How ShiftPlans Works
Get your free, personalised 7-day health plan in minutes. No sign-up required, completely free forever.
What ShiftPlans Does
ShiftPlans creates research-informed, personalised health strategies specifically designed for shift workers. We understand the unique challenges of working irregular hours and provide practical solutions to help you thrive.
Nutrition Plans
7-day meal plans with recipes, timing strategies, and shopping lists tailored to your shift pattern and dietary needs.
Exercise Programmes
Workouts designed around your shifts with detailed instructions, timing recommendations, and equipment suggestions.
Sleep Strategies
Evidence-based sleep optimisation techniques including light therapy, napping schedules, and environment tips.
The Process: From Questions to Your Plan
Tell Us About Your Shifts
Our onboarding takes just 2-3 minutes. You'll answer questions about:
- Your shift pattern (rotating, permanent nights, 12-hour shifts, etc.)
- Shift start and finish times
- Your fitness level and exercise access
- Dietary preferences and restrictions
- Current health challenges (sleep issues, energy levels, etc.)
We Create Your Personalised Plan
Our system instantly generates a comprehensive health plan based on your specific circumstances and the latest shift work research.
Takes less than 5 seconds - Your personalised plan is generated instantly
View Your Recommendations
Immediately after completing the questionnaire, you'll see:
Meal Timing Strategy
When and what to eat around your shifts
Exercise Routine
Pre-shift activation and recovery workouts
Sleep Protocol
Light exposure and napping schedules
Product Recommendations
Helpful tools and supplements
Get Your Detailed Plans via Email
Enter your email (optional) to receive three comprehensive guides:
7-Day Meal Plan
Complete recipes with ingredients, instructions, nutritional info, and a shopping list
7-Day Exercise Programme
Detailed workouts with exercise instructions, sets, reps, and timing around your shifts
Sleep Optimisation Guide
Light therapy schedules, supplement timing, and environment optimisation tips
How to Use Your Plan
Review Your Recommendations
Start by reading through all three guides. Each section includes:
- • Why it matters: The science behind each recommendation
- • Practical steps: Exactly what to do and when
- • Customisation tips: How to adjust based on your needs
Start with One Area
Don't try to change everything at once. We recommend:
- • Week 1: Focus on meal timing and one simple recipe each day
- • Week 2: Add pre-shift activation exercises (10-15 minutes)
- • Week 3: Implement sleep hygiene protocols
- • Week 4: Add light therapy and supplement timing
Use the Shopping List
Each meal plan includes a complete shopping list organised by food category. Print it out or use it on your phone when shopping. All recipes are designed to minimise prep time and use common ingredients available in UK supermarkets.
Track Your Progress
Notice how you feel after implementing the strategies. Most shift workers report improvements in energy levels, sleep quality, and overall wellbeing within 7-14 days. Adjust the plan based on what works best for you.
Why Is This Free?
We believe every shift worker deserves access to evidence-based health strategies regardless of their budget. ShiftPlans will always offer free personalised plans.
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