Most people lose 2-3 hours daily to the afternoon slump. 

But it doesn't have to be that way. 

SUPERHUMAN SCORING

In every edition of System Sunday, I assess the featured system across three superhuman dimensions: impact, setup, and maintenance.

Unlike your typical review, I focus on factors that influence personal growth. Get to know the evaluation system.

Impact (10.0/10)

Imagine reclaiming 14+ hours weekly of high energy. 

You could:

• Boost productivity 
• Deepen relationships 
• Get in the best shape of your life 

6 tips to beat the slump…

Setup (7.0/10)

1) Follow Japan's 80% Rule 

“Eat until you're only 80% full.” 

Overeating makes the body divert blood & energy to digestion (causing drowsiness). 

Nobody has time for a food coma. So, at lunch:

• Prioritize nutritious foods 
• Eat slowly to calibrate fullness 
• Stop eating at 80%

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2) Stay Hydrated 

Your brain is 73% water. Dehydration impairs decision-making and causes low energy. So give your brain the water it deserves: 

• Drink 0.5-1 fl oz per lb of bodyweight 
• Carry a water flask everywhere you go 

Hydrate, think clearly, keep that energy.

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3) Use a Standing Desk 

Our ancestors used to hunt mammoths. 

Now we sit at desks for 8 hours every day. Then we watch TV for another 3 hours (on average). Humans aren't built for this.

Simply, we're wired to be alert when standing. 

87% of those who use a standing desk report increased energy. I use Fully Jarvis, but there are less expensive options (including desktop conversions). 

Get a standing desk, take walking meetings, move your body daily.

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4) Optimize Your Work Environment

Activate your 5 senses:

• 👂 Score your afternoon with music (I like Hans Zimmer)
• 👁️ Hide bad triggers (phone)
• 👃 Use an aromatherapy diffuser (peppermint & lemon promote focus)
• 👋 Set a cool room temp for alertness (69-72°) 
• 👅 Hydrate; stock healthy snacks

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5) Set a Pomodoro Timer 

Recenter your focus after lunch with a Pomodoro timer. 

I like Focus To-Do, a Chrome extension. Set a timer in the app for 25 mins on, 5 mins off. 

25 mins of pure focus is science-backed. It's cognitively challenging but feels attainable.

Take a deep dive into Pomodoro Technique in this past newsletter.

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6) Power Nap (if you WFH) 

Einstein. Thatcher. da Vinci. 

All famous nappers. 

Take a midday power nap. You'll get two days of energy in one.

Effective napping is two-fold:

• Length: Naps >30 mins might put you in REM, inducing sleep inertia (grogginess) 
• Time of day: Napping past 3 pm often hurts evening sleep (prioritize 7+ hours nightly). Find your sweet spot of length and time.

Maintenance (6.5/10)

“But Ben, what if I want a lazy afternoon?”

Go for it, my friend!

These are tips for your high-voltage days. The days when you want (or need) to avoid the afternoon slump.

BRINGING IT HOME

TL;DR Beat the Afternoon Slump:

• Follow the 80% Eating Rule 
• Stay hydrated 
• Use a standing desk 
• Activate your 5 senses 
• Set a Pomodoro timer 
• Take a 20-min power nap (if you WFH)

Protect that energy.

All systems go,

Ben

All systems go,

P.S. Special announcement:

By popular demand, I've built a digital course for online creators. Access growth systems for LinkedIn, Twitter, IG, and Newsletter. Plus, learn the top creator monetization strategies.

• Presale is happening now (40% off)
• Course launches February 20th (full price)

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Resources

• Newsletter Archive: Read past issues of System Sunday
• Creator Method: Grow & monetize your audience
• [Quick Win] Phone Charger Challenge: Save 60 hours every year with this simple morning hack