Free Recovery First tool

Recovery Protocol Generator

Build a seven-day recovery protocol before asking for another push. Choose the state you are actually in, name the loudest load signal, and get a small recovery plan that protects the next action.

Build protocol Open Recovery First

Starts from current state

The tool reads pressure, inputs, sleep handoff, movement dose, and the next demand together.

Returns one usable week

Every result produces a first 24-hour move, seven day cards, and one saved action.

Keeps claims narrow

Health-sensitive signals route toward qualified support instead of self-optimization pressure.

Protocol builder

Pick the recovery dose the week can actually use.

The output is a self-observation planning artifact. Health-sensitive signals belong with qualified support, and the result will say that plainly.

Inputs

Read the week before choosing the protocol.

Pick the closest state. The result changes as you change pressure, input load, sleep handoff, movement dose, and professional-support signals.

Current state

Movement dose

Next demandLoudest constraint

Demand read

Career move

Outreach, applications, research, positioning, or a visible proof artifact.

Constraint read

Input noise

Feeds, videos, tabs, messages, or research loops keep raising the cost of action.

Optional context

Professional-support signals

Check any that apply. The tool will shift away from self-directed protocols when the signal belongs with qualified support.

Pain, dizziness, or distress shows up when I try to move or breatheIllness, injury, medication, sleep disorder, or medical concern is in the mixPanic, depression, safety concern, or crisis-level stress is present

Live protocol preview

Stabilize and return week

Your load score is 8/12, so keep the career action alive with a controlled dose and a cleaner recovery handoff.

Load score

8/12

Posture

stabilize

First 24 hours

Primary lever: close one input stream before asking for more output.
Movement dose: Take a short grounding walk without a feed, podcast, call, or video.
Return action: choose one small career action after the downshift, then stop adding inputs.

Saved action

For the next seven days, I will use close one input stream before asking for more output and track whether each day made tomorrow easier, neutral, or harder.

Educational coaching tool only. It supports self-observation and planning. It does not diagnose, treat, prescribe, address emergencies, promise symptom resolution, or replace qualified medical care.

Open course Open Learning OS

Seven-day tracker

Day 1

Input boundary

Close the loudest input source before the evening window.

Review: Did less input make tomorrow easier, neutral, or harder?

Day 2

Sleep handoff

Give the next morning one written first action before opening another source.

Review: Did the morning inherit a decision or a pile of pressure?

Day 3

Downshift practice

Use a two-minute low-input pause before the next action. Write one before and after note.

Review: Did the next action become easier, neutral, or harder to start?

Day 4

Movement dose

Take a short grounding walk without a feed, podcast, call, or video.

Review: Did movement calm, maintain, or drain the day?

Day 5

Lower the ask

Shrink one career action to a visible action that can be finished today.

Review: Did the smaller action create movement?

Day 6

Quiet block

Protect one low-input block before checking feeds, analytics, messages, or another video.

Review: Did attention feel cleaner after the quiet block?

Day 7

Keep, adjust, drop

Review the week and choose one lever to keep, one to adjust, and one to drop.

Review: What should next week inherit from this reset?

Learning OS seed

Seven-Day Recovery Protocol

A private-study brief for lowering input, protecting tomorrow's first action, choosing the right movement dose, and reviewing whether each day made the next one easier.

Run the first 24-hour recovery lever.

Track one readout per day: easier, neutral, or harder.

Keep movement low-risk and state-matched.

Save the next action before adding more input.

Review what to keep, adjust, or drop after seven days.

Saved on this device

Recovery packet history

Saves stay in this browser as private packet drafts. Download the markdown file or paste it into Learning OS when you want it attached to your workspace.

Generate a protocol, then save it to keep a private packet draft on this device.