Recovery

Stage 2 & 3: Awareness & Change

While completing these tasks it will help to focus on one activity at a time. Although, it is possible to compound exercises if need be. Such as turning on the jug while exercising, making the bed immediately, or cooking breakfast as long as low attention is required. 

Morning Ritual  

15 x Deep breaths: To wake, clear head, and start the day in PNS mode

Bathroom

• Toilet
• Clean up (may be competed after other steps)

Stretch/Movement: For lymphatic flow, blood flow, and oxygenation. Pick 1-2. Keep low-intensity.

• Yoga
• Foam roll
• Mobility exercises
• 15min walk outside

Make bed: Represents the end of rest and earns an easy win

Breakfast: Earned after movement practice

• Intermittent fast (if desired)
• Morning tea or coffee
• Low glycemic carbohydrates and aiming to get 30g of protein
• Pay attention to how you feel 5 minutes to 2 hours afterwards

Evening Ritual

Turn off screens: 90 minutes before bed time. If not possible, turn on eye-comfort, blue-light blocking shield, etc. on devices.

Diary/daily summary: Finalize and evaluate the day. 

• Diary/journal

Plan next day and prep: To prevent the energy demand of early morning decision making

• Clothes and equipment prep 

Bathroom

15 x deep breaths: Longer exhalations to lower heart rate

• 4-7-8
• Contract and release exercise (progressive – from toes to face) upon exhalation

Sleep: Only sleep and sex in the bedroom. Save all activity, and especially electronic device use, for another room

Stage 4: Reevaluation

Difficulty

Easy

Manageable

Challenging

Subjective Measurements

Taking stock again

Average mood

Performance at work

Family experience

Next Step

If easy + none-to-major improvements to subjective measurements, progress to the next stage.

If manageable + none-to-major improvements, give the option of adding complexity to the current plan, e.g., introducing food diary (not calories), assess exercise intensity, or moving to the next stage. No added payment for repeating a system so there is no desperation to rush. 

If challenging + none-to-major improvements, assess support system, lower exercise intensity, focus on a simpler ritual.

If a negative impact has occurred there may be socio-emotional issues at play, failure to comply, or over-commitment.   

Next Level

Stage 1: Health Focused Goal Setting

What went well in the last run?

What did you learn about yourself?

Is your original goal still applicable and important to you?

If not, what is your new goal?

A habit scorecard (Requires more research):

• A Point-and-Call example for a morning ritual:
  • Wake up =
  • Turn off alarm =
  • Check phone –
  • Go to bathroom =
  • Weigh +
  • Take a shower +
  • Brush teeth +
  • Floss teeth +
  • Deodorant +
  • Hang towel =
  • Get dressed =
  • Make a cup of tea +
• Once you have a full list you can look at each behavior and ask yourself if which ones are good, bad, or neutral behaviors. The +, -, and = beside the previous behaviors represent this. These marks depend on your goals and situation. Good and bad are subjective, as all tasks are effective at serving some specific role. Good habits have net positive outcomes (exercise may be painful/exhausting but will have a beneficial response later) and bad habits will have a net negative effect (smoking for stress relief will harm you in the long run).
• Assess the behaviors by whether they serve the purpose of helping you to become the person you would like to be. If they conflict with your desired identity, you should mark them as negative. This exercise is just making a scorecard without judgement or blame. No need for action yet, just attention.
• Acknowledge your habits before you carry them out. If you are about to eat a cookie, verbally point and call the action and why you are planning on eating it. Acknowledge the cues that lead to these behaviors. 

Stage 2 & 3: Awareness & Change

Introducing mindfulness. 

Morning Ritual

15 x Deep breaths: Focus on the diaphragm movement and air passing through the nose. Pick 1.

• Belly breathing
• Box breathing

Bathroom time 

• Toilet
• Clean up (may be competed after other steps)

Oil Pulling while completing the next few steps (Optional). Pick 1.

• Coconut oil
• Olive oil (make sure it is not rancid as some companies cut their olive oil with vegetable oil and it can oxidize when exposed to light)

Water bottle or glass of water

• Pinch of rock or sea salt
• Lemon juice or apple cider vinegar

Stretch/Movement: For lymphatic flow, blood flow, and oxygenation. If the weather allows, try to get outside for the morning exercise. Extra points for performing on grass and/or dirt. Pick 1-2. Keep low-intensity.

• Yoga
• Foam roll
• Developmental mobility
• 15min walk outside (ideally first thing in the morning, in nature)
• Skipping (jump rope)
• Bodyweight exercise

Make bed: Represents the end of rest and to earn an easy win

Breakfast: Earned after movement practice. 

• Intermittent fast (if desired)
• Morning tea or coffee
• Low glycemic carbohydrates, protein, and fat combination
• Begin your daily food diary. 

Daily Tasks

Food diary for 1 week. Include type of food, time, and how you feel afterwards.

5 x Deep breathing when stress levels elevate

Daily Tasks

Spend undistracted time with family/friends

Evening Ritual

Turn off screens: 120-90 minutes before bed time. If not possible, turn on eye-comfort, blue-light blocking shield, etc. on devices. 

Prepare a bed time drink (Optional). Pick 1. 

• Caffeine free tea (chamomile, peppermint, etc.)
• Warm milk (if lactose tolerant and ideally A2 or raw)

Diary/daily summary: Finalize and evaluate the day. 

• Diary/journal

Plan next day and prep: To prevent morning decision making energy demand

• To do list/plans. What is the most important task? Schedule first. 
• Clothes and equipment prep 

Bathroom

• Toilet
• Clean up 

15 x deep breaths: Longer exhalations to lower heart rate

• 4-7-8 breath rate.

Sleep

Stage 4: Reevaluation

Difficulty

Easy

Manageable

Challenging

Subjective Measurements

Taking stock again

Average mood

Performance at work

Family experience. Are these exercises things you can all do together (walks, meals, exercise, interaction instead of screen time)?

Next Step

If easy + none-to-major improvements to subjective measurements, progress to the next stage.

If manageable + none-to-major improvements, give the option of adding complexity to the current plan, e.g., introducing food diary (not calorie counting), assess exercise intensity, or moving to the next stage. No added payment for repeating a system so there is no desperation to rush. 

If challenging + none-to-major improvements, assess support system, lower exercise intensity, focus on a simpler ritual.

If a negative impact has occurred there may be socio-emotional issues at play, failure to comply, or over-commitment.   

Next Level

Stage 1: Lifestyle Goal Setting

What went well in the last run?

What did you learn about yourself?

Is your original goal still applicable and important to you?

If not, what is your new goal?

What is a lifestyle challenge you would like to set for yourself (exercise, mindfulness, work, family)?

Stage 2 & 3: Awareness & Change

Increasing intensity and greater physiological autonomy.

Morning Ritual

15 x Deep breaths: Focus on the diaphragm movement and air passing through the nose

• Belly breathing
• Box breathing
• WHM for energy & autoimmunity regulation. 

Bathroom time 

• Toilet
• Clean up (may be competed after other steps)

Oil Pulling while completing the next few steps (Optional)

• Coconut oil
• Olive oil (make sure it is not rancid)

Water bottle or glass of water

• Pinch of rock or sea salt
• Lemon juice or apple cider vinegar

Stretch/Movement: For lymphatic flow, blood flow, and oxygenation. If the weather allows, try to get outside for the morning exercise. Extra points for performing on grass and/or dirt (even more for being barefoot). Increase the intensity of the exercise. Try to be barefoot as often as possible so you can restrengthen your feet after deforming them and losing their proprioception inside shoes. 

• Yoga
• Foam roll
• Developmental mobility
• 15min walk outside
• Skipping (jump rope)
• Bodyweight exercise
• 8–10-minute HIIT after warmup

Make bed: Represents the end of rest and to earn an easy win

Breakfast: Earned after movement practice. 

• Intermittent fast (if desired)
• Morning tea or coffee
• Low glycemic carbohydrates, protein, and fat combination
• Supplement regime (dependent on health status)

Daily Tasks

Lunchtime breathwork of your choice

Pick up a creative endeavor or personal project and dedicate 15 minutes to it

Evening Ritual

Turn off screens: 90 minutes before bed time. If not possible, turn on eye-comfort, blue-light blocking shield, etc. on devices.

Prepare a bed time drink

• Caffeine free tea (chamomile, peppermint, etc.)
• Warm milk (if lactose tolerant and ideally A2 or raw)

Supplement regime

Stretch/yoga (optional)

Diary/daily summary: Finalize and evaluate the day

• Diary
• Gratitude journal

Plan next day and prep: To prevent morning decision making energy demand

• To do list/plans. What is the most important task? Schedule first. 
• Clothes and equipment prep 

Bathroom

• Toilet
• Clean up 

15 x deep breaths: Longer exhalations to lower heart rate

• 4-7-8

Sleep

Next Level

Congratulations on completing the recovery program! Do a final stock take of your health, any unexpected results you found, and how you feel compared to when you began. Now might be a good time to reassess your goals. There is no need to try anything more than what has been suggested. The habit scorecard and assessment, wake and sleep schedule, and food and exercise plans will tend to alleviate the symptoms of the majority of our modernized health issues. For a planner targeted towards a more specific health ailment, it may help to get personalized advice from one of our coaches, communicate with your doctor, or integrate some of the techniques described in the Simplifying Dysfunction section of the Human Operating Manual.