How You Should Recover Today
7 Ways I’m Actively Recovering Today While Still Crushing the Day
Recovery Day
Ok, today I’m already feeling a little tired, dopamine-depleted even with nootropics, and my tummy is hurting. Here’s everything I’ll do today to combat this sense of depletion, restore vitality, and feel how it should be to win!!!
First thing: I need to jot down my gratitude list. Gratitude is the easiest and quickest way to ground yourself in the present moment. Every time you do it, you realize all your problems are microscopic compared to all of the gifts you’ve been given.
Before you start any work, make sure to write down ten things—yes, ten—you’re grateful for. You’ll be amazed at the dopamine boost and the feeling of elation and safety it provides.
Here are mine:
I’m grateful for this warm flat white coffee from my favorite shop.
I’m grateful to have my newsletter where I can express myself and connect with others.
I’m grateful I have the money to drive over, buy coffee, and write on a laptop!!!
I’m grateful to be able to drive home after and eat food!
I’m grateful for learning more about my intuition (I messed up a song that sounded amazing the first try!).
(I’ll think of more as the day goes on—keep your journal handy and record anything; the smaller, the better!)
Next, I’ll write down my top three action items on my Get to Do List.
In a recent article, I wrote about my journal strategy for life, and one of them is called the Get to Do List.
My Get to Do List is simply a to-do list with a perspective twist.
Remember—you get to do these things. You get to work that job, get those groceries, go to the gym, or meditate. It’s an absolute privilege to do such amazing things that impact the world much more than you think.
So write down your three action items—the three things you’re taking action on!
Maybe it’s finishing the last 10% of the article and publishing it. Maybe it’s finally going to the grocery store after eating out a week straight. Or maybe it’s giving yourself more time to read books instead of scrolling on your phone. Just three, so you don’t overwhelm yourself!
Now, once I’m feeling grateful and in the process of completing my Get to Do items, it’s time to move my body.
I’m tired today, so I’m not going to run a Tabata HIIT ab-pilates blaster. But what I will do is a lot of walking—up to 20,000 steps if I can today. All outside, so I can get the benefits of being out in nature, getting sunlight, the relaxing effect from the phytochemicals in the plants, and so much more.
Once I’m home, I’ll occasionally swing the kettlebell for one set—ten reps—a couple of times every hour or so, just to activate muscles, not tax them.
I love this method because over a whole day, you can do 5–10 sets of an exercise and still feel great, not like you just threw yourself off 20 stairs. This act of “micro workouts” is really phenomenal for fat burning, something I talked about in 10 Hacks to Become a Fat-Burning Machine (Without Being a Psycho About It).
I’ve also been feeling pretty dehydrated today, so I’ll load up on tons of water.
One of the easiest ways to have lower brain function and energy overall is to be dehydrated—and it’s a lot easier than you think, especially if you’re active (which you are, because you’re here!). I’ll aim for three liters today with amazing filtered and structured water from my AquaTru system, and then load up on some Kaizen electrolytes. (Code: BIOHACKWITHJACK for 10% off!)
I love these because (A) one of my great friends made them, and (B) they’re loaded with sea moss, taurine, magnesium, potassium, and no artificial nonsense. My gut feels great thanks to the sea moss and all the minerals.
They also make phenomenal Glyphosate-free mushroom coffee that tastes like Mother Earth and makes you feel like a Jaguar.
I’ll aim for the sauna today—30 minutes while I watch an Action Bronson foodie video. I’m grateful that videos like this even exist! Boom—another gratitude list.
Lastly, you should lie down and just stop for about 30 minutes. This simple act—preferably in the middle of this “recovery-style day”—can provide your nervous system with hours of relaxing, nourishing, connective benefits. Connect and feel blessed!!! I can do a Yoga Nidra or Breathwork during this time.
Then read a bit, chill, foam roll, watch The Office on Netflix—idk, chill activities. Take some magnesium 100% before bed, and you’ll be feeling like a million bucks the next day.
Aim for one of these days one to two times a week, and you’ll see how much your vitality soars and how amazing you feel.
Love you,
Jack
I relabeled my "to do list" my "get to do list" on my phone recently per your recommendation and it has entirely shifted my narrative. Thank you!!!
Such a breath of fresh air to read your posts amidst “everything.” 🩵
Now off to buy a kettlebell!