Return to work and normal life
1. Condition assessment and goal setting
1. Self-diagnosis of physical and emotional resource
Rate sleep, energy levels and motivations on a scale of 0-10.
Identify the main bottlenecks (insomnia, procrastination, anxiety).
2. Clear short- and long-term goals
Short-term (for 1-2 weeks): fully go to the workplace at least 3 times.
Long-term (for 1-3 months): restore full load, master a new task or skill.
3. Time scheduling
Break the week into work and recovery units (e.g. 3 working days and 2 light).
Write down the morning and evening ritual: lifting, exercises, breakfast, plan of the day; evening - rest and analysis of the performed.
2. Gradual adaptation of the work schedule
1. Smooth entry
First working day: 50% of normal workload, cancellation of urgent tasks.
Tasks for 2-3 hours with breaks for rest and breathing practices.
2. Gradual build-up
Increase the load by 10-20% every week.
On Friday, analyze how the body and psyche reacted, adjust the plan for the next week.
3. Clear breaks and recovery pauses
Time management: Pomodoro technique (25 min work/5 min rest).
During breaks, walk in the fresh air, do light stretching or breathing exercises.
3. Stress Management and Productivity
1. Anti-stress practices during working hours
Conscious breathing: 4-7-8 (inhale 4, delay 7, exhale 8) before an important meeting.
Short meditation 3-5 minutes with focus on the body.
2. Prioritization and delegation
Define 2-3 key tasks every day (MIT - Most Important Tasks).
Delegate routine operations or automate through templates and tools.
3. Energy management
Work on the most difficult task during peak energy (usually in the morning).
Leave a light routine for after-peak hours.
4. Restoring social and household routines
1. Return to sleep and nutrition
Stable bedtime and lifting; limit screens to an hour before bedtime.
Scheduled meals: three main meals and two light snacks.
2. Social contacts
Include in the schedule 1-2 extra-working meetings with friends or family per week.
Joint hobbies or sports activities: group training, board games, walks.
3. Hobbies and Leisure
Develop interests not related to passion: music, needlework, courses.
Write down the emotions of each activity in your diary to note the increase in satisfaction.
5. Relapse support and prevention
1. Check-ins system
Daily short reports to yourself or your partner: whether the main thing is done, how you feel.
Weekly meeting with a mentor, psychologist or mutual assistance group to sort out difficulties.
2. Trigger-management
Identify work and household triggers of stressful behavior (fatigue, deadlines, conflict).
For each trigger, prepare quick alternatives: call a friend, 5-minute breath, walk.
3. Emergency plan
Code word or signal to a trusted person in danger of "disruptive" behavior.
A hotline or chatbot number you are already familiar with.
6. Progress monitoring and adjustment
1. Progress table
2. Regular review
Analyze the table weekly, adjusting goals and load.
In case of significant deviations, connect support (psychologist, mentor).
3. Achievement Awards
Small: A cup of your favorite coffee, a new book after your first full week of work.
Major: Weekend trip or refresher course after hitting a month's target
A step-by-step and controlled plan for returning to work and normal life includes an honest assessment of resources, smooth adaptation of the schedule, stress management techniques, restoration of household and social rituals, as well as a support system and regular monitoring. This integrated approach will ensure a sustainable return to productivity and joy in everyday activities.
1. Self-diagnosis of physical and emotional resource
Rate sleep, energy levels and motivations on a scale of 0-10.
Identify the main bottlenecks (insomnia, procrastination, anxiety).
2. Clear short- and long-term goals
Short-term (for 1-2 weeks): fully go to the workplace at least 3 times.
Long-term (for 1-3 months): restore full load, master a new task or skill.
3. Time scheduling
Break the week into work and recovery units (e.g. 3 working days and 2 light).
Write down the morning and evening ritual: lifting, exercises, breakfast, plan of the day; evening - rest and analysis of the performed.
2. Gradual adaptation of the work schedule
1. Smooth entry
First working day: 50% of normal workload, cancellation of urgent tasks.
Tasks for 2-3 hours with breaks for rest and breathing practices.
2. Gradual build-up
Increase the load by 10-20% every week.
On Friday, analyze how the body and psyche reacted, adjust the plan for the next week.
3. Clear breaks and recovery pauses
Time management: Pomodoro technique (25 min work/5 min rest).
During breaks, walk in the fresh air, do light stretching or breathing exercises.
3. Stress Management and Productivity
1. Anti-stress practices during working hours
Conscious breathing: 4-7-8 (inhale 4, delay 7, exhale 8) before an important meeting.
Short meditation 3-5 minutes with focus on the body.
2. Prioritization and delegation
Define 2-3 key tasks every day (MIT - Most Important Tasks).
Delegate routine operations or automate through templates and tools.
3. Energy management
Work on the most difficult task during peak energy (usually in the morning).
Leave a light routine for after-peak hours.
4. Restoring social and household routines
1. Return to sleep and nutrition
Stable bedtime and lifting; limit screens to an hour before bedtime.
Scheduled meals: three main meals and two light snacks.
2. Social contacts
Include in the schedule 1-2 extra-working meetings with friends or family per week.
Joint hobbies or sports activities: group training, board games, walks.
3. Hobbies and Leisure
Develop interests not related to passion: music, needlework, courses.
Write down the emotions of each activity in your diary to note the increase in satisfaction.
5. Relapse support and prevention
1. Check-ins system
Daily short reports to yourself or your partner: whether the main thing is done, how you feel.
Weekly meeting with a mentor, psychologist or mutual assistance group to sort out difficulties.
2. Trigger-management
Identify work and household triggers of stressful behavior (fatigue, deadlines, conflict).
For each trigger, prepare quick alternatives: call a friend, 5-minute breath, walk.
3. Emergency plan
Code word or signal to a trusted person in danger of "disruptive" behavior.
A hotline or chatbot number you are already familiar with.
6. Progress monitoring and adjustment
1. Progress table
| Measure | Baseline | Current Level | Target Level |
|---|---|---|---|
| Daily productive hours | 2 | 4 | 6 |
| Number of breaks | 0 | 3 | 3 |
| Mood on a scale of 0-10 | 4 | 7 | ≥8 |
| Out of work events per week | 0 | 2 | 3 |
2. Regular review
Analyze the table weekly, adjusting goals and load.
In case of significant deviations, connect support (psychologist, mentor).
3. Achievement Awards
Small: A cup of your favorite coffee, a new book after your first full week of work.
Major: Weekend trip or refresher course after hitting a month's target
A step-by-step and controlled plan for returning to work and normal life includes an honest assessment of resources, smooth adaptation of the schedule, stress management techniques, restoration of household and social rituals, as well as a support system and regular monitoring. This integrated approach will ensure a sustainable return to productivity and joy in everyday activities.
