Sleep basics
- Consistent wake time (even weekends)
- Morning light exposure
- Reduce late-night screens
- Keep the bedroom for sleep
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Natural wellness
Sleep, movement, and nutrition are not “extra”—they’re often the foundation that makes recovery easier. Focus on one change at a time.
Movement basics
- 10-minute walk daily
- Short stretching for tension
- Strength training 2×/week (optional)
- Consistency beats intensity
Next step
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1
Pick one foundation Sleep, movement, or nutrition—choose the one that will help you most right now.
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2
Make it easy Reduce friction so you can start on hard days.
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3
Add structure Use a recovery plan to build momentum over time.