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Routines
Get Your Head Right
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Routines

Simple systems that help you stay stead, recover well, and protect what matters outside the job. 

Pre-Shift Routine

Start the day with more control, steadiness, and intention. These routines help you get your mind, body, and focus ready before the shift begins.

10-Minute Start

Some mornings you do not need a full routine. You just need a few minutes to slow down, wake up, and get pointed in the right direction before the shift begins.

Listen to a short guided meditation to clear distractions, settle your mind, and focus on the shift ahead.

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Spend a few minutes stretching, walking, or doing light mobility work to wake up the body and reduce stiffness before the shift.

 

Ideas:

  • Neck and shoulder rolls
  • Hip stretches
  • Light walk
  • Bodyweight squats
  • Push-ups

Before the shift starts, drink water and avoid beginning the day already behind. Hydration helps with energy, focus, patience, and avoiding the crash later.

Caffeine & Fuel Plan

Use caffeine strategically, fuel your body consistently, and avoid the energy crash that can make a long shift feel even longer.

Find the latest time to consume caffeine without increasing the chances of sleep disruption later.

Caffeine Cutoff Calculator

Find a smarter caffeine cutoff time based on when you want to sleep, your shift type, and how sensitive you are to caffeine.

Identify habits that may be contributing to energy crashes during or after shift.

Energy Crash Calculator

Find the most likely reason your energy dropped and get a quick fix for the rest of shift.

Calculate a daily protein target to support recovery, energy, and physical readiness.

Protein Target Calculator

Estimate a daily protein range for steady energy, recovery, strength, and better shift performance.

Quick Fuel Tips

  • Hydrate before caffeine.
  • Eat protein early in the day.
  • Avoid relying on caffeine to replace sleep.
  • Reduce caffeine later in the shift.
  • Fuel consistently instead of waiting until you crash.

Shift Bag Builder

A well-packed shift bag can make long shifts easier, reduce unnecessary stress, and help you stay prepared when the unexpected happens. Build a bag that supports your comfort, focus, and recovery throughout the day.

The items most officers carry every shift.

Examples:

  • Water bottle
  • Phone charger
  • Portable battery pack
  • Pens and notebook
  • Extra uniform items
  • Flashlight batteries
  • Personal medications
  • Spare contacts or glasses

Items that help you maintain energy and avoid running on empty.

Examples:

  • Protein bars
  • Healthy snacks
  • Electrolyte packets
  • Gum or mints
  • Meal prep container
  • Coffee or caffeine backup

The items you hope you never need but appreciate when you do.

Examples:

  • Rain gear
  • Extra socks
  • Hand warmers
  • Cooling towel
  • Ibuprofen or approved OTC items
  • Hygiene supplies
  • Change of clothes

Answer a few questions about your assignment, shift length, weather, and preferences to generate a personalized shift bag checklist.

Shift Bag Builder

Build a practical food, hydration, and recovery pack list based on your shift length, weather, overtime risk, and training demands.

Post-Shift Routine

The shift may be over, but your system may still be running. A post-shift routine can help you downshift, recover, and reduce the chances of bringing the entire day home with you.

Before walking through the door, take a few minutes to slow down, breathe, and leave what can stay at work behind.

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The body often carries what the mind pushes through. A short walk, stretching routine, workout, or mobility session can help discharge tension and stress from the shift.

Ideas:

  • 10-minute walk
  • Stretching
  • Light workout
  • Mobility routine
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Long shifts can leave you running low on water, food, and energy. Give your body what it needs before reaching for caffeine, alcohol, or the couch.

Focus on:

  • Water
  • Protein
  • Balanced meal or snack

If the shift is still following you around hours later, use Put It Away to sort through what’s sticking and give your mind somewhere else to put it.

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See how much the shift took out of you and what recovery may be needed.

Shift Recovery Gauge

Check how hard your system may be running after sleep loss, stress, caffeine, overtime, alcohol, or training.

Daily Routine

Build small, repeatable habits that keep you steady over time. Use these routines to support your mind, body, energy, and recovery before the job starts taking from your tank.

The Power Hour Method

A simple 60-minute routine built around three areas: mind, body, and soul. Do 20 minutes for each, or shorten it to 10 minutes each when time is tight. Use it all at once in the morning, or break it up across the day.

Power Hour

A simple daily routine: 20 minutes for your mind, 20 minutes for your body, and 20 minutes for your soul. 

20 Mind • 20 Body • 20 Soul

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Build Your Power Hour

Day-Off Routine

The best days off do more than get you away from work. They help you recharge, reconnect, and return to the next shift with more in the tank.

Recharging is not just sitting around and not doing anything. It is intentionally restoring what the job takes out of you: Sleep, movement, hydration, downtime, and lower stress.

The badge is part of who you are, but it is not all of who you are. Use time off to reconnect with family, friends, faith, hobbies, nature, or anything that reminds you there is life outside the job.

 

Ideas:

  • Spend time with your spouse, partner, children, or family
  • Call or meet up with a friend
  • Attend church or spend time in prayer
  • Coach, volunteer, or give back to your community
  • Go fishing, hiking, golfing, hunting, or spend time outdoors
  • Work on a hobby, project, or skill
  • Read, listen to music, or enjoy quiet time

Ask yourself: What helps me feel like myself when I’m not wearing the badge?

A day off can be more than catching up or checking out. Use part of it to put something back into yourself physically, mentally, or personally.

 

Ways to build yourself back:

  • Get a workout in, even if it is short
  • Take a walk, stretch, or do mobility work
  • Read or listen to something that helps you grow
  • Work on a personal goal outside the job
  • Clean up one area that has been weighing on you
  • Prep food, gear, or clothes for the week
  • Spend time on a hobby, project, or skill
  • Do one thing that makes tomorrow easier

Ask yourself:  What is one thing I can do today that future me will be glad I did?

Before the next shift begins, take a few minutes to check in with yourself and prepare for the week ahead. A simple review can help you catch problems early, reduce unnecessary stress, and start the week with more clarity and control.

 

Check in on the following:

Sleep

  • Am I getting enough sleep?
  • Am I carrying sleep debt into the week?
  • What can I do to improve my sleep schedule?

Stress

  • What is causing the most stress right now?
  • Is there anything I need to address instead of carrying it into another week?

Energy

  • How is my energy compared to a typical week?
  • What has been helping or draining my energy lately?

Schedule

  • What shifts, court dates, appointments, or family commitments are coming up?
  • What can I prepare for now to make the week easier?

Recovery

  • Have I made time to recharge?
  • What is one thing I can do this week to take care of myself?

Ask yourself:  What is one adjustment I can make this week that would have the biggest positive impact?

The goal is not to create the perfect week. The goal is to stay ahead of problems instead of reacting to them after they build up.

Weekly Wellness Check

Take a few minutes to check your own gauges. Review your sleep, stress, energy, patience, relationships, and overall well-being so you can catch small issues before they become bigger problems.

A quick check-in to see how you’re doing before the next week gets underway.

Recharging rarely happens by accident. Most officers are good at scheduling work, appointments, court dates, and responsibilities. Few are as intentional about scheduling the things that help refill their tank.

Take a few minutes to review the activities that leave you feeling more energized, grounded, and connected. Then ask yourself if any of them are actually on your calendar this week.

 

Consider the following:

  • Have I planned any time for exercise or movement?
  • Have I made time for family or friends?
  • Do I have anything to look forward to this week?
  • Have I scheduled time for a hobby, project, or activity I enjoy?
  • Am I making time to recharge, or am I only making time to work and recover from work?

Ask yourself:  What is one thing I can put on my calendar this week that will help refill my tank?

The goal is not to fill every free moment. The goal is to make sure the week contains at least a few things that restore energy instead of only draining it.

 
 

A little preparation now can reduce stress later. Take a few minutes to look ahead and identify anything that may need your attention before the week gets busy.

 

Review the following:

  • Upcoming shifts
  • Court dates or overtime
  • Family commitments
  • Appointments
  • Workouts or physical activity
  • Sleep schedule
  • Meals, groceries, or meal prep
  • Personal goals

Ask yourself:  What is one thing I can do today that will make next week easier?

You do not need to plan every detail. The goal is simply to reduce surprises and give yourself a clearer path through the week ahead.

 
 

You do not need to overhaul your life every week. Small adjustments made consistently often create the biggest changes over time.

Take a moment to think about what is working well and what could use a little more attention.

 

Consider the following:

  • What helped me most this week?
  • What drained me the most?
  • What habit do I want to continue?
  • What habit do I want to improve?
  • What is one thing I can do differently next week?

Ask yourself:  If I could improve just one thing this week, what would have the biggest positive impact?

The goal is not perfection. The goal is steady progress and making small course corrections before problems become bigger than they need to be.

 
 

Get Your Head Right

The job can affect the way you think, feel, react, and carry stress. These tools, briefings, and resources are designed to help you stay steady, focused, and mentally sharp on and off the job.

Fortis 20 Briefings

Short conversations and practical guidance on the challenges officers face both on and off duty.

When stress, fatigue, overtime, and responsibility keep stacking up, you can still be showing up while quietly running on fumes. This briefing explores the signs of depletion, why functioning is not the same as recharging, and practical ways to start refilling the tank before it runs empty.

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Now that you have listened to the Running on Empty briefing, complete the “What’s Draining Your Tank” check-in below.

Protect Your Anchor

When your tank is running low, do not try to fix everything at once. Choose one steady habit to protect this week, such as sleep, real food, movement, or connection.

Protect Anchor Worksheet

Staffing shortages, mandatory overtime, paperwork, court appearances, policy changes, administrative demands, and department politics can create stress that has nothing to do with the calls themselves. This briefing explores how organizational pressure affects officers and practical ways to manage it without letting it consume your energy.

 
 
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Now that you have listened to the Navigating Organizational Stress briefing, complete the “Control the Controllables” check-in below.

Build a Work-Home Boundary

Organizational stress can follow you home if there is no clear transition point. Use this worksheet to create one simple habit that helps you mentally clock out, protect your home time, and leave more of the job where it belongs.

Build Boundary Worksheet

Public criticism can be frustrating, discouraging, and at times deeply personal. This briefing explores how to navigate criticism, avoid carrying every opinion as your own burden, and stay grounded in your purpose despite the noise.

 
 
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Now that you have listened to the Public Criticism briefing, complete the “Reconnect With Your Why” check-in below.

More Than the Badge

The uniform is part of who you are, but it is not all of who you are. Use this worksheet to strengthen the roles, relationships, and interests that exist outside the job.

Complete Activity

The job teaches you to stay alert, read people, watch exits, and notice what others miss. This briefing explores how that skill can follow you off duty and how to lower your guard when it is safe to do so.

 
 
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Now that you have listened to the Always Scanning briefing, complete the “Can You Power Down” check-in below.

More Than the Badge

The uniform is part of who you are, but it is not all of who you are. Use this worksheet to strengthen the roles, relationships, and interests that exist outside the job.

Complete Activity

Stress does not always look like stress. Sometimes it shows up as impatience, frustration, irritability, sarcasm, or a shorter fuse than usual. This briefing explores why that happens and practical ways to regain control before stress starts controlling you.

 
 
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Now that you have listened to the “Anger and Short Fuse briefing”, complete the “What’s Lighting the Fuse” check-in below.

Catch It Earlier

A short fuse usually gives warning signs before it takes over. Use this activity to identify what your body, thoughts, and behavior do before anger builds, then create a simple pause plan using S.T.O.P. and T.I.P.P.

Build My Pause Plan

Many officers use alcohol to relax, disconnect, celebrate, socialize, or shut off the job. This briefing explores when drinking becomes a coping strategy, how it affects sleep and recovery, and practical alternatives that help refill the tank.

 
 
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Now that you have listened to the “The Drink Dilemma” briefing, complete the “How Do I Actually Unwind” check-in below.

Expand the Toolbox

Most officers have a few go-to ways of dealing with stress. The problem is that when those become the only tools available, the toolbox gets pretty small. Use this activity to identify what helps you recharge, build additional coping strategies, and create a personalized plan for handling stress both on and off duty.

Expand My Toolbox

Most calls are left at the scene. Some are not. This briefing explores why certain calls stay with us, how to recognize when something is still sticking, and practical ways to process difficult experiences without carrying them into the rest of your shift or home life.

 
 
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Now that you have listened to the “After a Hard Call” briefing, complete the “What’s Still Riding With You” check-in below.

Expand the Toolbox

Most officers have a few go-to ways of dealing with stress. The problem is that when those become the only tools available, the toolbox gets pretty small. Use this activity to identify what helps you recharge, build additional coping strategies, and create a personalized plan for handling stress both on and off duty.

Expand My Toolbox

Hydration Gauge

Estimate your daily water target based on body weight, shift demand, caffeine, heat, training, and elevation.

Sleep Debt Calculator

Estimate how much sleep debt has built up and get a realistic recovery suggestion.