A friendly first step with jet lag recovery is to notice what you already do and where small additions might fit.
Notice what already works
Build a version you can do while tired. Tired-day plans keep the whole thing going.
Start with what feels easy. If a step feels heavy, it is usually a sign to make it smaller, not to push through.
Pick one tiny start
Make it social if you can. Habits that include people tend to stick longer than solo ones.
Try it for a few days
If something stops working, it does not mean you failed. It means the next version is around the corner.
Adjust kindly
Give it a spot in your day, not just a slot on your calendar.
Say hi to progress
Choose the friendlier option more often than the perfect one. The friendlier option keeps showing up.
Keep the bar honest. Meeting the bar is a win. Exceeding it is a bonus.
Come back to this whenever you want a gentle reset. There is no scorecard.