The Morning Routine That Beats The 3pm Slump

Updated: Aug 16

If there is anything in this world that helps us feel super organised, it’s a well thought out morning routine! We are constantly being told what to eat or what not to eat, how many hours of sleep to get, how much water to drink and the importance of having a routine. So for this post, we have compiled the most important information together for not only an ideal morning routine, but THE ideal morning routine to avoid the 3pm slump!

Night before

Organisation the night before a big day or just an average day at work can make all the difference in the morning. Every day, we have a limited amount of willpower and decision-making ability, so if we wake up early and have to make too many decisions such as what outfit to wear, what to take for lunch or what route to take to work, our brains can actually be drained for the remainder of the day.

Wake up

According to, your body actually knows how much sleep you should be getting and when. If you’re an early-riser, perfect but if you’re the kind of person who can’t fall asleep before 12am, make sure you get those 8 hours of sleep.

However, sleep expert, Dr. Sujay Kansagra says waking up early can give you a sense of accomplishment and waking up early after a good night’s sleep can help you function at your optimum energy level. Sugar cravings (AKA 3pm cravings) are also a massive indication of tiredness.

Drink water

We cannot stress this enough! After 8 hours of no water, your body will be screaming for hydration! At least 500ml as soon as you wake up can boost your metabolism and flush out toxins to start your day.


You have been told time and time again, but 30 minutes of exercise will seriously throw that up and coming possibility of a 3pm slump out the window. The release of endorphins, giving you a natural high, will keep you going for longer.


Contrary to popular belief, having a big and carb filled breakfast is not necessarily the best way to start the day! What this does is cause a spike and drop in insulin mid-afternoon. A drop in insulin relates to a drop in energy levels which translates into your body asking for fuel. This can lead you straight to a sugar or caffeine hit as an easy way for your body get get instant (although short-term) energy hit. You can read more about breakfast on our Wellineux blog post here.


If you’re a serial coffee drinker, try meditating instead. Meditation can activate your parasympathetic nervous system, which basically triggers relaxation whilst giving you an endorphin boost.

However, if you seriously can’t go without your coffee, now would be the time to have it, at least an hour after you wake up and after drinking lots of water.

Small wins

Everyone’s morning routine is different, depending on their body clock, time they have to be at work and strictness implementing a routine, but no matter what your routine is, always try and make incremental progress. These are known as mini goals you are constantly achieving. What is something you’re working on that you could fit in the morning for you before going to work? Would it be going for a walk with your dog, or listening to 15mins of your ‘Learn to Speak French’ app? Feeling more productive in the morning will give you that momentum to be productive throughout the day.

For the non-early risers

That’s where we come in! If implementing a routine seriously isn’t your thing, we’re here whether your 3pm slump is a minor or major part of your day. We can provide you with healthy treats to look forward to, and that your body will thank you for! So reach out and try one of our treat boxes to see how you can make a little change to looking forward to 3pm!

So what one or two areas you can implement into your weekly routine this week? Make a note each day on how you feel once you get into work; how you feel at 3pm and at the end of the day. We are always working on our morning routine to set us up for the day. Some weeks things slip but what's important is that you have the tool kit to get back on track, feel energised, fulfilled and that you're living your best life!