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TL;DR
Paper calendar. Fridge. X on every day you moved. Never miss two in a row. That's the whole rule.
Why this matters
The UK Chief Medical Officers recommend at least 150 minutes of moderate activity a week — spread across the week is best.
Source: UK Chief Medical Officers' physical activity guidelines
Weight, pace, times — you can't control day to day. You can control whether you went out. Track that.
- 1Get a paper calendar. Stick it on the fridge.
- 2Put an X on every day you moved — even 10 minutes counts.
- 3Miss a day, no drama.
- 4Never miss two in a row. That's the whole rule.
COMMON MISTAKES
- ×Only marking 'proper' workouts. Any movement counts.
- ×Beating yourself up over a miss. One miss is fine. Two is a pattern.
- ×Using an app that nags you. Paper wins.
LEVEL UP
- ↑Colour-code: green = walk, lime = run, black = strength.
- ↑Aim for 5 Xs a week, not 7.
- ↑Frame a full month at the end. Prove it to yourself.
Take it with you
Branded downloads. Free. Print the PDF, share the poster.
7-Day 1% Challenge
STACK THE WINS.
0/7 days done · 0%
Your next step
Print or draw a monthly calendar. Put it somewhere you'll see it every day.
Sources
Next in 1% Better
Habit Stacking