After a grueling 24 or 48-hour shift, adrenaline is high and your circadian rhythm is disrupted. This gentle morning checklist is designed specifically for firefighters to safely decompress, assess physical health, and reintegrate into civilian life using strategic physiological and nutritional steps.
Log acute post-shift physical symptoms & inflammation metrics in the Body tab
Repeats: dailyPerform 15-minute tactical decompression breathing (box breathing) to lower cortisol
Repeats: dailyLog highly-bioavailable recovery breakfast (target specific anti-inflammatory macros & micros in the Body tab)
Repeats: daily