Being at work for 9-5pm can be exhausting! Then consider that you’re sitting for a large portion of the day and you may have even rushed your way through breakfast, if you even ate it at all, and now you’ve got a recipe for the common 3pm slump!

The truth of the matter is that you don’t have to experience that late afternoon dip in energy if you follow a few simple rules that I’ve used when working on Wall Street. Keep in mind they’re simple but they’re also going to require you to me mindful during the day of what time it is and what you choose to eat and drink.

With that said, enjoy my top 5 workplace secrets:

Sit down and eat a protein rich breakfast. This is not the time of day to skip a meal or hurry and eat something on the go. Nothing predicts the kind of energy you’re going to have in the afternoon more than your breakfast routine! A breakfast eaten calmly that is packed with protein and healthy fats sets you up for a productive, energized day. Smart breakfast options are organic eggs, avocado, sliced tomato and a handful of nuts or organic bacon, eggs and side of spinach. You can also go for a clean vegan protein shake with frozen blueberries, almond butter and a handful of baby greens.

Drink more water. Most people are chronically dehydrated and they don’t even realize it. Drinking caffeinated liquids such as coffee, black tea or even soft drinks actually dehydrates the body. A dehydrated body is a tired body. By starting the morning with a 20 ounce glass of water you will rev your metabolism and get your body ready for a busy day at the office. A good rule of thumb is to drink ½ your bodyweight in ounces every day if not more on hot days (200 lb person needs 100 ounces of water).

Take a mid-morning break. Most people don’t think about taking breaks from what they’re doing once they get to work. The stress of a super jam packed day without giving the body a physical break will cause cravings for energy in the form of sugar and caffeine. Sugar and caffeine will give you an initial energy boost followed by a mid-afternoon slump. By giving the body a break and going for a brief walk you can get circulation moving and have an energized afternoon.

Skip the office donuts and grab an organic apple instead! When you are tired or stressed, your body will crave energy. The problem with grabbing the donut is that they will cause a spike in blood sugar (that high you feel right after eating something sweet) followed by a mid-afternoon crash. By eating an apple, you get just the right amount of natural sugar to give you an energy boost and it’s packed with vitamins and minerals to support the body’s natural energy!

Avoid the office gossip. What people don’t realize is that negativity in the workplace can zap your energy and cause a huge energy slump! By hanging around uplifting colleagues and speaking only highly of those you work with, or keeping quiet if there is nothing nice to say about someone, will absolutely impact how you feel as the day starts to wind down. Don’t take my word for it, try it for yourself and see. Uplifting words produce uplifting energy!