2 weeks ago, I shared a picture of my reality at 7:30 PM. Me, slumped over a laptop.
That post resonated because we all know that wall. The feeling that the day isn't over, but you are.
My first instinct was to "fix" my dinner by eating cleaner and be stricter.
Trying to summon willpower when you are exhausted is a losing battle. I realized the crash doesn't only happen because of what I ate for dinner. The crash happened because of how I fueled the whole day. It is the result of spending the entire day digging a deeper hole.
I couldn't control the evening once the damage was already done. But I could control the inputs earlier in the day.
The Start
I stopped worrying about the evening crash and focused on the day.
I don't have time for a two-hour meditation or a "5 AM Club" routine. I just needed a way to set the baseline. To make sure I start with a "1-0" lead.
Based on some reading about body clocks and energy management, here is the simple list I’ve been testing:
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Delay the Screen. I try to keep the phone away, though that doesn't always work yet. But when I succeed, it makes a difference. Don't let someone else's agenda (email/socials) dictate your mood before you've even brushed your teeth.
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Hydrate First. Drink water. Fix that before coffee.
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Go Outside & Move. I get out immediately. Even in the dark Dutch mornings (in autumn when the sun isn't up until 8:30), the fresh air does the work. This is where the "Whatever Workout" lives. Whether it's a run or just a long walk with the dog, it doesn't matter. Just start. By the time I'm back, I'm awake.
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Fuel. I make a conscious choice about breakfast. If I eat, it’s usually protein with some carbs. Simple, steady fuel.
All-Day Long
Winning the morning is great. But then the rest of the day happens. This is where the real battle is fought.
I used to treat lunch like a reward for suffering through meetings. A big sandwich. Something heavy. And then I wondered why I needed a nap at 2:00 PM.
Now I try to view food as fuel.
If I put garbage in the tank at noon, I will need a lot of coffee to mask that in the afternoon. At the end, the engine will sputters at 7:30 PM anyway. It is simple mechanics. So I started playing a game with myself.
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Lunch is for energy, not a coma. I aim for leftovers or something with protein. If I eat a massive plate of pasta, I am useless by the afternoon. I save the heavy comfort food for the weekend.
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The Snack Trap. Around 3:00 PM, my brain wants sugar. It screams for a cookie, especially when I'm on the road. That isn't hunger. That is boredom or stress. I try to grab a handful of nuts or a piece of fruit instead. It is boring, I know. But it keeps the lights on.
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Hydration is the cheat code. Half the time I think I am hungry, I am actually just thirsty. I drink water or tea. The hunger usually goes away.
I still stare at the chocolate in the cupboard. But I remind myself: "If I eat this now, I will pay the price later, and that is not worth it."
The Result?
I’m not perfect. I missed the "No Screen" rule twice this week. I don't know why, life just happens. But that is the whole point. We aim for consistency, not perfection.
But on the days I managed to tick these boxes and keep my lunch clean? The 7:30 PM wall didn't appear.
I was still tired, yes. But I wasn't broken. I had the energy to actually talk to my wife and finish my day on my terms.
It turns out, the best way to fix the evening is to simply take care of the day.