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.

MAY 4 — There was a time when the rising sun of Japan was the guiding light for Malaysia’s economic ambitions. The “Look East Policy,” inaugurated by Tun Dr Mahathir Mohamad in the early 1980s, was more than just a diplomatic slogan; it was a national ethos. It painted Japan not just as a trading partner, but as a civilisational model — a testament to what an Asian nation could achieve through discipline, hard work, and a unique brand of corporate capitalism.

Today, however, the landscape tells a different story. The billboards that once championed Sony and Mitsubishi now glow with the branding of Huawei, BYD, and Samsung. China has unquestionably become Malaysia’s dominant economic partner. The question is why this tectonic shift has occurred, and whether the Land of the Rising Sun can ever reclaim its former glory.

To understand Japan’s diminished role, one must first look at the stagnation of its own economy. The “Lost Decades” following the asset bubble burst in the early 1990s transformed Japan from a aggressive global investor into a cautious, risk-averse player. Japanese corporations, once eager to build sprawling manufacturing complexes in places like Shah Alam and Johor, became conservative. Their model, based on lifetime employment and consensus-based decision-making, was ill-suited for the breakneck speed of the digital age and the hyper-competitive landscape of the 21st century world.

While Japan was looking inward, China was aggressively looking outward. The 2010s saw Beijing’s Belt and Road Initiative (BRI) pour billions into Malaysian infrastructure. The pace was dizzying. Where a Japanese feasibility study might take three years, a Chinese state-owned enterprise could break ground in three months. This speed, coupled with a willingness to invest in massive, visible projects like the East Coast Rail Link (ECRL), captured the Malaysian imagination and filled a vacuum that Japanese caution had created.

The author argues that Japan’s influence in Malaysia has waned due to decades of economic stagnation and China’s rapid rise as a dominant regional investor, but that Tokyo can still regain relevance by focusing on high-tech collaboration, innovation partnerships, and a renewed form of cultural diplomacy suited to the demands of the 21st century. — Unsplash pic

The simple truth is that the “special relationship” with Japan was sustained by strong personal rapport at the top. As Dr Mahathir’s direct influence waned and a new generation of Malaysian leaders and consumers came of age, they felt no such nostalgia. They witnessed Japan’s slow-motion retreat from the region and simply looked elsewhere for the economic dynamism they craved.

Regaining its place will not be easy. The world has moved on, and a return to the 1980s is impossible. However, Japan’s decline is not irreversible. To reclaim its relevance, Tokyo must fundamentally change its strategy, moving from a model of general manufacturing to one of high-tech, high-value specialisation.

First, Japan must pivot from competing on volume to leading in niche excellence. While China dominates mass-market EV production, Japan holds the keys to the future of mobility: advanced batteries, lightweight materials, and the complex supply chain for the semiconductors that will power the next generation of smart cars. Instead of trying to sell the most cars, Japanese giants like Toyota and Panasonic should position themselves as the indispensable technological partners for Malaysia’s own automotive ambitions, particularly in the EV sector.

Second, Japan needs to rediscover its innovative edge through genuine collaboration. The old model was Japan teaching, and Malaysia learning. That era is over. The new model must be one of co-creation. Japan is a global leader in robotics, IoT, and green technology. Malaysia, with its industrial base and digital aspirations, is the perfect testbed for these innovations. Instead of just building factories, Japanese firms should establish joint R&D centres with Malaysian universities and startups to solve local problems — from smart agriculture in Sabah to flood mitigation technology in Kuala Lumpur.

Third, and perhaps most importantly, Japan must engage in a new form of cultural diplomacy. The “Look East” policy needs a 2.0 version. This isn’t about asking Malaysians to bow more deeply or work longer hours. It is about showcasing Japan’s soft power in the 21st century. This means leveraging its global dominance in anime, gaming, and design to build bridges with Malaysian youth. It means promoting tourism not just for shopping, but for educational exchanges in tech and the arts. It means making Japan seem fun, accessible, and futuristic again.

The narrative that Japan has permanently lost its place in Malaysia is not yet a foregone conclusion. Its economic footprint may have shrunk, but its reputation for quality, precision, and reliability remains intact. If Japan can leverage these assets with the urgency and adaptability of a challenger, rather than the complacency of an established power, it can carve out a new and vital role. The sun may have faded, but it has not yet set. Whether it rises again depends entirely on whether Japan is willing to look east once more — and see a partner, not just a pupil.  

* Professor Datuk Ahmad Ibrahim is affiliated with the Tan Sri Omar Centre for STI Policy Studies at UCSI University and is an Adjunct Professor at the Ungku Aziz Centre for Development Studies, Universiti Malaya. He can be reached at ahmadibrahim@ucsiuniversity.edu.my 

** This is the personal opinion of the writer or publication and does not necessarily represent the views of Malay Mail.

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.

PD3. posted a photo:

Amberley Museum, Spring Bus Show.
April 26th 2026
© Copyright PD3

Just over a week after Google added AI-powered "beautification" tools to Google Photos, the company is showing off yet another addition. This time it's a wardrobe feature that will let people virtually try on different outfits in Google Photos on Android later this summer.

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