Weekly Tracker · Deficit · Recovery Plan
| Debt Level | Symptoms |
|---|---|
| 0-2 hrs/week | Normal — minor fatigue, no impact |
| 3-5 hrs/week | Reduced focus, mood dips, slower reaction time |
| 6-10 hrs/week | Cognitive impairment, weakened immune system, weight gain |
| 10+ hrs/week | Comparable to legal intoxication, serious health risks |
| Strategy | How |
|---|---|
| Add 1-2 hours per night | Go to bed earlier for 1-2 weeks (don't binge sleep) |
| Weekend catch-up (limited) | 1-2 extra hours max — don't shift schedule dramatically |
| 20-minute power naps | Before 3 PM — restores alertness without ruining bedtime |
| Consistency over binges | Steady 8 hours beats 5 weekdays + 12 on weekends |