5-10 minutes deep breathing or meditation

Quick gratitude or mindset journal

15-minute dynamic mobility flow

Foam rolling or self-myofascial release

Gentle yoga or light walk (20+ minutes)

At least 2 liters of water

High-protein recovery meal

Anti-inflammatory foods (turmeric, greens, omega-3s)

Digital detox (at least 1 hour)

No alcohol or junk food today

7–9 hours of sleep planned