Building your own recovery routine
A starting framework you can make yours.
There's no single perfect routine — the best one is the one that fits your life and goals. Here's a framework to build your own.
Four questions
- What's your #1 goal — recovery, mood, sleep, longevity? Let it set priorities.
- What can you realistically do most days? Start there.
- What do you already have access to? Build around it.
- How will you know it's working? Pick a signal to track.
Start small, track honestly, adjust every few weeks. Your routine should evolve with you — that's a feature, not a failure.
Track this in Modality
Start free for 7 days
Log sauna, red light, cold plunge, hyperbaric, IV and compression in one tap — and see what's actually working.
Educational only — not medical advice. Modality is a tracking tool, not a medical device. Heat, cold, hyperbaric and IV therapies carry real risks and aren't right for everyone. Talk to a qualified healthcare professional before starting or changing any recovery, diet or exercise routine.