more than
therapy.

A MORE THAN THERAPY REFLECTION TOOL

My Wellness
& Recovery Plan.

A practical place to name what matters, build everyday supports, and decide how you want to ask for help.

Start anywhere. Write as much or as little as you choose. Designed for adults and teens; younger people may benefit from working with a trusted adult or qualified professional.

Choose a section. Every question is optional.

Start with your own meaning of wellness.

Recovery can look different for each person. Choose language, goals, and supports that fit your life. You can leave any question blank.

For example: more connection, steadier days, less isolation, or more choice.

People, culture, creativity, beliefs, learning, responsibilities, or another source of meaning.

Asking for help, adapting, noticing a need, or a skill I already use.

My identity, language, culture, access needs, privacy, or preferences.

Build a day that makes a little more room for you.

Think about practical needs and routines you can adapt. The goal is a workable day, not a perfect routine or a checklist to earn wellness.

Manageable food, water, rest, movement if suitable, or following an existing care plan with professional guidance.

A quieter space, housing support, transport, financial help, sensory changes, or a simpler routine.

Learning, work, creativity, care, rest, community, or something small I choose.

A peer, trusted person, group, cultural space, or an accessible form of contact.

One essential need, one task that can wait, and one specific request.

Make support easier to ask for.

You decide whom to involve and what to share. A nickname or role is enough here. Check that a person is willing and available before relying on them.

A nickname or role, a contact method, what I might ask, and when they are usually available.

A qualified professional, peer support, community service, or help with a specific everyday task.

A second contact, another service, or an agreed alternative. Confirm availability directly.

Words that help, things to avoid, access needs, language, boundaries, or support with decision-making.

Permission to involve a person, information I want withheld, or a boundary I want to discuss.

Notice a shift and choose a response.

Use your own observations. This planner does not interpret symptoms, measure risk, or decide what level of care you need. You can develop these notes with a qualified professional.

A situation, unmet need, conflict, reminder, overcommitment, or barrier—without describing painful details.

Changes I or a trusted person might notice in sleep, connection, routines, functioning, or other patterns.

What I can try, who I will contact, how soon I will act, and what I will do if support is unavailable.

Confirm a local urgent-care or emergency option with a professional. Record how to access it and who could help me get there.

Communication preferences, accessibility needs, practical responsibilities, who may be contacted, and support I find useful.

Choose a small step, then revisit it.

Plans can change with your energy, circumstances, and needs. Reviewing a plan is an opportunity to learn and adjust—not to grade yourself.

An action that fits the resources and energy I have. Waiting or asking for help can be a step.

Make it smaller, change the timing, ask for help, or choose a different step.

A date, an existing appointment, a trusted person, or a situation that signals a review would help.

What helped, what did not fit, practical support needed, or a preference I want others to understand.

Keep a copy, if you choose.

Print to paper or choose Save as PDF in your browser. An editable copy is a local JSON file that can be reopened here. These copies are not encrypted. Choose carefully where you keep or share them. Downloading does not save anything with our team.

Only planner files up to 256 KB are accepted. The file is read on this device; it is not uploaded. Review the replacement choice before opening it.

Support for your next step.

Explore the therapist directory, optional guided grounding audio, or grief activities and worksheets.

Original prompts draw on general person-directed recovery principles described by SAMHSA ↗, including practical needs, purpose, choice, and connection. This planner has not been independently validated as a treatment program.

Replace the current responses?