Personalized Recovery Plan Worksheet

Step 1: Recovery Audit (Self-Assessment)

Reflect on your current recovery habits. Use the sections below to document your practices and identify areas for improvement.

Average Sleep Duration: ___________________________

Recovery Activities (Check all that apply):
[ ] Stretching
[ ] Ice Baths
[ ] Nutrition
[ ] Meditation
[ ] Sleep Tracking
[ ] None (yet)

Post-Workout Nutrition Habit (e.g., protein shake, full meal): ___________________________

How do you 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 below to create a balanced recovery plan tailored to your needs.

Physical Recovery Options (Select One)

[ ] Foam Rolling
[ ] Yoga
[ ] Ice Bath
[ ] Stretching
Selected Activity: ___________________________

Mental Recovery Options (Select One)

[ ] Guided Meditation
[ ] Visualization Exercises
[ ] Deep Breathing
Selected Activity: ___________________________

Emotional Recovery Options (Select One)

[ ] Journaling (e.g., Gratitude)
[ ] Reflective Writing
Selected Activity: ___________________________

Step 3: Action Plan & Commitment

Which recovery habit do you think will make the biggest difference for you?

Pick ONE recovery habit to improve this week—write it here:

How will you track your recovery progress? (Example: journal, phone app, habit tracker):

Final Note: Recovery is a process, not an event. Small, consistent habits lead to long-term success. Stick with your plan, adjust as needed, and remember: Better recovery leads to better performance.