Recovery isn't complex. It's simple practices done consistently. This checklist keeps you connected to what matters.
How to use: Print this. Do it every morning. Check off as you go. At night, review what you completed and celebrate the wins.
Start Your Day Right
Drink water (at least 16 oz)
Move your body (stretch, walk, exercise - even 10 minutes)
Eat a real breakfast (protein + whole grains)
5 minutes of breathing or meditation
Remind yourself of your core values
Set one intention for the day
Stay Connected
Check in with your body (stressed? tired? hungry?)
One act of connection (call/text someone, face-to-face conversation)
One act of service (help someone, contribute to community)
Movement break (walk, stretch, dance)
Healthy eating (nourish your body, don't numb emotions)
Notice one moment of beauty or gratitude
Close Your Day Well
Review the day (what went well? what was hard?)
Release stress (journal, walk, stretch, breathe)
Prepare for tomorrow (plan, organize, set up for success)
Avoid screens 1 hour before bed
Journal or reflect on gratitude
Prioritize sleep (consistent bedtime, cool dark room)
Every Sunday (or Pick Your Day)
How many days did I complete my checklist? ___ out of 7
What made it hard? What got in the way?
What supported me? What helped the most?
What do I need to adjust for next week?
What am I proud of? Celebrate the wins!
