The Consecutive 12-hour shifts Recovery Pack



Hey!! Consulting is a lot of fun and a constant learning experience, but this sometimes translates into a constant series of work sprints. If you had a rough week and wonder how to stay sane, this is for you.




Be ready for it.


Happy Meal = Happy Brain.

  • Pack some healthy food, you can’t live off the vending machine.

  • Focus on high-energy healthy snacks that will increase your brain function.


Cozy Pillow = Cozy Day.

  • Get a full night’s sleep before your long shift, your nerve cells look drunk when you don’t.

  • Refrain from drinking caffeinated and alcoholic beverages to have a good rest.

  • Don’t stay up watching reels. I’m watching you. 😎

Orderly Belongings = Orderly Life.

  • Organize your most important items in clear locations. Imagine coming back home or to your hotel room after a long day of meetings with a memory of a goldfish. Yeah, you need to know where your pajamas are.

  • Pack your favorite toiletries, chargers, and office supplies conveniently in your bag. You don't have time to look for the other sock.

Execute on it.

  1. Eat the nuts and the meal you’ve packed.

  2. Stay hydrated, your kidney’s pleading.

  3. Use your break wisely.

  4. Take a power nap that can help you renew your strength.

  5. Freshen up and fix your clothes, everyone’s suit sticks to their thighs.

  6. Open a window and get some fresh air to oxygenate your burning head. (Don’t do that if you literally have anything burning. It’s called combustion – in case you’ve skipped chem class.)

  7. Apply the 20-20-20 rule. My mother’s way...

  8. The Vanilla Way: After every 20 minutes of screen time, look away for 20 seconds at something that is 20 feet away from you.

  9. Mom’s Way: After every 20 minutes of screen time, stretch your muscles for 20 seconds.

  10. Make a friend at work who you can tell about your latest cheesy recipe.

  11. The purpose is to be comfortable in the workplace while you talk or discuss work related topics on long shifts.

  12. The better you feel, the better you perform.

  13. If you’re staying at a hotel for work for a long time or a couple of visits, get to know the staff and be nice to them. They will also treat you better. Wait and see.


Reward yourself for it

  1. Fall on the couch and hug it like it’s your bestie.

  2. Hop in for a shower or bath.

  3. It’s not just about cleaning yourself, it’s a relaxing mechanism for your poor body. Except if you are not used to cleaning yourself, in which case you should start looking for another job soon.

  4. Reflect upon your day, think about what you’ve achieved, and make peace with the mistakes and embarrassing moments – if any.

  5. Cook or order a nice healthy meal.

  6. I know how tempted you are to get fast food. Don’t.

  7. Preparing the food might take your mind off the pressure of the shift.

  8. You will regain a lot of your energy once you eat. Humans are interesting.

  9. Sleep. Duh.

  10. I read somewhere that you should read a book to reduce stress, but oh well, you need open eyes and a functioning brain to do so. You won’t have those unless you sleep.

  11. Try your best to stay off your phone or any electronic device, it will help you sleep better. You can also set your devices to night mode so you avoid the blue light before bedtime. It helps me zoom out.


If there is one thing you want to take out of this, it’s that the better you feel the better you perform. You should also treat yourself like a person you care about. Okay, these are 2 things, just go get some sleep now.