Rest & Recovery

Micro-Breaks That Restore

1) Movement (2 min)

Roll shoulders for 30 seconds, stand and stretch arms overhead for 30 seconds, walk in place for 60 seconds.

2) Breath (2 min)

Inhale for 4 counts, exhale for 6 counts, repeat for 10 rounds.

3) Sensory reset (2 min)

Look at a distant object, unclench jaw, and relax hands while taking three slower breaths.

Transition Rituals

• 60-second reset: close tabs, write next action, breathe slowly.
• Gratitude pause: note one thing that went well before switching context.
• End-of-block phrase: "This segment is complete; the next one starts fresh."

Recovery Menu

1. Hydrate (2 min)
2. Stretch calves (2 min)
3. Neck circles (1 min)
4. Look outside (3 min)
5. Short walk (5 min)
6. Breathing set (2 min)
7. Light snack prep (4 min)
8. Desk reset (3 min)

Non-JS fallback: follow the movement + breath + sensory script above in sequence.