You should not be pushing into symptoms or trying to push through symptoms. Your exercise should never cause an increase in symptoms. Your exercise should be very low intensity until you have been free of dizziness for a straight week. If you increase your activity level and symptoms return, stop and wait for more clear time.

If your concussion specialist is focused on return to play, she sounds like she may be a weekend ImPACT seminar trained specialist. They tend to focus on pushing for return to play at the expense of depth of recovery. Coaches want players back on the field as soon as possible so the specialists try to push.

You should not be trying to evaluate progress more than every 7 days or so. No daily assessment. They are worthless.

Days after poor sleep are bad because of the poor sleep. Accept that.

Do you use screens at work each day ? Have you tried reducing the brightness of the screen ? F-Lux.com works for some. Avoid fast moving screens like video games.

Learn to recognize the early signs of fatigue. Needing to reread a line of text, struggling to focus, any sense of 'What did I just do/read?' Take a break. Change activities when you start to fatigue.

Reading can be a problem if the lines of text are too long or the writing is too complex/descriptive. Think of activities like juggling. You can only juggle 2 or 3 balls. Reading with background noise/voices or other stressors is more than 3 balls. Multitasking is 5 balls. Expect to fail if you try to juggle too many balls.

You should not go to bed until you are ready to fall asleep. You should be able to get comfortable and fall asleep within minutes. If you start to toss, get up. Distract yourself and wait for that sleepy feeling and go to bed again.

You should start slowing down with activities at least an hour before your usual bed time. No conversations or heavy reading. Start dimming lights. Take care of anything that needs to be ready in the morning, especially by making notes so you can 'let go' of those thoughts.

You can find the specific ways for you to recover best. Don't expect others to find the solutions. The doctors and therapists who have never experienced prolonged PCS rarely get it.

My best to you.