A REDs Recovery Game Plan
Your REDs Recovery Game Plan (aka the New, Temporary, "Training Schedule")
Just like a solid training plan in sport helps you get fitter, stronger, and more skillful, your REDs recovery deserves the same kind of attention and care. Think of it like a new kind of training schedule - one that supports your body, mind, and long-term goals so you can come back even stronger.
Here are some ways to structure your recovery like a pro:
Track Your Progress (like you would in training)
It's always motivating to see how far you’ve come. Try journaling how you're feeling, both physically and emotionally, or note down things like energy levels, mood, sleep, appetite, thoughts, feelings, and anything else that stands out.
At first, you might not see many changes. That doesn’t mean you’re not making progress. Nor is it a true reflection of the effort you are putting in. Just as you don’t become a champion overnight, recovering from REDs takes time and consistent effort. It’s about showing up every day, making hard choices, and doing things that might feel scary. One of my favorite quotes to summarise this process is, “Feel the fear and do it anyway.”
The quicker you step out of your comfort zone, the quicker you’ll realize that nothing bad happens when you choose health - only growth.
Progress might not feel obvious in the moment. But if you feel like nothing’s changing after a few weeks, looking back at your notes might show small wins you hadn’t noticed. It might also help you decide what adjustments to make further down the line. For example, if weight restoration is your goal and nothing much has changed after adding daily snacks for a month, it might be time to try something more substantial.
Progress is the sum of small, brave efforts, repeated over time. Writing them down helps them feel real".
Create a New Routine
If you’re used to training at a set time, suddenly having nothing on the schedule can feel like a gaping chasm in your day. While I wouldn’t recommend obsessing over structure, I personally found it helpful to set time aside for certain activities. Otherwise, I’d be prone to wallowing in self-pity while wondering whether my training group had finished their warm up! Whether it’s sleeping in, taking your time over making a special breakfast, reading a book (find my REDs-related recommendations here), or catching up with a friend, block that time out and try to embrace it. It’s not about replacing training with more pressure - just about giving some structure to your day so your mind doesn’t spiral.
Try New Things
You’ve probably had to pass on hobbies, social stuff, or creative interests because of sport. Now’s a great opportunity to bring them back. Rather than automatically dismissing any alternative to exercise as ‘not the same’, ‘dissatisfying’ or ‘lame’, try looking at them through a positive lens. This is your chance to thrive outside of sport. Not fall apart without it.
Whether it’s baking, painting, yoga, music, cooking, journaling, reading, gardening, volunteering, developing your flexibility, learning an instrument, drawing, photography, or learning a language, try to do something that brings joy but doesn’t drain your energy. Every minute you spend doing something that “fills your cup” counts towards reducing the time it’ll take to recover!
You can also use this time to build your mental skills. Stuff like confidence, mindfulness, visualisation, or positive self-talk. Even if it seems more comforting to scroll through your social media feed or binge-watch a TV series, stretching yourself to practice something that requires some effort can help provide the satisfaction previously brought to you through training.
Think of it as training your mind the same way you'd train your body.
And if the idea of gaining weight is weighing on your mind (common but tough), know this: REDs recovery doesn’t always equal weight gain, but if it does, it’s because your body needs it. Try to trust this process. Your body is not failing you. It’s asking for what it needs to work properly again.
Some Useful Journaling Prompts
What beliefs do I hold about weight gain, and where do I think they came from?
How do I want to feel in my body - strong, free, at peace? What choices can I make today which support that feeling?
What would I tell a teammate or friend who was struggling with the same fears I’m facing?
How has my body supported me today, even if I’m finding it hard to like how it looks?
What’s one thing I appreciate about my body right now that has nothing to do with its appearance?
Build Your Dream Support Squad
You don’t need to go through this alone - and honestly, I wouldn't recommend it. Lean on people who lift you up, not those who trigger you or cause comparison. If social media is messing with your head, take a break. At the very least, unfollow accounts that don’t support your current goals or make you feel good about yourself. Energy is contagious and while you might be used to spending time with other athletes with their own problems (whether visible or not), try to surround yourself with positive people who reflect who you want to be and how you want to feel.
Comparison is a trap you really don’t need right now (or ever). Free yourself from it.
Learn How to Actually Rest
Rest isn’t weakness. It’s fuel. It’s fuel. It’s strength. It’s healing.
Rest helps your body rebuild bone, balance hormones, boost immunity, and reset. REDs might make you feel like you have to earn rest, but the reality is: rest is productive. It's an essential part of getting back to full health and maintaining your performance in the long term too. Ask any top athlete: they’ll tell you rest is just as important as training. Even if it’s just embracing the freedom of not travelling to and from training, or rushing from one activity to the next, try to enjoy it. Guilt free! Slow mornings. Longer chats. Chill time. It all counts. Give yourself some credit.
Celebrate the Small Wins
When you're training or competing, it's easy to know when you’ve achieved something, but REDs recovery wins can be way more subtle.
Did you rest when you planned to? Eat without guilt? Choose self-compassion over comparison? That’s progress. Your brain might try to downplay it, but these moments are how you move forward. And never hesitate to share your wins with me as I’ll celebrate with you!
The Bottom Line:
This season of recovery is still part of your athlete journey. It’s just a different phase - and maybe the most important one of all.
You’re not falling behind. You’re building a stronger, wiser, more resilient version of yourself.
Every step you take is shaping a stronger, wiser, and more resilient version of yourself. When you’ve done what it takes to rebuild, refuel, reflect, and reconnect with everything that makes you you (outside of sport), you won’t regret a single step of this journey.
You've got this.
Extra Journaling Ideas:
Tracking Progress
What’s one thing that felt a little easier today compared to last week?
How did I feel after nourishing my body today, physically and emotionally?
What signs, even tiny ones, have I noticed that show my body is healing?
What thoughts or emotions have been coming up around food, rest, or body image lately?
New Routines
What part of my new routine feels comforting or helpful?
What’s something small I did today that gave my day some structure or intention?
What do I notice when I allow myself to slow down?
How do I feel in the spaces where training used to be?
Tryig New Things
What’s something I used to love doing or wanted to try before sport took over my schedule?
What non-exercise activity made me feel calm, joyful, or creative today?
How did I feel before, during, and after trying something new?
What did I learn about myself today outside of sport?
Rest
What does rest really mean to me? How does it feel when I allow it?
What makes me feel most rested, physically, mentally, and emotionally?
What’s one thing I used to feel guilty about resting from that I now give myself permission to let go of?
What happened when I chose rest over pushing through today?
Small Wins
What’s one achievement (relating to recovery) that I can celebrate today, no matter how small it might seem?
What choice did I make today that supports my long-term health and recovery?
What’s one thing I did today that would have felt scary or impossible a month ago?
What would I say to a friend who made the progress I did today?