Recovery that sticks: simple routines that help

Recovery is not optional—it’s the fuel for tomorrow’s effort. Think of it as maintenance, not an indulgence. The simplest routines often stick the longest.

Three anchors

• Sleep: Regular window, gentle wind‑down, morning light.
• Move: Short daily movement beats sporadic intensity.
• Connect: Supportive people who leave you feeling more whole.

Start tiny

Pick one action you could do on a rough day: 10 minutes outside, 5 stretches, one text to a friend. Build from there. Consistency > perfection.

Track what helps

Use a simple checklist for a week: movement, light, connection, sleep window. Circle which days felt better. Keep doing what moves the needle.