10/09/2014 05:55 pm ET Updated Dec 09, 2014

3 Simple Ways to Overcome the 3 O'Clock Slump

Do you ever wonder how some people seem to be so full of energy? And it all seems almost unreal? How can they do it?

Do you instead feel like you are running around in circles? Do you feel wired and tired unable to wind down even though you want to?

The thing is that there is more to having boundless energy than just drinking an energy drink. It's a lifestyle. It's about eating the right foods and having the right habits. It's something once done right comes to you second nature.

I know what it's like. I would start my day feeling groggy. I'd get a cup of joe thinking it would be the perfect thing to keep me awake and alert. I wanted to focus and have energy to work effectively. But it still wasn't enough; I didn't feel energized, only worse. I had bad brain fog.

Then 3 o'clock would roll around and I would get into a slump. I would be dragging my feet unable to feel energetic. Little did I know it would be one of the ill-fated elements of a stressed out life that slowly led me to collapsing one day.

The good news is its possible to go from feeling drained and lethargic - whether you are feeling wired and tired at the same time or just plain drained - to having the energy to go the extra mile.

To help you with this I want to share three tips on overcoming the 3 o'clock slump. Instead of reaching out for a caffenaited beverage like that cup of joe do these things instead:

1. Have a healthy snack. This is one of my favorites: 1 handful of raw almonds (roughly 14 almonds) and 1 handful of goji berries. Both are packed with great minerals, nutrients and protein that can help give you a boost of energy. Almonds contain magnesium, which is key to creating energy in your body.

2. Avoid simple carbohydrates such as refined flour and sugar. Even many protein or energy bars and drinks still contain sugar. Look out for ingredients like evaporated cane juice and high fructose corn syrup. A stressed and energy depleted body and mind typically need more nutrients and vitamins on average and nutrient dense whole foods to fight off stress and to have more energy.

3. Take a break. A stressed mind that has racing thoughts and is multitasking needs to slow down to be more focused and engaged - not to mention more energetic. Studies show that stress actually shrinks the brain. The brain needs breaks to function properly. It is important to take a small 2-3 minute break every hour or at the very minimum every 3 hours. The best thing to do is to get up from your desk if you can. It can involve stretching or a short walk to the water cooler or around the building.

If you would like a deeper dive into the tips mentioned above join my special teleclass "The Energy Fix: How to Overcome the 3 O'Clock Slump". To sign up click here.