It starts the same way every time.

You look at the clock: 4:12pm.
You’re still at your desk, still staring at a screen, but nothing is happening.
You open the snack drawer. Close it.
Check your email. Check the weather. Open the snack drawer again.
You feel tired, wired, and strangely unsatisfied.

Welcome to the 4PM spiral.

It’s not a failure of willpower. It’s just your body—and brain—trying to recalibrate after a day of output with very little input.

For a long time, I tried to power through it.
I’d drink another coffee. Eat something sweet. Scroll a little longer.

It helped… for 30 minutes. Then came the crash. Again.

So I started asking myself: What does my body actually want right now?

The answer was simple. It wanted something steady. Something satisfying. Something that didn’t push, but held me.

I started keeping a clean protein shake in the fridge.
Not to “be good.” Not to avoid snacks. But to offer myself something grounding.

Here’s the shake that changed everything:

• 1 scoop N99 Vanilla Protein
• Almond milk
• Ice
• Cinnamon

Optional: a spoonful of peanut butter or a frozen banana

I’d shake it. Step outside. Sit near a window. Let myself breathe—just for five minutes.

I didn’t solve all my problems. But I didn’t spiral either.
And that was enough.

The 4pm shake became my reset button.

Now, when that moment hits, I still feel it. But I don’t fear it. I have a ritual for it. And that makes all the difference.