Time to refresh, dear readers. In this issue:

• Making the most of afternoon hours

• How to dump the slump

• Time as a luxury

• Designing your best life: living in the moment

• Moving words

Staying engaged during the afternoon

Ever notice how your energy in the afternoon just...evaporates? You're not imagining it, and it's not because you're getting older. And it even has a name: the afternoon slump, This energy shortage happens to everyone – we were just too busy when we were younger to pay much attention to it.

You can blame your built-in clock (circadian rhythm) for those dips between 1 and 4 p.m. Think of it as your body's way of saying, "Nap time!" 

But here's the thing: while the slump is natural, we often make it worse without realizing it. Heavy lunches, not drinking enough water, getting too little sleep, or even sitting in the same spot all contribute to this drop in energy and motivation.

How to dump the slump

Part of the secret to get more from your afternoons is finding something you look forward to, even if it’s only once a week. Here are some ways to turn those lost hours into enjoyable moments:

Get moving: A 10-minute walk around the block can wake up your brain and body, especially when the weather's nice. Related newsletter: It’s okay to NOT be okay with working out

Reach for protein: A handful of nuts, some cheese, or a hard-boiled egg will give you steady energy. Skip the sweets – sugar can make you crash harder. Check out our recent Is Protein Overplayed? newsletter for more insight.

Drink your water: We literally wilt when we’re dehydrated. Keep water nearby and sip it throughout the day. Or consider investing in a smart water bottle that reminds you when it’s time to take a swig. Or download WaterMinder on your smart phone for gentle nudges.

Rethink lunch: Lighter meals with lean protein and veggies won't weigh you down the way a big pasta dish will. Try this Mediterranean white bean soup – it’s delicious, healthy, and freezes well.

Sleep well: Getting a good night’s rest is magical, restorative, and essential to good physical and cognitive health. Related newsletter: We all do it. Now, learn to do it better.

Time as a luxury

Here are some ideas for spending time during the afternoon slump that work with your body instead of fighting it.

Active and easy

• Take a short walk around the neighborhood or a nearby park

• Try some light stretching or gentle yoga

• Tend to your garden or water plants

• Organize a junk drawer or tidy one small area 

• Start small with micro workouts, the effortless way to stay fit

Engaging 

• Call a friend or family member

• Work on a puzzle or crossword; have you tried Wordle yet?

• Listen to an audiobook or podcast while doing something with your hands

• Sort through old photos

• Go through your photos or start a journal

• Prep your ingredients for an easy, healthy dinner

Restorative

• Take a short, 20-minute power nap (set an alarm)

• Sit outside with a cup of green tea and absorb nature

• Do some breathing exercises or meditation

• Read something light and enjoyable 

• Listen to music (try dancing to it!)

Educational

• Learn a new language or brush up on one you know on Duolingo’s free app

• Try microlearning – in only minutes each day, you can study a new topic or learn new skills. See other resources

Social

• Meet a friend for coffee or a walk

• Volunteer for a couple of hours; it’s good for your health and longevity

• Attend an afternoon class or group activity in person or online

Designing your best life: Living in the moment

Meditation creates those rare moments that are soothingly simple and genuinely life-changing. You don't need any special equipment – just a quiet room and a little free time. 

The basics are easy to pick up: just focus on the path of your breath. Take notice when your mind wanders, and gently bring your attention back. Scan your body to see where there’s stress and focus on relaxing it. There are many resources online to guide you through this extraordinary experience.

What makes meditation so appealing is that the benefits are real and backed by science. Regular meditation can lower stress and blood pressure, improve focus, help you sleep better, and even boost your immune system. Beyond that, there's something deeply peaceful about carving out a few minutes to just be present with yourself, let the mental chatter settle like snow on a mountain top. It's a small practice that can bring a surprising amount of calm and clarity to your everyday life.

For guided meditation, music, stories, and sound effects, try this free site from Insight Timer. We highly recommend Calm and Aura, both subscription-based.

Happy Year of the Horse!

Tuesday, February 17th, starts the lunar new year, and the Year of the Horse (⾺) on the Chinese zodiac’s 12-year cycle. Is it your year? Check below to see if you were born between:

Jan. 30, 1930 - Feb. 16, 1931: Metal Horse

Feb. 15, 1942 - Feb. 4, 1943: Water Horse

Feb. 3, 1954 - Jan. 23, 1955: Wood Horse

Jan. 21, 1966 - Feb. 8, 1967: Fire Horse

Feb. 7, 1978 - Jan. 27, 1979: Earth Horse

In case you’re a gambler, your lucky numbers are 1, 4, 5, 7, 9; but avoid 2, 3, 6.

Learn more at the Wikipedia link. And happy new year!

https://en.wikipedia.org/wiki/Horse_(zodiac)

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}