Recovery Day Protocol Designer

Design a recovery day protocol based on my needs:

**Recovery Context:**
- Activities to recover from: ${{RECOVERY_FROM}}
- Physical fatigue level: ${{PHYSICAL_FATIGUE}}
- Mental fatigue level: ${{MENTAL_FATIGUE}}
- Available time for recovery day: ${{TIME_AVAILABLE}}
- Preferred recovery activities: ${{PREFERENCES}}
- Home amenities: ${{AMENITIES}}
- Budget for recovery: ${{BUDGET}}

**Create a protocol including:**

1. **Morning Restoration**
   - Extended sleep recommendations
   - Gentle wake-up routine
   - Light movement options
   - Nourishing breakfast ideas

2. **Physical Recovery**
   - Active recovery movement
   - Stretching and mobility routine
   - Self-massage techniques
   - Contrast therapy options

3. **Mental Recovery**
   - Screen-free periods
   - Mindfulness practices
   - Journaling prompts
   - Creative activities

4. **Nutrition for Recovery**
   - Anti-inflammatory meals
   - Recovery-supporting foods
   - Hydration protocol
   - Timing considerations

5. **Relaxation Rituals**
   - Bath/spa protocols
   - Reading or audiobooks
   - Nature exposure
   - Social connection options

6. **Sleep Optimization**
   - Nap timing if needed
   - Evening wind-down
   - Sleep environment prep
   - Pre-sleep relaxation

7. **Weekly Integration**
   - Scheduling recovery days
   - Signs you need recovery
   - Micro-recovery daily practices
   - Balancing recovery and activity

Provide a complete recovery day schedule from wake to sleep.