The Afternoon Slump: Why 2-4 PM Feels Like the Worst and How to Survive It

Let’s be honest—afternoons between 2 and 4 PM are the worst.

The excitement of lunch? Gone. Peak coffee hours? Over. (And if you're like me and drink coffee all day, you’ve reached that stage where your mouth feels like it needs a full-on power wash.) The sun? Starting to dip just enough to make you feel like the best parts of the day are behind you.

And let’s not forget: this is when we start clock-watching—counting down the minutes until we can leave the office, tackle the never-ending school pickup line, or hit that wall of traffic that makes us question every decision we’ve ever made.

But then? Something shifts. As the sky darkens, a sense of calm returns. It’s movie time. Family time. Reading time. The glorious moment when the world can officially be told to eff off.

But how do we get from the dreaded afternoon slump to the comforting embrace of evening without losing our sanity? Enter: Emotional Intelligence (EQ).

Why the 2-4 PM Slump Happens (And Why It Feels Like Baby Colic for Adults)

Much like how colicky babies tend to lose their minds at the same time every day, adults experience peak levels of anxiety and energy crashes in the mid-afternoon.

Why? A few reasons:

• Your body’s natural rhythms are in a dip. Cortisol levels are shifting, and your brain is not feeling sharp.

• Lunch is a distant memory. You’re not quite hungry again, but your energy levels are questionable at best.

• Decision fatigue is real. You’ve already made a billion choices today, and your brain is quietly screaming for a break.

• The weight of “what I should have done today” sets in. Did you seize the day? Did you make progress? Or did you just answer emails and scroll for too long on social media?

Luckily, there are ways to navigate the slump without succumbing to existential dread.

How EQ Can Save You from the Afternoon Doom

Emotional intelligence isn’t just about understanding others—it’s about managing your own emotions and energy levels too. Here’s how to use EQ to get through the worst part of the day:

1. Recognize the Slump Before It Hits

   If you know 2-4 PM is your enemy, prepare for it. The key to mastering EQ is self-awareness—anticipating that this is the part of the day when your brain will betray you and planning accordingly.

2. Move (Even If You Don’t Want To)

   Your brain needs a signal to snap out of its funk. Try:

   • A 5-minute walk (even if it’s just around your office or house)

   • Stretching or desk yoga

   • Blasting your favorite song and having a mini dance break

3. Switch to a Task That Feels “Lighter”

   If heavy thinking tasks feel impossible, lean into something easier:

   • Clean out your inbox

   • Organize your desk

   • Plan tomorrow’s to-do list (so you can avoid the “Did I even do anything today?” guilt spiral.

4. Hydrate and Snack Smart

   You don’t necessarily need another coffee (blasphemy, I know). Instead, try:

   • Water (I promise, you need it.)

   • A high-protein snack (keeps energy stable)

   • Tea (a gentler caffeine boost with less of the coffee-mouth effect)

5. Reframe the Time Block

   Instead of dreading 2-4 PM, assign it a purpose.

   • Maybe it’s your designated “reset” period—a time for admin work, light reading, or even a short meditation.

   • Maybe it’s your brainstorming window—low-energy doesn’t mean you can’t get creative!

   • Maybe you give yourself permission to slow down, knowing that your energy will pick back up again later.

6. Embrace the Fact That It’ll Pass

   Just like baby colic, the afternoon slump always ends. You know relief is coming—whether in the form of a second wind, a change in scenery, or the sweet, sweet promise of nighttime peace.

   
   

The Bottom Line: You Are Not Alone

If you’re someone who struggles with afternoons, you’re not broken—you’re human. Instead of fighting it, work with it. Use emotional intelligence to recognize, accept, and navigate the slump.

And if all else fails? Just remember: the best part of the day is still ahead.

Want more tips on emotional intelligence and self-management? Check out the latest MoveMaker Book Club selections and exercises designed to help you master your daily rhythms. Let’s get through the yuck hours—together.EQ, harness your IQ, and appreciate all the different ways intelligence shines.