Example WRAP template
Wellness Recovery Action Plan (WRAP) Template
1. Daily Maintenance Plan
Routines and strategies that help me stay well each day.
| Routine / Strategy | Notes / Details | Time / Frequency |
|---|---|---|
| Example: Sleep 7–8 hours | Keep consistent bedtime | Nightly |
| Example: Breaks between tasks | 5–10 min stretch/walk | Every 60–90 mins |
| Example: Quiet workspace | Use headphones or natural lighting | As needed |
2. Triggers & Early Warning Signs
Things that may cause stress, low energy, or overwhelm.
| Trigger | Early Sign | Possible Response |
|---|---|---|
| Noisy classroom | Headache, fidgeting | Use earplugs, step outside briefly |
| Long lectures | Fatigue, difficulty focusing | Take micro-breaks, use energy planner |
| Bright lights | Eye strain, irritability | Adjust lighting, wear sunglasses indoors |
3. Coping & Recovery Strategies
What I can do when I notice early warning signs.
| Strategy | How to Use | Notes |
|---|---|---|
| Short walk | 5 min around building | Helps reset focus and energy |
| Deep breathing | 3–5 deep breaths | Use before group discussions |
| Sensory tools | Fidget, noise-canceling headphones | Use as needed |
4. Support Network
People or resources I can contact for help.
| Name / Role | Contact | Notes |
|---|---|---|
| Tutor / Mentor | Email / Phone | Ask for task adjustments |
| Counsellor | Email / Phone | For wellbeing check-ins |
| Peer Support | Message / Meet | Work together on study tasks |
5. Energy & Focus Planner (Optional)
Track your energy levels throughout the day to plan tasks.
| Time of Day | Planned Task | Energy Level 1–10 | Adjustment Needed |
|---|---|---|---|
| Morning | Lecture / Study | ||
| Midday | Independent work | ||
| Afternoon | Lab / Hands-on task | ||
| Evening | Review / Recap |
✅ Tip: Keep this WRAP somewhere visible and review it weekly. Adjust strategies as energy patterns or triggers change.