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Energy Zones Guide

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Today's Check-in Journey

5 checkpoints

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Longitudinal Healing

Trends & Recovery Patterns

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Avg Energy —

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— Avg Activity of typical

Daily Energy Flow

Overall energy from each Daily Summary

Green (8–10)

Yellow (4–7)

Red (1–3)

Symptom Distribution

Most Frequent Symptoms

Last 7 days

Counted across your wake-up, morning, afternoon and evening check-ins.

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Month

SMTWTFS

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Clinical Collaboration

Share with Your Care Team

Create a one-page recovery summary of the selected period to print or save as a PDF for your next appointment.

checkDaily energy & zones checkActivity vs typical checkSymptoms & notes

Opens your device's print dialog — choose "Save as PDF"

ecoClinical Companion

Education & Recovery Guide

Gentle, low-stimulation guidance for your healing. Read one card at a time and rest your eyes whenever you need to.

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Eye Comfort Mode

Warmer, dimmer screen. Reading uses brain energy too.

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4-4-6 BreathingInhale 4 · hold 4 · exhale 6

Foundational Insight

3 min read

psychology_altFunctional injury · real symptoms

What is a Concussion (mTBI)?

A concussion is a mild traumatic brain injury caused by a bump, blow, or jolt to the head or body that makes the brain move rapidly inside the skull. Your symptoms are real, and your brain needs time and care to heal.

visibility_offFunctional, not structural

It changes how the brain works rather than causing visible damage, which is why CT or MRI scans often look normal.

hourglass_topWhy pacing matters

Symptoms may get worse before they improve. Pushing through them can significantly delay recovery.

check_circleWith rest, pacing, and a gradual return to activity, most people recover fully — often within a few weeks.

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Warning Signs — Seek Emergency Care

Get emergency care right away if you, or someone you are caring for, has any of these:

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Common SymptomsPhysical, mental & emotional

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It's normal to have symptoms for several days or weeks. Early on, they may get worse before they improve. Tracking them helps you and your care team see your recovery.

Physical

Headache, fatigue, dizziness, mild-to-moderate nausea or vomiting, vision changes, sensitivity to light and noise, changes in sleep.

Thinking

Feeling mentally foggy, shorter attention span, memory problems, slowed thinking, difficulty reading.

Emotional

Irritability, sadness, anxiety, feeling emotionally sensitive.

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Energy Zones in Daily LifeHow to read your body's gauge

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Rate your energy 1–10 at each check-in. Your zone tells you what kind of activity fits right now.

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How to Pace Your RecoveryMatch activity to how your brain feels

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When symptoms worsen, stop. A flare-up is your brain's signal to rest. Pushing through delays recovery.
Rest is not complete inactivity. In the Green Zone, gentle movement and light engagement support healing.
Increase gradually. Add no more than 10–15 minutes at a time, and go back to the previous level if symptoms return.
Avoid extended bed rest. More than 24–48 hours of total rest can slow recovery.

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Cognitive vs Physical EnergyWhy "resting" tasks can tire you

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Thinking, reading, and taking in sights and sounds all use brain energy — just like physical movement does.

Everyday tasks that use brain energy:

Screen timeReadingConversationsNoisy placesMultitaskingGrocery shopping

Tip: Count long screen sessions toward your activity for the day, and plan a rest break after them.

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Sleep — Your Repair CycleNight sleep matters most

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Feeling tired with low energy is common after a concussion. Getting the right amount of sleep is critical to recovery.

nights_stayAim for 8 hours

Get most of your sleep at night — it's the best sleep for your brain.

snoozeShort, midday naps

After the first few days, keep naps under 1 hour and in the middle of the day.

chairStay upright by day

Avoid reclining or lying down for long periods during the day.

phonelink_offScreens off before bed

Give your eyes and brain a quiet wind-down.

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Healthy HabitsFood, water, caffeine & medicine

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Eat for brain recovery. Get most calories from vegetables, fruits, beans, nuts, legumes and whole grains. Limit highly processed foods.
Drink lots of water. Staying hydrated supports healing and helps with headache and fatigue.
Avoid alcohol. It interferes with brain healing and can worsen symptoms.
No caffeine in the evening. It can disrupt the sleep your brain needs. Ask your doctor about supplements.
Use medicine carefully. Acetaminophen or ibuprofen may help the more severe headaches if they are safe for you — overuse can make headaches worse. Avoid opioid pain medicines. Check with your doctor.

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Relaxation TechniquesHelp your body feel safe to heal

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Slow breathing · 20 min daily

Inhale 4, hold 4, exhale 6 to activate your rest-and-recover response.

Low-stimulation rest

15–20 minutes in a dark, quiet room without screens lets your nervous system reset.

Progressive muscle relaxation

Tense each muscle group for 5 seconds, then release, from feet to face.

Calm music or nature sounds

Soft and low volume — avoid heavy beats or sudden changes.

Gentle stretching

Slow neck and shoulder stretches. Stop anything that causes pain or dizziness.

Mindful body scan

Even 5 minutes of quiet attention can ease symptom intensity and anxiety.

Do something you enjoy

A short walk, gentle music, or brief time with a friend reassures your body it's safe to focus on healing.

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Exercise & Whole-Person CareGentle movement and support

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Start slow. Low-impact aerobic activity for 10–15 minutes that doesn't trigger symptoms helps restore blood flow to the brain. Increase slowly.
Neck or shoulder pain? Ask your doctor about physical therapy, gentle stretches, or massage.
Treat the whole you. Neck injuries, pain, insomnia, anxiety and depression all affect recovery — work with your doctor on them.
Ask for more help. Consider therapy if symptoms aren't improving after the first week, or ask for a referral to a concussion clinic.

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Return to School or WorkFour gradual steps

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School and work can make symptoms worse. Move through these steps gradually and take several rest breaks each day. If symptoms return, step back.

1
Small doses of screens & reading
Increase reading, texting and screen time 5–15 minutes at a time.
2
Short tasks at home
Gradually do more homework or work tasks outside the work setting — in a quiet room, on shorter assignments.
3
Part-time return
Attend only some classes or hours, limit tests, and do less homework than usual.
4
Full-time return
Keep your sleep, hydration and break habits going.

Avoid sports and risky activities (like skiing) until your doctor says it's okay. A second injury before you've healed can be more serious and take longer to recover from.

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Ready to Log Your Day?

Logging when symptoms are mild helps you spot patterns before you reach the yellow or red zone.

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Welcome back

Energy Zones Guide

Today's Check-in Journey

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Trends & Recovery Patterns

Daily Energy Flow

Most Frequent Symptoms

Month

Share with Your Care Team

Education & Recovery Guide

What is a Concussion (mTBI)?

Warning Signs — Seek Emergency Care

Ready to Log Your Day?

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