The clock ticks over to 3pm. You have been staring at your screen for the last hour, and only a few words have come out of your mouth apart from, “I need a coffee”. You still have deadlines to meet though, and your saying let’s go but your heart is saying no. What do you do when you’re on the verge of falling asleep, but your task list is still piled up?

Here are 4 tips to stay alert at work, from the moment you get in, to the moment you leave.

Tip 1: Sit up straighter

Ok so this might seem a bit left field, but hear me out.

Posture is one of the most important ways that you can stay alert at work. It’s the reason why we all sit in ergonomic chairs with back support. Being able to sit up straight allows for easier breathing (which is also another tip to staying alert). If your body is able to take in more oxygen, you’ll find yourself less tired over the course of the day. Standing desks and mindfulness apps can definitely help this.

Tip 2: Eat small meals

It takes a surprising amount of energy to digest food, with roughly 10% of the energy you consume going into digestion. After eating a big meal, your body will often redirect energy into digesting that food. Because of this, you’ll often find yourself really sleepy after a big lunch, and unable to concentrate on work after that. To combat this feeling, it’s important to spread out your meals throughout the day. This may also help combat that mid afternoon cappuccino, which will probably only provide a small solace from that late afternoon crash.

Tip 3: Go and take a step outside and see what’s shaking in the real world

Aside from being a great song lyric, if you want to stay alert at work it’s a great idea to actually take a moment to yourself and get some fresh air. If you can’t do that, open a window. Part of the reason people take smoke breaks is not just to enjoy the cigarette, but the personal time to yourself in the outdoors (This author by no means condones this). You may want to listen to a song, or read a page in a book, but it’s important to recognise within the organisation you’re working in that you need to take 5. Aside from this, it’s always nice to sit in the sun, or see the rain. There have also been many studies produced showing that taking a break can increase productivity.

Tip 4: Wrap up your day with a ritual

So you get to the end of day, and you’re almost ready to go home. Let’s say it’s about 4pm and you’re almost ready to call it a day. There is a surprising amount of work you could get done in that last hour if you put your mind to it, but you’re ready to call it a day. After a big day at work, that last hour can be tough. At this point, it can be good to wind down with an end of day ritual. It can be anything from an end of day report, to a brief chat to a colleague. The idea behind this is that the decision fatigue you feel throughout the day can be halted, because you know that when 4pm rolls around you will know what to do next.

By sitting up straighter, eating smaller and more frequent meals, stepping outside and using an end of day ritual, you can be assured of leaving the office with your mind intact.

Holly Ash - Talent Lead, Sales and Marketing

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Holly Ash works for a leading Digital recruitment firm S2M with offices in Sydney, Melbourne and Singapore .

If you are a Digital Marketer interested in a confidential chat, then get in touch on holly.ash(at) s2m.com.au