There are a 101 ways to wellness, but if we were to TL;DR the takeaways of trends past and present, we’d stick with these four mainstays: hydration (that’s a given), walking (hot girl walks for keeps), stretching (so underrated), and fiber (enough with the protein!). But unlike the “Day in My Life” videos that may make you feel behind if you haven’t been a Pilates-high-protein-breakfast-manifesting-your-best-self girl by 9 a.m., we’re leaning into the slower feels of the season and giving ourselves a more lenient deadline—what we’ve dubbed the 4×4 by 4 p.m. energy routine. Four simple habits, four times a day, done before 4 p.m. that will help reduce fatigue and boost mood, focus, and energy. Let’s get into it.
What Is the 4×4 by 4 p.m. Energy Routine?
4 cups of hydration
I’m definitely guilty of not drinking enough water, which probably explains the low energy, brain fog, and headaches I’ve been having on repeat. Rather than setting myself up for failure by trying to guzzle down, say, half my goal by noon, I’m aiming for at least four cups (or about eight ounces) of water by 4 p.m. But you don’t have to be attached to just water—rotate in other hydrating beverages like decaf herbal tea, coconut water, or bone broth. By giving yourself a less overwhelming target and more options, you’ll more likely prevent the dehydration fatigue, while improving your concentration at work or in the gym. Start with a tall glass of water upon waking, and stay hydrated throughout the day by adding electrolytes or, for an inflation-friendlier alternative, a pinch of sea salt to your drink of choice.
4,000 steps
It’s official: 10,000 is not the be-all and end-all number of steps to hit every day (see: Japanese walking method). Instead, we’re saying accumulate 4,000 steps by mid-afternoon. And if you are working on hitting that 10k steps goal, breaking down step goals throughout the day (such as 4,000 steps by 4 p.m.) ensures you’ll more successfully hit all your steps by the end of the day. However you choose to break up those 4,000 steps—a morning high-intensity, low-impact walk in your neighborhood, standing-desk-walking-pad breaks in between meetings, a lunchtime weighted stroll—you help offset the effects of sitting all day by increasing circulation, stabilizing blood sugar levels, elevating energy levels, reducing stress, and supporting cognition.
4 stretches
Muscle tissue starts to diminish as we age, and the body has to work harder to maintain the base level of fitness. Stretching keeps muscles flexible, which we need to maintain a healthy range of motion in the joints. Without it, the muscles shorten and become tight, putting yourself more at risk of joint pain, strains, and muscle damage doing everyday activities. Our fix? Do a minimum of four different stretches by 4 p.m. There are the trusted standbys, like downward dog and figure-four, but get this: If you walk and strength train regularly, you’re actually lengthening different muscles (AKA stretching) without realizing it. Focus on areas of your body where you tend to hold the most tension (for me, it’s the neck and shoulders), and you’ll calm the stress response, strengthen your posture, and create sustained mental and physical energy.
4 servings of produce
Protein gets all the acclaim, but here’s the truth: While not everyone needs more protein, nearly all of us are deficient in fiber. So to remedy that, we’re shooting for at least four cups of fruits and vegetables by 4 p.m. to front-load fiber, antioxidants, and hydration (hello, cucumbers, celery, watermelon, and strawberries), as well as balance glucose levels (which helps retain consistent energy), support gut health, and enhance immunity. Make avocado toast, toss some spinach into your smoothie, add a side of berries to your egg scramble, snack on an apple, or load up your lunch with roasted veggies—just a few simple, mindful swaps that go a long way in nourishing your body.
Why It Works
There’s actually psychology behind why front-loading your habits earlier in the day helps set you up for success. Getting things done earlier in the day creates positive momentum, setting off a chain reaction of more confidence and motivation for the next healthy habit. Every box ticked gives you a dose of dopamine, the feel-good brain chemical that boosts mood and primes your brain to crave more of that feeling, helping reinforce the practice over time. Even better, when you’ve got a series of wellness jumpstarts under your belt, it keeps a constant supply of dopamine. We all know too well that when the afternoon slump comes into play, the excuses start and it becomes harder to stick to good-for-you rituals like exercising or eating well. Putting self-care first builds a buffer against life’s unpredictability and the day getting away from you.
But why exactly does hydration, movement, and nutrition timing matter most at the start of the day? The short answer: circadian rhythm. The body’s 24-hour internal clock doesn’t only affect your sleep; it also regulates your energy, hormone production, digestion, metabolism, which are most efficient when aligned with daylight hours. Because circadian rhythm is in sync with light exposure, the body expects activity and nourishment during the day and rest and repair at night. So following the 4×4 by 4 p.m. energy routine will help prevent afternoon slumps (even better than a second cup of coffee!) and you’ll also improve focus and mood.
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Margaux Martinez | Dupe, Shakira Soria | Dupe, Cora Pursley | Dupe, Corelens | Canva, Caroline Taborda | Dupe, Desislava Slavova | Dupe
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Source: Cosmo Politian
