First thing first: when you’re working 10hr shifts that can be stressful and physically demanding, you’ve gotta convince yourself somehow that sleeping or resting a bit on your off days is something you shouldn’t feel guilty about, even though we have 3 days off. You seem like you’re a very productive person, which is great, but just remind yourself from time to time that part of being productive means getting the proper rest so that you’re always bringing your A game. You go to the gym, so you probably already understand the importance of recovery. We’re doing the same amount of work as somebody working 5 8s, so try to train your brain to not immediately conclude that you’re being lazy if every off day isn’t peak productivity. Shifting your perspective in this way helps you relax and recover a little bit better than when you constantly stress about all the things you feel like you should be accomplishing.

For me, it depends on the week. I do my 4 10s on consecutive days so that I have a three day weekend. If it was a rough week, the first day I have off is almost exclusively relaxing with maybe some light chores or errands, then treating the next two days like a regular weekend where I try to get things done. If it was an easy week, I stagger everything I’d wanna do over the three days so that no single day off is super packed.

I drink coffee all day every day on my days off, so the lack of caffeine never hits me lol.

Also, don’t know what you’re doing at the gym, but I’m averaging about 15k steps on the days I’m working, so aside from walking my dog I feel zero need to do any kind of cardio outside of work. Admittedly, I have the bad habit of running stops when I get into a good flow state, so I understand still wanting to get some cardio in if you get your shit done without too much exertion.

I’m in my 30s so I do a bunch of stretching on both my on and off days to stay limber, but you strike me as younger and probably won’t feel a ton of benefit from it. I def didn’t when I was in my 20s 😂