Chloe Harrouche, CEO of The Lanby, shares tip for executive leaders to hack their health. Between back-to-back meetings, juggling personal responsibilities, and managing a full plate at work, many leaders find themselves hitting a wall mid-afternoon. But that energy dip doesn’t have to derail your day. Often, it’s caused by a mix of factors—natural circadian rhythm shifts, blood sugar dips, restless nights, and mental overdrive without enough downtime.
The good news? With the right strategies, you can keep your energy steady and finish your day as strong as you started. Here are the top science-backed tips to power through the afternoon with ease and focus:
Opt for meals with high fiber, quality protein, and healthy fats to stabilize glucose levels. A great lunch example is grilled chicken, roasted veggies & half of an avocado. You can learn how to build a metabolic power bowl here. Avoid simple carbs and sugar-heavy lunches that cause spikes and crashes. And, never eat carbs naked! Even healthier carbohydrates like fruit, digest slower when paired with protein and healthy fat. For example, when snacking on an apple, add a handful of almonds or a greek yogurt as well.
Mild dehydration can lead to fatigue and poor focus. Aim for steady water intake through the day and consider adding electrolytes if you’ve had too much caffeine or are sweating more than usual. We love LMNT or Needed electrolyte packs. Invest in a 32 or 40oz water bottle: Not only does this make it easier to stay hydrated on the go, but it also builds in accountability. It’s easy to lose track of small glasses throughout the day—but with a larger bottle, you only need to refill it 2–3 times to meet your hydration goals.
A natural dip in alertness often occurs between 1–3 PM as part of your circadian rhythm. Use this time for lower-effort tasks or creative thinking, rather than high-focus work. Mornings are typically ideal for tackling demanding tasks, as mental clarity and alertness are at their peak.
Light movement, such as a walk (ideally outside around the block) or stretching, helps increase blood flow and alertness without overstimulation. Check out these 5 minute desk stretches.
Then you might be ready to consider meditation or overall environmental adjustments. Chloe's tips include taking a few minutes of deep breathing can reset your nervous system and improve focus and energy. InsightTimer and Open offer great short-format breathwork and meditation sessions—perfect for quick mental resets during a busy day. And, seek out natural light exposure, cool ambient temperatures, and fresh air can help keep energy levels stable. If you work from home, try to set up your desk near a window.
