Personalized Recovery Plan Worksheet

Step 1: Recovery Audit

Reflect on your current recovery habits. Be honest — awareness leads to improvement.

Average Sleep Duration:

Recovery Activities You Currently Use (Check All That Apply):
[ ] Stretching
[ ] Ice Baths
[ ] Nutrition
[ ] Meditation
[ ] Sleep Tracking
[ ] None (yet)

Post-Workout Nutrition Routine
(Example: protein shake, full meal, snack):

How do you typically feel after workouts? (Circle One):
Fully Recovered | Slightly Sore | Fatigued | Burned Out

Step 2: Build Your Personalized Recovery Plan

Choose one activity from each category to create a simple recovery plan you can follow this week.

Physical Recovery (Pick One):
[ ] Foam Rolling
[ ] Yoga
[ ] Ice Bath
[ ] Stretching
Selected: ___________________________

Mental Recovery (Pick One):
[ ] Guided Meditation
[ ] Visualization Exercises
[ ] Deep Breathing
Selected: ___________________________

Emotional Recovery (Pick One):
[ ] Journaling (Gratitude, Reflection)
[ ] Writing about Lessons Learned
Selected: ___________________________

Step 3: Recovery Action Plan

Which ONE recovery habit will make the biggest difference for you this week?

How will you track your recovery progress?
(Examples: journal entries, checklist, phone app)

Final Reminder:

Recovery isn’t a one-time event — it’s a process.
Small, consistent habits lead to big gains.
Stick to your plan, check in weekly, and adjust when needed.
Better recovery = Better performance.