Goal: Create a recovery ritual that restores energy, balances the nervous system, and prevents burnout.

Prompt:

*“Act as a recovery coach for a high-performing entrepreneur. Using the details I provide, create a structured recovery protocol that restores energy, supports focus, and prevents burnout.

My details are:

• Age: [insert age]

• Training frequency per week: [insert number]

• Typical stress level: [low / moderate / high]

• Current sleep quality: [poor / average / good]

• Time available for daily recovery practices: [2 / 5 / 10 / 20 minutes]

• Access to recovery tools: [sauna, cold plunge, massage, foam roller, none]

• Environment: [work from home / office / hybrid / frequent travel]

• (Optional) Wearable data I have access to: [HRV, sleep scores, resting heart rate, recovery scores]

Please:

• Provide daily micro-practices (2–5 minutes) that regulate my nervous system (breathwork, walking, grounding).

• Include evening wind-down strategies to improve sleep quality.

• Suggest weekly deeper resets (e.g., sauna, cold exposure, long walks, meditation).

• Explain in simple terms how each practice benefits my nervous system, recovery, and performance.

• Offer both quick “minimum effective dose” options and extended versions if I have more time.

• Suggest hydration + electrolyte strategies that support recovery.

• Provide relevant YouTube links and credible references for each practice (e.g., Huberman Lab for sleep, Othership for breathwork, Squat University for mobility).

• If wearable recovery data is provided, use it to tailor recommendations more precisely (e.g., adjust intensity based on HRV trends or poor sleep scores).

• Make it practical and guilt-free, so I don’t feel like I’m falling behind if I miss a day