Weekly Recovery Self-Care Checklist for Athletes

Weekly Recovery Self-Care Checklist — A printable, journal-ready checklist 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 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).