Recover faster. Protect your Monday.

□  Sip water steadily. Don't panic-chug between sets.

□  Electrolytes in half your water. Sodium first.

□  Eat real food at least once. Carbs + protein.

□  Alcohol? Alternate with water. Earplugs in sets.

□  Protect a sleep window. Plan your exit.

□  Somewhere calm and safe. Lower the stimulation.

□  Rehydrate with electrolytes, not plain water.

□  Eat something simple: toast, rice, banana, soup.

□  Cool, dark room. Melatonin small, if using.

□  Don't train. Don't panic-stack supplements.

□  Daylight within an hour of waking.

□  Real meals: protein, carbs, vegetables.

□  Keep hydrating. Walk 20–30 min outside.

□  Caffeine in the morning only. Keep it low.

□  Emotional flatness is normal. Don't spiral.

□  Three full meals. This is rebuilding.

□  Reset sleep timing. Normal bedtime tonight.

□  Light movement if you feel ready.

□  Assess honestly: energy, mood, sleep trending up?

□  Still badly off at hour 72? See a provider.