Phase One: Stabilization

First priority: stop the bleeding. You are in a depleted state, and pushing at full capacity only causes more damage. Stabilization is not about solving the underlying problem. It is about keeping it from getting worse.

Reduce your load now. Not next month. Identify the three least essential commitments on your plate and drop or delegate them.

Restore basic function. Sleep, nutrition, and movement are the foundation, not extras. Aim for solid sleep, three real meals, and 20 minutes of movement a day.

Protect recovery time. Block at least one hour daily for restorative activities with no agenda and no output. Read for pleasure, or walk in nature. Your brain needs zero demand to heal.