Know what refills you: a long run, a sketchbook, one specific friend. Keep that list close.

Recovery is specific, and the generic version people recommend often does nothing for you. What genuinely refills one person can leave another flatter than before, which is how an evening of rest ends with you more tired than you started. Most people have never worked out their own short list, so they grab whatever is nearest when they are empty. That is usually the least effective thing available.

Write down three things that have reliably restored you. Put the list somewhere you will see it on a bad day, because a bad day is exactly when you will not be able to think of one.