STEP 2 | 72‑Hour reset plan (step-by-step)

72-HOUR RESET PLAN (step-by-step)

Three days to stop the spiral. This is a short, structured reset to calm your nervous system and reduce load



➤➤➤ DAY 1 — STOP THE SPIRAL (0–24 hours)

Declare “Reset Mode”
◉ Write the date/time you’re starting your 72 hours
◉ Decide your one must-do (see “Minimum Viable Output” below)
◉ Everything else: paused, delegated, or delayed

Send your boundary message
◉ Copy/paste and send (email/WhatsApp/Slack):
‘I’m reducing capacity for 72 hours to recover. I’ll respond on [day/time].’

Clear the mental noise (quick sweep)
◉ Close 10+ open tabs
◉ Put your phone on Do Not Disturb (allow only true emergencies)
◉ Write a short “parking list” of everything swirling in your head (no solving, just dumping)

Nervous system downshift
◉ Drink water + eat something simple with protein
◉ 10–20 minutes gentle movement (walk, stretch, slow yoga)
◉ 10 minutes of quiet breathing (longer exhales)

Reduce inputs, increase stability
◉ No news, no doom-scrolling, no “just one more email”
◉ Choose one calming activity: warm shower/bath, tidy one small area, light admin-free music
◉ If you can: a 20–40 minute nap or full rest (even if you don’t sleep)

Protect the evening
◉ Eat an easy dinner (no complicated cooking)
◉ Prepare tomorrow’s “low effort” basics (outfit, breakfast, meds/supplements if you use them)
◉ Screen curfew: 60 minutes before bed (or as close as possible)

Sleep support (good enough, not perfect)
◉ Dark room, cool temperature, minimal stimulation
◉ If you wake: no phone. Breathe, sip water, return to rest.
___________________________




➤➤➤ DAY 2 — REBUILD CAPACITY (24–48 hours)

Start slow (no sprinting)
◉ Water + protein first
◉ 10 minutes of daylight outside (balcony counts)
◉ One calming practice: breathwork, journalling, prayer, meditation, or gentle stretching

Do the “one must-do” only (15–60 minutes max)
◉ Set a timer
◉ Stop when it’s done — do not “ride the wave” into more work

Support your body
◉ Gentle movement (walk or mobility)
◉ Ask: “What would make today 10% easier?” and do that one thing

Restore + simplify
◉ Choose one: nap / read / nature / massage / slow tidy
◉ Keep meals simple (repeat yesterday’s if needed)
◉ Stay in low-stimulation mode

Light re-entry planning (3 lines only)
◉ 1) One priority for tomorrow
◉ 2) One admin task
◉ 3) One wellbeing action
◉ Anything else goes on the parking list
___________________________




➤➤➤ DAY 3 — STABILISE + RETURN WITH BOUNDARIES (48–72 hours)

Check your baseline before you “get back to it”
◉ Rate your energy 0–10
◉ Notice your body: tight chest? heavy fatigue? brain fog?
◉ Decide your Day 3 pace: low / medium (no “high” today)

Boundaries and focus work block (60–90 minutes max)
◉ Choose one meaningful task (not ten small ones)
◉ Work in a single tab/window if possible
◉ Take a 5-minute break every 25–30 minutes

Contained communications window (20–40 minutes)
◉ Reply to only what’s essential
◉ Use short responses, no over-explaining
◉ If needed, extend recovery with one line:
◉ ‘Thanks for your patience — I’m back in limited capacity and will respond fully by [day/time].’

Recovery anchor
◉ Protein + hydration
◉ 10–20 minutes outdoors or gentle movement
◉ One nervous-system support: breathing, stretching, legs-up-the-wall, or a slow walk

Reset your next 7 days (tiny but powerful)
◉ Choose one boundary to protect recovery this week:
◉ No calls before [time] / inbox batch once daily / 2-hour inbox limit / one “no meeting” day
◉ Choose one support you’ll repeat daily:
◉ morning walk / 10-minute stretch / earlier bedtime / lunch away from screen

Close the loop (so it doesn’t repeat)
◉ “The earliest sign I missed was ______.”
◉ “Next time I’ll respond by ______.”

___________________________



➤➤➤ MINIMUM OUTPUT (at work)
One must-do only. Everything else paused or delegated.

Choose ONE of these (pick what protects cash, clients, or reputation fastest):
◉ Send a single client update / reschedule message
◉ Deliver one promised item already 80% complete
◉ Approve payroll / invoices / a time-sensitive payment
◉ Postpone a deadline (one message to reset expectations)

Then set the rule:
◉ If it isn’t the must-do, it’s not happening for 72 hours.
◉ Delegate where possible (VA/team/partner) or delay without guilt.