This Weekly Recap Template is designed for individuals in the health and wellness niche who want a structured way to reflect on their progress, capture key insights, and maintain accountability. It helps you consolidate important information from therapy sessions, fitness coaching, or personal reflections, ensuring you don't miss crucial details and can track your journey effectively. By providing dedicated sections, it simplifies the process of reviewing your week and planning for the next, especially when voice notes are preferred over typing during emotional moments.
Weekly Overview
e.g., 2024-03-18
Enter the Monday of the week you are reviewing.e.g., 7 (generally positive, some moments of stress)
Rate your overall emotional state for the week on a scale of 1 to 10.e.g., Attended all therapy sessions, completed 3 workouts, meditated daily.
List any significant successes or positive events from the week.e.g., Struggled with sleep on Tuesday, felt overwhelmed by work deadlines.
Note any difficulties or obstacles encountered during the week.Therapy/Coaching Reflections
e.g., 2024-03-20 (Therapy), 2024-03-22 (Coaching)
Record the date(s) of any therapy or coaching sessions.e.g., Dr. Smith suggested journaling about triggers; Coach emphasized form over speed.
Summarize the most important points or new understandings from your sessions.e.g., Practice deep breathing for 10 mins daily, research mindful eating recipes.
List any tasks or exercises assigned or decided upon during sessions.e.g., Felt relieved after therapy, energized after coaching.
Describe your feelings and reactions related to your therapy or coaching experiences.Physical Health & Activity
e.g., Mon: Yoga, Wed: Strength, Fri: Cardio
Detail the types and frequency of your physical activities.e.g., Successfully meal prepped, ate out twice, focused on protein intake.
Reflect on your eating habits, successes, or areas for improvement.e.g., 3 (inconsistent, woke up frequently)
Rate your sleep quality for the week on a scale of 1 (poor) to 5 (excellent).e.g., Generally good, dipped mid-week afternoon.
Describe your overall energy levels throughout the week.Mindfulness & Mental Well-being
e.g., 5 days of 15-minute guided meditation, 2 days of mindful walking.
Record the frequency and duration of your mindfulness practices.e.g., Noticed less mind-wandering during meditation; felt more present during walks.
Document any insights or observations from your meditation or mindfulness activities.e.g., Work deadlines, family conflict, upcoming social event.
List specific situations or thoughts that caused stress.e.g., Deep breathing, talking to a friend, going for a run.
Note how you managed or responded to stressors.Goals & Planning for Next Week
e.g., Prioritize sleep, implement therapist's journaling exercise, try a new healthy recipe.
Identify 1-3 main areas or goals to focus on in the upcoming week.e.g., Schedule bedtime reminder, buy new journal, find recipe on Pinterest.
Outline concrete steps you will take to achieve your next week's focus.e.g., Busy work schedule on Tuesday, feeling unmotivated mid-week.
Consider any challenges that might arise and how you plan to address them.How to Use This Template
- Open the 'Weekly Recap' template in CraftNote at the end of each week, typically on a Friday or Sunday.
- Navigate through each section, using the microphone icon to record your reflections and insights directly into the relevant fields.
- For quantitative fields like 'Overall Mood Rating' or 'Sleep Quality', verbally state the number, then elaborate if needed.
- Review your entries, especially the 'Therapy/Coaching Reflections' and 'Goals & Planning for Next Week' sections, to ensure clarity and actionable items.
- Save your completed recap. CraftNote will automatically timestamp it, creating a chronological record of your health and wellness journey.
Customization Tips
- Add a 'Medication/Supplement Tracker' section if you're managing specific health conditions, noting dosages and observed effects.
- Tailor the 'Physical Health & Activity' section to your specific fitness regimen, e.g., 'Running Mileage' or 'Strength Training PRs'.
- Include a 'Gratitude Practice' field within 'Mindfulness & Mental Well-being' to cultivate a positive mindset and track daily gratitude entries.