I actually looked forward to all had one thing in common: they were full of color. Bright greens, spring strawberries, fresh herbs. All the goodness of the season made it’s way to my plate.

That shift alone has made food feel easier. When you start with color, the rest tends to fall into place. You build meals that are more satisfying, more energizing, and a lot less rigid.

Try this: Once a day, start with what looks fresh and vibrant, then add something creamy and something crunchy to round it out.

Some colorful meals to get you inspired:

• Burrata Toast with Blood Orange, Pistachios & Honey
• Cedar Plank Halibut with Salsa Verde
• Cucumber and Crispy Rice Salad
• Sweet Potato Breakfast Bowl with Kale & Jammy Eggs
• Strawberries and Cream Pavlova

2. Upgrade What You’re Already Doing

I’ve stopped waiting for something new to make my days feel better. Most of the shift has come from paying a little more attention to what’s already there and treating it like it matters.

The same coffee, but in a beautiful mug (taken outside instead of standing at the counter). Romantizing my lunch break. An evening walk that isn’t just about steps, but about noticing the light, the air, and the fact that I’m there.

This habit is all about you move through what’s already part of your life. That small shift has made everything feel a little more intentional and a lot more enjoyable.

Try this: Pick one everyday habit and make it feel like something you chose: better ingredients, a different setting, or one small detail that makes you want to be in it.

3. Do Your Workouts at 90% (And Notice What Changes)

For a long time, I thought a good workout had to leave me completely spent. 30 minutes minimum, high intensity, no shortcuts—otherwise it didn’t count. That mindset kept me stuck in a cycle where I’d go all in for a few days, burn out, and then fall off entirely.

What shifted for me was realizing that consistency has a lot less to do with intensity than I thought. Research around “exercise snacks”—short, more frequent bursts of movement throughout the day—shows that even small amounts of activity can have a meaningful impact on your energy and overall well-being.

Pulling back just slightly in my workouts and letting shorter sessions count has made it easier to create a routine. I feel better afterward, not depleted, and that alone has changed how consistently I show up.

Try this: Let your next workout be less intense than you think it should be—or break it into smaller moments throughout the day. Then notice how you feel later, not just when it ends.

4. Create a Transition Ritual Out of Your Workday

I didn’t realize how much my evenings were being shaped by my workday until I started paying attention to how I ended it. Without a clear break, everything just blurred together (flashback to how I spent every weekday during the pandemic, yikes). I’d technically be done, but still carrying the loose ends into the rest of my night.

Instead, I’ve been building in a small transition. A moment that signals to my body that I’m shifting out of one mode and into another. This isn’t a productivity hack. It’s all about giving yourself a chance to actually start your evening feeling restored.

Try this: Choose one consistent action that marks the end of your workday—stepping outside, putting on a different playlist, making a fun beverage—and let that be the signal that you’re done.

5. Practice Leaving One Thing Intentionally Undone

It’s taken me forever to accept this: there will always be something left on the list. That part doesn’t change, no matter how early you start or how efficient you are. What I’ve started experimenting with is deciding where the line is—choosing when the day is complete, instead of waiting for everything to be finished.

Trust me, it cchanges the feeling of your mornings, evenings, and really your life. Instead of carrying that low-level sense of “I should still be doing something,” you give yourself permission to stop. Over time, that starts to feel less like a compromise and more like a choice.

Try this: At the end of the day, choose one thing that can be saved for tomorrow or next week. This isn’t procrastination—it’s prioritization.

6. Stop Making Decisions at Your Lowest Energy Point

By the time late afternoon rolls around, even small decisions can feel heavier than they should. What to make for dinner, whether to work out, how to spend the evening—it all starts to blur together in a way that makes everything feel more draining than it actually is.

I’ve started noticing how much easier my days feel when I make one or two of those decisions earlier, before my energy dips. No full plan, just removing that one moment where everything suddenly feels like too much.

Try this: Decide one thing ahead of time—dinner, your workout, or your evening plan—so you’re not figuring it out when you’re already tired.

7. Add One Side Quest to Your Day

Not everything in your day needs to be efficient to be worthwhile. (Read that back.) I’ve been leaving space for one small, unplanned detour—a side quest, in the loosest sense of the word. Something I didn’t need to do, but wanted to.

We’re not going for drama here. A different route on a walk, stopping for something that caught my eye, lingering a little longer somewhere instead of rushing through. You’ll be shocked: it completely changes how your day feels.

Try this: Leave room for one small, unnecessary decision today—something guided by curiosity instead of efficiency. Follow it without overthinking.

8. Give Your Evening a Plan

Evenings can feel the most chaotic because they’re often the most undefined part of your day. By the time you get there, your energy is low, your patience is thinner, and everything—from dinner to what to do afterward—feels like one more thing to figure out.

What’s helped is giving the evening a loose shape ahead of time. Not a rigid plan, just a general direction so you’re not starting from zero when you’re already tired.

Try this: Earlier in the day, decide what kind of night you’re having—something simple like “easy dinner and a walk” or “catch up and early to bed.”

9. Build Your Day Around Natural Light

This has been one of the simplest shifts with the biggest impact. Instead of treating time outside as something extra, I’ve started building parts of my day around it—moving small, everyday moments into the light whenever I can.

A few minutes in the sun in the morning, a walk before dinner, even taking a call outside… It all adds up! You feel more awake, more present, and more connected to your routine in a way that’s hard to replicate indoors. (You’ll sleep better, too.)

Try this: Take one thing you already do—coffee, a call, a break—and move it into natural light. Let that be the anchor your day builds around.

10. Pay Attention to Your Energy-Givers

This has been a complete game-changer in removing the “should’s” from my day. I’ve started paying closer attention to what actually makes me feel better. More clear, more energized, and more like myself. Some of it is obvious, some of it is surprising. But once you notice it, it becomes easier to come back to. You stop guessing what you need, and start recognizing it in real time.

Try this: At the end of the day, take a minute to notice what gave you energy. Look for one way to repeat it tomorrow.

Change Your Habits, Change Your Summer

The funny thing is, I still don’t feel “caught up” in my life. At least, not in the way I thought I would. There are still emails (there will ALWAYS be emails), still decisions, and still things waiting for me at the end of the day. But I do feel a little more present, a little more energized, and a little more like I’m actually in my life instead of trying to keep up with it.

That’s what these habits have given me. Not a full reset, not a perfect routine—just a series of small shifts that build on each other over time. And that’s the real opportunity this season. You don’t need to change everything before summer gets here. You just need to start paying attention to what makes you feel better and let that lead the way.

The post If You Want to Feel Better by Summer, Start With These 10 Things appeared first on Camille Styles.

Every spring, I feel the same familiar pull toward a reset. The longer days, the open windows, and the sudden urge to reorganize EVERYTHING from my closet to my calendar. It all makes a complete life overhaul seem oddly appealing. But… been there, done that—and I’m not going back. In truth, I’ve learned that the moments when I’m most tempted to change everything are often the moments when a simpler approach works better.

That’s really the beauty of entering my 30s (and leaving the last decade far behind). When we want to create change, it seems like a burn-it-all-to-the-ground approach works best. But in recent years, I’ve learned to look at how small shifts can make the biggest difference in how I feel day to day. The habits that seem almost too simple to matter—drinking water before coffee, stepping outside for a quick walk, putting my phone down a little earlier at night—are often the ones that move the needle the fastest.

Featured image from our interview with Sanne Vloet by Michelle Nash.

The 5 Habits That Help You Feel Better Within a Week

So this year, instead of chasing a dramatic reset, I’m taking that springtime urge as a signal to slow down and return to the basics.

The truth is, your body responds quickly when you give it what it needs. While meaningful change always unfolds over time, a handful of simple habits can noticeably improve your energy, mood, and focus within just a few days.

Each of the habits below supports a system in the body that tends to respond quickly to change—things like blood sugar regulation, circadian rhythm, hydration, digestion, and nervous system balance. When those systems are supported, the feedback can be surprisingly immediate: steadier energy, clearer thinking, deeper sleep.

Think of these as small inputs with fast feedback. Five habits that help you feel better—minus the complete reinvention of your life.

1. Start the Day With Protein

The fastest way to stabilize your energy.

If there’s one habit that can noticeably improve how you feel within a few days, it’s starting your morning with protein. Trust me: as a girl who long and lovingly bought into the Parisian pastry-a-day AM routine, I’ve learned that a quick breakfast (toast, cereal, or coffee alone, included) spikes your blood sugar and leaves you crashing by mid-morning.

Protein, on the other hand, slows digestion and helps stabilize blood sugar levels, which translates to improved energy, better focus, and fewer cravings throughout the day.

Within a few days, the shift can feel surprisingly noticeable: mornings feel steadier, the mid-afternoon slump softens, and you’re less likely to find yourself reaching for a quick snack just to get through the day.

Try This This Week

Aim for ~30 grams of protein at breakfast. It can be as simple as eggs with avocado toast, Greek yogurt with berries and nuts, or a smoothie blended with protein powder and nut butter.

If you want something a little more inspiring, Camille’s protein-forward breakfasts are some of my favorite ways to start the day. The Savory Sweet Potato & Egg Breakfast Bowl and Mediterranean Quinoa Breakfast Bowl are both satisfying and easy to prep ahead, while the Savory Yogurt Breakfast Bowl, Berry Yogurt Parfait, and Breakfast Tacos are quick options for busy mornings.

2. Step Outside Within the First Hour of the Day

Morning light resets your internal clock.

One of the fastest ways to improve your energy, mood, and sleep has nothing to do with supplements or complicated routines—it’s light.

Exposure to natural light early in the day helps regulate your circadian rhythm—the internal clock that controls when you feel alert and when you feel sleepy. Research shows that morning light can help align this rhythm with the 24-hour day, supporting better energy during the day and improved sleep at night.

Within a few days of stepping outside soon after waking, the shift can feel subtle but noticeable:

• steadier morning energy
• clearer focus throughout the day
• easier, more restful sleep at night

Try It This Week

The goal isn’t a long morning walk—just a few minutes of daylight within the first hour of waking. You might drink your coffee outside, open the windows while you get ready, or take a short walk around the block before starting your workday. (Camille swears by it.) Even 5-10 minutes can help cue your body into a healthier rhythm.

It’s a small shift, but it’s one that often makes the entire day feel more grounded.

3. Create a Daily Movement Window

Small pockets of movement make a big difference.

Okay, okay, okay: I love (and swear by) my 45-minute barre3 workout, 5-6x a week. BUT! Not every habit that improves your health has to be so involved. Truthfully, there are some weeks when my workout just doesn’t happen—and in fact, some of the most impactful movement happens in small windows throughout the day.

Every day—whether I work out or not—I love to incorporate a few minutes of intentional movement. It’s a welcome break from my wfh routine, and can help regulate blood sugar, improve circulation, and boost mood.

One of the simplest examples is a short walk after dinner. Light movement after eating can help support digestion and stabilize blood sugar, while also creating a natural transition between the activity of the day and your evening’s slower pace.

Try It This Week

Choose one moment in your day that becomes your movement window.

It might be stretching while your coffee brews, taking a short walk between meetings, or stepping outside for 10 minutes after dinner. The habit works because it’s small enough to repeat. Over time, those small pockets of movement begin to add up.

Think of it less as exercise and more as keeping your body gently in motion throughout the day.

4. Drink Water Before Coffee

A small shift that changes your mornings.

Coffee has become such a natural part of the morning that many of us reach for it before anything else. But after a full night of sleep, the body is naturally dehydrated, and that first glass of water can make a noticeable difference in how the morning unfolds.

Hydration supports circulation, digestion, and cognitive function, all of which help the body transition out of sleep. When caffeine enters the system before the body has had a chance to rehydrate, it can sometimes amplify jitters or lead to a sharper energy spike and crash later in the day.

By simply swapping the order of your morning bevs, you quickly notice:

• clearer thinking
• fewer morning headaches
• more stable energy

Try It This Week

Keep a glass or water bottle by your bedside and drink it shortly after waking—before coffee. It’s a simple shift, but it signals to your body that the day is beginning with care rather than urgency. And once hydration is taken care of, that morning cup of coffee often tastes and feels even better.

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5. Create a 30-Minute Wind-Down Window

Because your evenings shape how tomorrow feels.

If mornings establish the tone for the day, evenings set the foundation for how the next one begins. Many of us move straight from the activity of the day into bed—answering emails, scrolling through our phones, or finishing one! more! episode! before finally turning out the lights. The problem is that constant stimulation keeps the brain in a state of alertness long after the body is ready to rest.

Creating a small buffer between the day and sleep helps the nervous system slow down. When the body has time to shift into a calmer state, sleep tends to come more easily—and the quality of that sleep improves.

Instead of scrolling or watching television, use that final half hour to transition gently into rest. A few simple ideas:

• Dim the lights throughout your home to signal to your body that the day is ending.
• Make a cup of herbal tea—chamomile, lemon balm, or peppermint are all calming options.
• Read a few pages of a book (preferably something relaxing rather than stimulating).
• Take a warm shower or bath to help your body temperature drop afterward—a signal that sleep is approaching.
• Step outside for a few minutes of fresh air and quiet.
• Do gentle stretching or light yoga to release tension from the day.
• Write down tomorrow’s to-do list so your mind doesn’t carry it into bed.
• Spend a few minutes journaling or reflecting on the day.
• Practice a short breathing exercise or meditation to calm the nervous system.

Even one small ritual practiced consistently can signal to your body that it’s safe to relax.

For more ideas, Camille shares the simple practices she swears by in her Sleep Toolkit—a collection of small habits that make it easier to fall asleep and wake up feeling restored.

The Takeaway

When we think about feeling better, it’s easy to assume the answer lies in doing more—adding another routine, another rule, or another habit to track. But often, feeling better begins with something simpler: giving your body the basics it’s been asking for all along.

A nourishing breakfast. A few minutes of sunlight. A short walk. A glass of water before coffee. A quieter transition into sleep. None of these habits are complicated, but practiced consistently, they ladder up to a routine that supports the way your body is designed to function.

And sometimes, that’s all a reset really needs to be.

The post 5 Habits That Will Make You Feel Better Within a Week appeared first on Camille Styles.