The Recovery Ingredients Matrix

Whether it’s a work or a home, we all deal with uncertain, volatile, and complex environments.

Recovery” is the key word not only to deal with those environments in order to avoid Burnout. Recovery is in fact the very first thing we must embrace, and personalize if we want to become high-performing individuals.

Now, in practical terms, when we try to implement Recovery Strategies, we tend to rely on well-intended advise from other people.

The problem is that what it works for them may not work for us. Despite of that, we force our way into making someone else’s recipe work for us.

It’s like having someone suggesting you to were a V-Neck, red, M-size, T-Shirt (because it fits them and they like it). Even though that person may be fond to you, you struggle with the advice because probably that’s not size, not your style, and maybe you even hate the color red.

Because of that, I came up with what I call Recovery Ingredients.

These ingredients serve as a starting point in your journey to Continuous Recovery, meaning: you give your best at your professional/personal goal, and also, you recover at your best using one or a combination of these ingredients.

Physiology Psychology Emotions


  • Vipassana (or other retreats)
  • Traveling
  • Tech Fasting


  • Massage
  • Yoga
  • Fixed sleep time
  • Breathing: Apnea protocols
  • Cold Showers


  • 3-2-1
  • Walk
  • Power naps or NSDR
  • Breathing: Box, Triangle, etc.
  • Foam Roller (Fascia)
  • 3D Questions
  • Contemplation
  • Journaling
  • Time outdoors
  • Time in solitude
  • 3D Questions
  • Emotions labeling
  • Relax triggering music
  • Aromatherapy
  • Snacks

By all means, this is not the ultimate list of Recovery Ingredients. This is a good starting point and it will keep evolving.


Now, I’m curious to ask: what are your own Recovery Ingredients that at not listed here? 

Let me know and I’ll add them to the list 🙂


Keep Learning, Keep Optimizing.


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