Playbooks
Pre-built recovery protocols. Tap one to read it or apply it to your week.
Classic nursing & EMS block
4 on / 3 off — Nights
Four 12-hour night shifts (7p–7a) followed by three days off. Anchors daytime sleep 8a–4p.
Every other weekend off
Pitman (2-2-3) — Days
12-hour days, 7a–7p, on a 2-2-3 cadence. Predictable but the 3-day stretch is the killer.
Re-entry plan for days off
Coming off 4 nights
After your last night, sleep a short 4–5h block, then force yourself awake by 2 p.m. to reset.
Days → Evenings → Nights
Forward swing rotation
Forward (clockwise) rotation. Easier on your body than backward — each shift starts later than the last.
24 on, 48 off
24/48 — First responder
One 24-hour on-shift, two days recovery. Nap discipline during shift is everything.