There’s no roadmap for healing from Central Serous Retinopathy (CSR)—only signals. Some are obvious, like a blurry spot in your vision. Others are subtle: a drained nervous system, poor sleep, or chronic pressure you’ve been ignoring for years.
After my first CSR flare, I realized that healing wasn’t a supplement or a scan—it was a complete shift in how I lived.
Here’s what a typical day in my CSR recovery looked like—and still does, in many ways.
5:15 AM – Wake Up Gently, No Screens
I used to wake up and check emails immediately. Not anymore.
Now I start slow.
- Curtains open for natural light
- Deep breathing for a few minutes
- No phone for the first 30 minutes
This helps set my cortisol rhythm instead of spiking it.
5:30 AM – Bulletproof Coffee & Calm Focus
Coffee is still part of my day—but it’s intentional.
- I drink a small dose of coffee with MCT oil and ghee
- No sugar
- No mindless scrolling
This keeps energy stable without crushing my adrenals.
6:00–11:00 AM – Deep Work (With Breaks)
I structure my morning for:
- Focused work blocks (45–90 minutes)
- Breaks every hour (stretch, look outside, hydrate)
- No multitasking
Every 20 minutes, I follow the 20-20-20 rule:
Look at something 20 feet away for 20 seconds to reset eye strain.
11:30 AM – Movement + Midday Reset
CSR taught me that my body needs to move to regulate my brain.
- Walks in nature (barefoot if I can)
- Light resistance training or bodyweight work
- Sometimes a few minutes of cold exposure or sun
This lowers stress chemistry fast.
1:30 PM – Recovery Shake + Supplements
Lunch is usually:
- A protein shake with MCT oil
- Magnesium glycinate (for mood and nervous system recovery)
- Light meal if needed (meatballs, grilled chicken, avocado)
3:00 PM – 15-Minute Meditation or Breathwork
This part changed everything.
I take time to breathe, pause, and let go of the sprint.
Sometimes it’s breathwork. Sometimes it’s lying down in silence.
Either way, this reboots my nervous system before the evening.
Evening – Zero Stimulation Zone
By 7:00 PM:
- No caffeine
- No high-stress convos
- No high-sugar meals or tech binges
- Red light or candlelight in the house
Dinner is light and anti-inflammatory: wild fish, greens, olive oil, or sweet potato. Sleep starts hours before you’re in bed.
9:15 PM – Wind Down & Sleep
No screens.
I journal or read.
Sometimes I take magnesium again or sip herbal tea.
Lights out by 9:30.
Because sleep is not recovery’s reward—it’s the method.
What’s Changed Since CSR
- I don’t chase deadlines like I used to
- I respect my body’s cues
- I know the difference between being tired… and being depleted
- I’ve learned to trust silence
