Days 1–2 · Foundation
Reduce avoidable information, noise, and stimulation.
Use brief slow-breathing periods if comfortable.
Check your starting state each morning.
Do not add extra recovery tasks just to make the plan feel harder.
Days 3–4 · Awareness
Add one intentional midday break with the phone put away.
Notice which situations, environments, or demands raise your load.
Use the 2-Minute Reset when a brief interruption would help.
Write one short daily note about what helped.
Days 5–7 · Stabilization
Keep a simple morning / midday / evening rhythm.
Focus on repeatability rather than doing more.
Review the week for trends, not perfection.
Identify your highest-load triggers and most useful recovery tools.
End-of-Week Questions
What increased my load?
What helped me recover?
What should I protect or change next week?
Important: This is a general educational wellness resource. Adapt activities to your abilities, health status, and guidance from qualified professionals.