Daily Recovery Checklist

Use this every day for 4–6 weeks

0/22

Keep Trying

1
Morning Routine
0/4

Sets your nervous system baseline for the day.

2
Light Cardio
0/3

Improves blood flow, reduces symptoms, and builds tolerance.

3
Eye/Brain Work
0/3

Re-trains your brain and body to work together again.

4
Screen & Stimulus Management
0/3

Prevents overstimulation and supports recovery.

5
Self-Check-In
0/3

Awareness creates control. Control drives recovery.

6
Nutrition
0/3

Fuel for your brain and body to heal.

7
Evening & Sleep
0/3

Better sleep leads to better recovery.

Daily Notes

📈

Progress > Perfection

✅

Mild symptoms are okay.

💪

Big setbacks = Adjust, not quit.

❤️

You are rebuilding — not waiting.

Brian Spagnoletti — Essential Recovery Systems (ERS)

Advanced Neuromuscular & Nervous System Recovery

ERS Recovery does not diagnose or treat medical conditions. Services are designed to support recovery, neuromuscular function, nervous system regulation, and overall performance. Patients should consult their physician for medical diagnosis, treatment, and clearance when appropriate.