Mental Fatigue Recovery Protocol

Diagnose Fatigue Signals

Look for increased reaction variability, slower typing, irritability, or decision paralysis. Screenshot your BrainGames dashboard to confirm the dip. Once you see multiple red flags, commit to a recovery block instead of muscling through.

Run the 24-Hour Reset

1. **Evening Prep:** Finish critical tasks, hand off responsibilities, and set boundaries. 2. **Morning Movement:** 45 minutes of zone-2 cardio + mobility to flush stress hormones. 3. **Analog Window:** Six hours without screens—read physical books, walk, meal prep. 4. **Sensory Fast:** Dim lights, lower noise, and avoid crowded spaces. 5. **Reflection:** Journal about stressors and choose one leverage fix for next week.

Nutritional Support

Focus on anti-inflammatory meals: fatty fish, leafy greens, berries, and hydration with electrolytes. Limit caffeine to one morning cup to let adenosine receptors reset.

• Add turmeric + black pepper to meals.
• Use adaptogens like ashwagandha if cleared by your doctor.
• Prioritize sleep with magnesium glycinate or chamomile tea.

Gentle Cognitive Maintenance

You don’t need to stop training completely. Swap intense drills for mindful practice:

• 2 sets of Sequence Memory at 70% effort.
• 10-minute visualization of top plays.
• Breathwork ladders (4-7-8) between sets.

Plan the Re-entry

Before ending the deload, write tomorrow’s top three tasks, prep meals, and schedule your next recovery block. This prevents the “back-to-100%” whiplash that causes immediate relapse. Celebrate progress—fatigue management is a competitive advantage.