Neck and Upper-Body Overload
Signal: Your neck, jaw, traps, or upper back keep getting loaded by long screen work.
Start with: Use one daily upper-body reset and route into the Tech Neck system once the baseline is installed.
Workbook Access
Desk Worker Recovery Starter Pack
A low-cost starter pack for screen workers who want a practical first week, a symptom-branch decision tree, and a recovery baseline they can actually keep.
This page currently serves as both the workbook preview and the first-release access version of the Starter Pack.
Module 1
Start Here Fast
Use the pack to choose a baseline, not to chase every good idea at once.
Pick one deeper branch only after the baseline is running.
Keep the first week ordinary enough to survive a normal work schedule.
Module 2
Symptom Branch Selector
Wired Evenings and Hard Downshifts
Signal: You feel tired but mentally pointed outward at night.
Start with: Reduce evening inputs, install one landing cue, and use the Sleep Downshift system as the deeper branch.
Low-Back Compression and Setup Friction
Signal: Sitting feels heavy and static, and your setup seems to work against you.
Start with: Combine a short break sequence with one setup-support decision instead of buying more gear blindly.
Heavy Afternoons and Mixed-Symptom Days
Signal: The workday gets muddy in the second half and everything feels a little harder than it should.
Start with: Use one midday reset, one afternoon re-entry rule, and keep the rest of the system simple.
Module 3
First-Week Checklist
Day 1
Choose one morning cue
- - Pick one calm morning input: warm water, daylight, or a short standing reset.
- - Repeat it at the same time instead of trying multiple good ideas.
Day 2
Install one movement break
- - Choose a 3-10 minute desk reset before lunch or before the afternoon dip.
- - Tie it to an existing transition rather than waiting for motivation.
Day 3
Protect the afternoon
- - Add one re-entry ritual for fog or heaviness.
- - Keep it small enough that you still use it on busy days.
Day 4
Install one evening landing cue
- - Use lower light, breathing, warmth, or a phone cutoff.
- - Do not stack several evening rituals yet.
Day 5
Notice the real bottleneck
- - Ask whether the strongest pattern is neck overload, wired nights, low-back compression, or mixed fatigue.
- - Stop treating every symptom as equally urgent.
Day 6
Choose one branch
- - Open the matching system or bridge page only after the baseline is running.
- - Do not jump branches more than once.
Day 7
Lock the baseline
- - Keep one morning cue, one break, one afternoon support, and one evening landing step.
- - Ignore anything that adds more complexity than stability.
Module 4
Daily Tracker
Morning
- Did I use one calm starting cue?
- Did I avoid turning the morning into a rush immediately?
Midday
- Did I break the compression before lunch or before the afternoon dip?
- Did I move or breathe before fatigue deepened?
Afternoon
- Did I use one re-entry ritual instead of forcing work from the chair?
- Did I notice the real bottleneck of the day?
Evening
- Did I mark the start of the descent?
- Did I stop adding unnecessary inputs once the landing began?
Module 5
Buy Later, Not First
Buy first only if it clearly reduces friction
- - massage ball
- - simple lumbar support
- - one calm low-cost ritual item you will actually use
Buy later only after the baseline exists
- - mini massage gun
- - standing desk upgrade
- - foot roller
Delay unless you already know why
- - red light device
- - multiple recovery gadgets at once
- - anything bought mainly from social-proof pressure
Module 6
Recovery Baseline Summary
- - One calm morning cue.
- - One workday decompression break.
- - One afternoon re-entry ritual.
- - One evening landing cue.
- - One deeper branch chosen only after the baseline is running.