Sometimes, it's hard to focus on work. You might have had inadequate sleep the night before, or you may just not be feeling it that day. When you feel like you can't continue, you need to take a break to get your energy up.

Many people rely on coffee for a dose of caffeine, but it can promote restlessness and anxiety, which could hurt your chances of concentrating on your work. Instead of reaching for a cup of coffee during the mid-day slump, try out one of these techniques to keep your energy up.

1. Eat the Right Foods

Food is your main source of energy. If your diet is poor, the way your body feels will reflect that. Instead of going out for lunch daily or ordering takeout, either make lunch at home during the day or prepare and pack it the night before. While it might not be as exciting as restaurant food, you'll know every ingredient in it because you made it – and you'll save money, too.

Choosing the right kind of food for your lunch can also affect your performance throughout the day. If you eat a lunch heavy in carbs, you're more likely to feel fatigued throughout the day due to the high fiber content. Choose something with fruits and vegetables included to give you a small energy boost naturally throughout the day.

2. Go for a Walk

If you can step away from your job, going for a walk at lunchtime can help you get your mind back into focus. Walking outside will give you some fresh air and refresh your mind.

Once you have a break away from your workspace, you might be able to take inspiration from the outdoors and feel more ready to focus on your tasks. The best breaks are those taken away from screens so that you can protect your eyes and give your brain a bit to wind down.

3. Drink Lemon Water

Lemons, along with other citrus fruits, are some of the greatest things you can add to regular water to spice it up. Lemon water in the morning can give you the boost you need to get through the afternoon without the painful crash that coffee brings.

Aside from giving you more energy, it can also aid digestion and help you lose weight over time. It's an excellent flavor enhancer with several boons and you only need half a lemon to reap the benefits.

4. Set a Timer

Procrastination is a common symptom of feeling tired. You might think to yourself, “I don’t have enough energy to finish this project now. I’ll try again tomorrow.” That mindset will only hold you back, especially if you are your own boss, with no one above you to enforce deadlines. 

If you have a project you really need to complete, set a timer to motivate you. If you know you have a week to finish something, it can be hard to push yourself to start it. Try putting two hours on the clock and force yourself to complete at least part of the project in that time. 

You might even feel a rush of excitement as you try to beat the clock. The energy you get from knocking something off your to-do list will keep you inspired for the rest of the day. 

5. Stay Hydrated

You don't always need to drink lemon water to keep yourself energized. Some people may not recognize their thirst cues. Sometimes, you're just thirsty and you need to stay hydrated throughout the day, especially if it's hot outside. If you don't get enough fluids in your system, you might find yourself tired and lacking energy.

Drinking more caffeine can leave you less hydrated, which might spiral into feeling tired even though you consumed caffeine. When you want a beverage to keep you awake, try water.

Keep Your Energy Up All Day

Staying awake during work might be difficult, particularly if you haven't optimized your sleep schedule or know when you work best. Instead of turning to caffeine to boost your mood and energy level, work with these easier solutions that won't have a negative effect on you once the caffeine wears off. You should see an improvement in your energy level when you work throughout the day without any crashing or bad moods.