This is an example.“Alex” is a made-up person, shown to give you the shapeof a real plan. It's not a testimonial or a real result. Your own report is personalized from youranswers, and this is exactly the layout you'd get.

Example · Personalized Recovery Plan

Tired but Wired

Prepared for Alex (a made-up person) · Downshift

Hi Alex, you came in with this on your mind: "I am exhausted but I cannot switch off." Here is your plan, built from your answers, and yours to keep. This is not a label or a diagnosis. It is a clear, personal place to start.

Download this example as a PDF →

At a glance

Running on empty and still can't switch off, exhausted but buzzing.

You might notice

Exhausted but buzzing; tension on top of fatigue
Wired at night, foggy by day; crash the moment you stop
A low hum of urgency; mind won't power down at bedtime
Depleted yet on-edge, thin-skinned, anxious↔flat
Resting without actually resting

What helps

a reliable downshift, lowered inputs, safety, and a steady daily rhythm signalling the day is winding down.

Go gentle on

late high-intensity exercise, stimulating breathwork, 'optimize your evening' framing, heavy emotional digging late.

You also lean toward Restless / Flight, a blend, which is common.

Your reset profile

Your answers point most clearly to one pattern: Tired but Wired. Your body is running warm and braced even when you are worn out, so rest does not quite land and sleep does not quite come. You also lean toward Restless / Flight, so you are a blend, which is very common. Your plan leads with Tired but Wired and borrows from the restless side on the days that feel more like that.

How to use your plan

Five parts, one system. You do not do them all at once, you grow into them.

1
Your 3 core exercises
Your anchors, the few moves matched to your pattern. Learn these first.
2
Your 30-day plan
The order to build them in, one small step a week. Begin at Week 1, today.
3
Your daily rhythm
How a normal day can hold them: morning, midday, evening. A template, not a rule.
4
In the moment
Quick resets for when stress spikes. Learn your early signs and keep these close.
5
Your toolbox
Everything else, to swap in once the basics feel easy.

If you only do one thing: The Long Exhale, once a day. That is enough to start.

Your 3 core exercises

Your three starter exercises are The Long Exhale, The Evening Downshift, Hand on Heart. They were chosen for Tired but Wired specifically: body-based, imagery-free, and led by the most evidence-backed option. Start with just the first one. The rest of your toolbox is there for when you want it, not all at once.

Start here

1. The Long Exhale

Take the edge off, anywhere, in a couple of minutes.

~3 minWell-supported

A longer out-breath than in-breath is the most reliable, evidence-backed part of calming breathing, simple, portable, hard to get wrong.

1Breathe in through the nose for about 4.
2Out through nose or pursed lips for about 6.
3Keep the exhale longer than the inhale.
4Continue 2–4 minutes, softening shoulders and jaw.

When to use it: Braced, wound-up, or close to snapping. Portable, do it anywhere.

Easier version: Drop the counting; just breathe out a bit slower than in.

Prefer another? Same job: The Physiological Sigh, Box Breathing. Swap any in from your toolbox.

Safety: If counting makes you anxious or lightheaded, breathe normally. Not a substitute for care if you have frequent panic or breathing problems.

Slow breathing with extended exhales beat a credible placebo (Fincham, 2023; overlaps Balban, 2023). Real and short-acting, not a treatment.

2. The Evening Downshift

The off-ramp a wired-at-night system is missing.

~15 minPromising

A consistent low-input wind-down gives an over-revved system a gradual off-ramp instead of 'on' straight to 'lights out'. It doesn't force sleep, it stops you fighting it.

1Dim the lights, screens away, a softer signal the day is closing.
2Lower inputs (quieter, slower, nothing demanding).
3One calming tool you like (long exhale, humming, PMR, legs up).
4Same most nights, so the body learns the off-ramp.

When to use it: 30–60 minutes before bed, especially exhausted-but-wired when sleep is a fight.

Easier version: Screens off plus three slow exhales in dim light.

Prefer another? Same job: The Warm Drink Ritual, The Connection Reset. Swap any in from your toolbox.

Safety: Skip stimulating or high-intensity exercise late. Severe, persistent insomnia for weeks → a professional.

The pieces are sound (reduced evening light/screens + slow breathing); as a bundle, low-risk and practical. No insomnia cure claimed.

3. Hand on Heart

A bit of warmth toward yourself.

~2 minPromising

Warm, steady touch plus a naturally slower breath; many find a kind physical gesture toward themselves settling, especially when no one else is around.

1One or both hands flat on the centre of the chest.
2Feel the warmth and light pressure.
3Let breathing slow, a long easy exhale.
4Stay 1–2 minutes on the contact and warmth.

When to use it: Shaky, alone, self-critical, needing some warmth toward yourself.

Easier version: Just rest a warm hand on the chest for a few breaths.

Prefer another? Same job: Tense-and-Release (PMR), Butterfly Tap. Swap any in from your toolbox.

Safety: Turning attention inward can briefly bring up emotion, that's normal; go gently, stop if it's too much.

Builds on the slow exhale plus soothing touch; self-compassion has some support. Modest, not a treatment.

Your 30-day plan · Downshift

The order to build your core exercises into a habit. Here's Week 1, in full.

Week 1: Awareness & Safety

3–4 min/day

Start smaller than you think. One practice, every day.

Practise The Long Exhale once a day, right after something you already do (after you brush your teeth, before your first coffee). Tiny and repeatable beats long and once.

If it's too much: Do the easier version: Drop the counting; just breathe out a bit slower than in.

Weeks 2 to 4 build from here: add your second and third tool, an evening wind-down, then make it yours. In your plan.

Your daily rhythm

How a normal day can hold your core exercises, sized to your time.

Morning: The Long Exhale (4 min)

Midday: Hand on Heart (3 min)

Evening: The Evening Downshift (3 min)

The toolbox

26 exercises, grouped by what they're for. Here's the whole kit by name.

Your plan unlocks the full how-to (steps, an easier version, a safety note, the evidence) for every one, and matches the right ones to you.

Calm the body

Breathing tools for an anxious spike, when you want to bring the volume down.

The Physiological Sigh· 2mThe Long Exhale· 3mBox Breathing· 3mHumming & Long Tones· 2m

Discharge & release

For when you feel charged or wired and the energy needs somewhere to go.

Cool Water on the Face· 1m

Move & activate

For when you feel flat, foggy, or stuck. Action comes before motivation here.

A Short, Slow Walk· 8mMorning Light & Movement· 7mOne Small Action· 3mActive Release· 4m

Ground & orient

For when you feel floaty, spiralling, or far from the room you are in.

Orient to the Room· 2mFeet on the Floor· 2m5-4-3-2-1· 3mOne Thing at a Time· 3m

Soothe & settle

Gentle, body-based comfort for when you need to feel safe again.

Tense-and-Release (PMR)· 8mHand on Heart· 2mButterfly Tap· 2mGentle Shaking· 2mWall Push· 2mQuick Body Scan· 5mSensory Reset· 4m

Clear the mind

Get the swirl out of your head: name it, write it, set it down.

The Brain Dump· 4mName It to Tame It· 2mSet It Down· 3m

Wind down & connect

Your evening off-ramp, and small moments of real contact.

The Evening Downshift· 15mThe Warm Drink Ritual· 7mThe Connection Reset· 5m

In your own plan, you'd also get…

Your matched 3 exercises, picked for your pattern, not Alex'sYour full 4-week / 30-day plan (here you only see Week 1)Your 3 in-the-moment emergency resets, and your reset cardA printable 30-day tracker and reflection promptsThe full step-by-step (and an easier version) for every toolbox exercise

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