Recovery Days Are Part of the Plan
Here’s something gentle to start with:
Big days often need soft days after.
Not because you didn’t enjoy yourself.
Not because you “should be able to handle more.”
Simply because a nervous system that worked hard needs space to settle.
Holiday gatherings, family visits, loud rooms, surprises, changed routines, bright lights, emotional expectations — that’s a lot for any brain.
And for a neurodiverse brain — including those with FASD — it can take even more energy to navigate.
Needing recovery isn’t a weakness.
It’s the body saying, “Thank you — now let me recharge.”
😴 A kind thing to remember
Rest is not quitting.
Rest is not laziness.
Rest is preparation.
It lets a brain:
restore emotional energy
settle from sensory input
rebuild tolerance
recover from unpredictability
feel steady again
When the brain has space to rest, the whole body breathes.
💚 A kind thing to normalize
Some people need the day after a big event to feel:
quiet
familiar
safe
low-pressure
routine-based
Maybe the day involves pajamas longer than usual.
Maybe it includes screens.
Maybe it’s leftovers and a blanket.
That’s not “wasting a day.”
That’s taking care of a nervous system.
🛑 A gentle release
You don’t have to jump back into regular life the second the gathering ends.
You don’t have to pretend you’re energized when you’re drained.
You don’t have to apologize for wanting quiet.
Your brain isn’t falling behind —
it’s resetting so you can keep going.
🌱 A supportive idea
Plan rest like it belongs — because it does.
Try something like:
“Tomorrow is our calm day.”
“No expectations Monday.”
“Soft clothes and soft voices.”
“Nothing heroic — leftovers allowed.”
When recovery is planned, there’s no guilt attached.
💭 Gentle reminders
Needing downtime doesn’t erase the joy you felt
Rest can be part of celebration
Leaving early can be protective, not dramatic
Capacity changes day-to-day — that’s okay
You don’t have to earn your recovery time
Your body is giving you information.
Your brain is asking for care.
Listening is allowed.
If anyone asks why you’re laying low, you can simply say:
“I am in scheduled post-sparkle recovery mode.”
Translation: the brain did a lot — now it gets a nap.
🌟 One last thing
You deserve days that fill you up —
and days that let you rest.
Recovery is not optional.
It’s not selfish.
It’s not shameful.
It’s part of the plan.
And yes — we are here. 💚
