Feeling drained by lunchtime? You’re not alone. Here’s how a simple 15-minute strategy can help you boost productivity, regain focus, energy, and control of your day.

The Midday Slump is Real—But It Doesn’t Have to Win

You know the feeling. It’s 1:00 PM, and instead of powering through your to-do list, you’re staring at your screen with a mind as blank as a whiteboard. For me, my slump is about 1:30pm like clock work. Or maybe you’re in a meeting, nodding along while struggling to focus on what’s being said. Your morning energy feels like a distant memory, and the rest of the day feels impossibly long.

If you’re a Black woman executive, you’re likely no stranger to pushing yourself harder than others around you. I know I’ve been there—fighting to stay sharp, stay visible, and overdeliver when everyone else seems to coast. But here’s the thing: exhaustion is not a badge of honor, and it certainly isn’t the recipe to boost productivity.

A midday reset can be your secret productivity weapon, giving you a chance to step away, recharge, and come back sharper and more focused. And the best part? It only takes 15 minutes.

Let’s talk about how it works and how you can make it part of your daily routine to boost productivity without burning out.

Why Black Executive Women Need This Reset to Boost Productivity

First, let’s get honest about why this matters. Being a Black woman in a leadership role comes with a unique set of challenges:

• Navigating Microaggressions: It’s draining to stay composed while fielding subtle (and sometimes not-so-subtle) comments or being overlooked.
• Proving Yourself Twice as Hard: You’re constantly juggling performance expectations while carrying the weight of being one of the few women—sometimes the only Black woman—in the room.
• Fighting Workplace Isolation: Even when you’re successful, it can feel lonely at the top when there’s no one who fully understands your experience.

When you combine those pressures with the typical stresses of leadership, burnout can creep up fast. It’s not just about getting through the day—it’s about reclaiming control of your energy, peace, and ability to boost productivity in meaningful ways.

The Science Behind the 15-Minute Reset and Productivity

Before I get into the “how,” let’s talk about the “why.” Your brain operates in natural energy cycles called ultradian rhythms. Every 90 to 120 minutes, your brain needs a break to stay sharp and boost productivity effectively.

When you ignore those natural signals—when you keep pushing yourself instead of stepping back—your productivity dips. You start making mistakes, your focus disappears, and small tasks suddenly feel impossible. And like most women, we wonder “what’s wrong with me?”

Something as simple as a 15-minute reset is like pressing the refresh button on your brain. It gives you just enough time to step away, calm your mind, and recharge your energy. And trust me, those 15 minutes pay for themselves in improved focus, better decision-making, and the ability to boost productivity for the rest of the day.

How to Create Your 15-Minute Midday Reset Routine to Boost Productivity

Here’s the good news: You don’t need any fancy tools or complicated rituals to make this work. I’ll share a few strategies below—you can try one or mix and match to find what works for you.

1. Mindful Breathing and Visualization

When I first started implementing midday resets, I didn’t realize how much tension I was holding until I sat down to breathe.

How to do it:

• Find a quiet space (it could be your office, car, or even a bathroom stall if necessary).
• Close your eyes and take 5-10 slow, deep breaths. Breathe in for a count of 4, hold for 4, and exhale for 4.
• As you breathe, visualize releasing the stress of the morning. Picture yourself walking into the rest of the day feeling calm, confident, and ready to boost productivity.

Breathing isn’t just relaxing—it physically lowers your heart rate, calms your nervous system, and helps you think more clearly.

2. Movement for a Mental Reset and Productivity Boost

Sitting in back-to-back meetings can zap your energy fast. One of my favorite midday resets involves getting my body moving to shake off that mental fog.

Quick options include:

• Standing up and doing simple stretches at your desk—roll your shoulders, stretch your neck, and reach for the sky.
• Taking a 5-10 minute walk, even if it’s just around the office or outside for a breath of fresh air.
• Trying quick chair yoga exercises to release tension from your back, neck, and hips.

Movement boosts blood flow to your brain, wakes up your body, and helps you regain focus for the afternoon ahead. That means you’re primed to boost productivity without working yourself into the ground.

3. A Quick Mental Declutter to Focus and Boost Productivity

Sometimes the reason you feel stuck isn’t exhaustion—it’s overwhelm. Too many thoughts are swirling in your head, competing for attention.

How to do it:

• Grab a notebook or open a note-taking app.
• Write down everything that’s on your mind—tasks, worries, random thoughts, and reminders. Get it all out.
• Look over your list and highlight 1-2 things that are most important for the rest of the day to help you boost productivity.

This process clears mental clutter and helps you focus on what matters most.

But What About “I Don’t Have Time” Syndrome?

If you’re thinking, “I can’t afford to take 15 minutes in the middle of my workday,” I get it. The urge to push through is real, especially when your schedule is packed.

But here’s the hard truth: Not taking that break is costing you more than you realize.

When you skip a reset, you’re:

• More likely to make mistakes.
• Slower to solve problems.
• Less creative when tackling challenges.

That 15 minutes you “don’t have time for” can actually save you hours of frustration later in the day—and help you boost productivity in ways that really matter.

Conclusion: Productivity Without Exhaustion is Possible

To my fellow Black executive women: You don’t have to push yourself to the breaking point to be successful. Taking 15 minutes to reset your mind and body isn’t stepping away from your goals—it’s setting yourself up to achieve them.

You deserve to lead with clarity, confidence, and energy. Taking a midday reset is a simple yet powerful way to boost productivity without burnout.

Your next step? For the next 7 days, commit to trying this reset strategy and see how it helps you boost productivity and reclaim control of your day.

Why a 15-Minute Reset is the Key to Long-Term Productivity Success

If you’re constantly juggling deadlines, meetings, and leadership responsibilities, taking short breaks might feel counterproductive. But the truth is, a 15-minute reset is one of the most effective ways to boost productivity and sustain high performance throughout your career.

By incorporating these resets into your daily routine, you’ll:

• Improve Decision-Making: A refreshed mind makes sharper, more confident decisions.
• Reduce Stress Levels: Regular pauses help prevent burnout and keep your energy balanced.
• Enhance Creativity: Stepping back clears mental blocks, giving space for innovative solutions.
• Lead with Confidence: When you’re calm, focused, and energized, you show up as your best self.

Small changes, like a simple midday reset, can have a big impact on your productivity, well-being, and career success. Give yourself the permission to pause—you deserve it.

I’m an ICF Professional Certified Coach (PCC) and executive coach for Twanna Carter Professional & Personal Coaching, LLC. I flubbed my first career transition from the military so badly, it took me the next 10+ years to build my confidence and  recover. I know what it feels like to struggle with imposter syndrome and uncertainty about my leadership skills in the workplace. It’s why I am dedicated to empowering Black women. Helping them navigate career challenges and uncertainty by providing them with the tools and strategies they need to be successful. Schedule a V.I.P. Roadmap session today.

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Curated Reads: Essential Books to Add to Your Personal Library

1. Melaninated Magic: 180 Affirmations to Nurture Your Soul and Unleash Your Black Girl Joy by Twanna Carter, PhD
2. I’m Not Yelling: A Black Woman’s Guide to Navigating the Workplace (Successful Black Business Women), Elizabeth Leiba.
3. Crucial Conversations: Tools for Talking When Stakes Are High by Kerry Patterson, Joseph Grenny, Ron McMillan, and Al Switzler.
4. Influence: The Psychology of Persuasion by Robert B. Cialdini.
5. How to Win Friends and Influence People by Dale Carnegie.
6. Lean In: Women, Work, and the Will to Lead by Sheryl Sandberg.
7. Dare to Lead by Brene Brown.
8. The Memo, by Minda Harts.
9. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear
10. Worthy: How to Believe You Are Enough and Transform Your Life, by Jamie Kern Lima
11. 33 Tools to Remake Your Career by Paul Gabriel Dionne