Winch-Out Plan

I've stopped pretending I'm fine and acknowledged I'm high-centered

I've cancelled or postponed non-essential plans for the next 48 hours

I've stopped adding new tasks to today's list

I've told at least one person in my crew that I'm in a flare

I've identified my true non-negotiables — the things with real immediate consequences

Everything else has been cut, delayed, or handed off

I've set an out-of-office or response delay where I need to

I've removed myself from situations draining energy I don't have

I'm going to bed when my body says, not when my schedule says

I've gotten actual horizontal rest — not screen time in bed

I've reduced sensory input: sound down, lights dimmed, screens limited

I've kept my medications and management tools on schedule

I've been drinking enough water

I've eaten something real — not just whatever was nearest

I woke up and honestly assessed — am I actually better, or just desperate to be?

I started with Slop-level tasks only — nothing Bounty Hole

I only added one notch of activity because yesterday actually went okay

I checked in with my body before adding more, not after

I kept cooling cycles in place even on the better days

I'm back near my baseline — not great, but my regular level of not great

I ran the Warning Light Chart and I'm sitting at All Clear or Heads Up only

I updated my Warning Light Chart with anything new I noticed this flare

I did the Flare Debrief below — wrote it down before I forgot

I've updated my Crew Card if anything changed about what helps or hurts

Flare Debrief

Once you're through it, write it down before you forget. Every flare is data.

Warning lights I missed or ignored this time:

What made this one worse than it had to be:

What actually helped during recovery: