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Weekly Self-Care Checklist & Weekly Recovery & Self-Care Checklist — Printable, journal-ready checklists to help you track the recovery habits that actually move the needle. Organized in a simple Monday–Sunday grid, it covers movement (min. 20 min), stretching, meditation, cold plunge, infrared light, massage & cupping, dry brushing, Epsom salt soaks, leg compression boots, hydration, healthy meals, reading, screen-free time, and sleep. A built-in "Self-Care Menu" explains each category, plus a daily hydration tracker (each drop = 8 oz) and a weekly reflection prompt.
Neutral, minimalist design appeals equally to men and women, fits cleanly into any journal, and includes a brief medical disclaimer. Available as a general wellness version or an athlete/active-individual version with training-focused language (recovery-timed fuel, dynamic warm-ups, sports massage, post-training cold immersion).