Stay Sharp

Get steady. Stay focused. Take control.

What do you need right now?

Routines

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

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

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

Body weight (lbs) Shift length Heat or sweating level Caffeine use Workout or training today? Elevation

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

What time do you want to be asleep? How sensitive are you to caffeine? Shift type Caffeine load today

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

Shift length Shift type Weather / conditions Workout or training today? How reliable are meal breaks?

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

How much sleep do you usually need to feel solid? How many hours did you sleep last night? How many rough sleep nights in a row? Shift demand today

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

Hours slept in the last 24 hours Stress / call load today Caffeine load today Shift length Workout or tactical training today? Alcohol after shift?

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

Body weight Primary goal Activity level

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

How many hours since your last real meal? What did you mostly run on today? Hydration today Sleep last night Shift demand today