Weekly Activity Planner
Map your week, identify movement opportunities, and plan specific activities at realistic times. Educational tool for habit-building.
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Planning Framework
Design Your Personal Activity Plan
Structured planning tools and frameworks to identify opportunities, set realistic goals, and build sustainable movement into your unique lifestyle. Educational guidance—not fitness training or medical advice.
Our Planning Approach
Effective activity planning starts with understanding YOUR reality, not imposing a generic template. Our framework guides you through discovery, design, and implementation.
Step 1: Audit Your Current Day
Map existing movement, sitting time, and natural transition moments. No judgment—just awareness of what's actually happening.
Step 2: Identify Opportunities
Find realistic moments where movement fits without adding complexity. Anchor new habits to existing routines (habit stacking).
Step 3: Design Your Plan
Create a specific, implementable plan with clear touchpoints and accountability measures. Start small and build consistency.
Step 4: Track and Adjust
Monitor what's working and what isn't. Refine based on real-world experience, not theory.
Activity Opportunity Finder
Use this educational tool to estimate potential movement opportunities in your week. Remember: this is informational guidance, not a prescription or medical assessment.
15 minutes
3 breaks
Your estimated weekly activity opportunities:
≈ 160 minutes per week
This is an educational estimate showing your current opportunity window. Use it to identify where you might expand activity naturally. Individual needs and capabilities vary—this is not a recommendation or target.
Planning Resources
Educational worksheets and planning tools to support your activity habit development. These are reference materials—use them as guides, not prescriptions.
Daily Habit Tracker
Simple checkbox system to track consistency with your planned activities. Visual progress reinforces habit formation.
Request TemplateProgress Assessment
Monthly reflection worksheet to evaluate what's working, challenges, and adjustments. Supports continuous refinement.
Request TemplateBarrier Problem-Solving
Structured worksheet to identify obstacles and brainstorm solutions. Supports realistic habit implementation.
Request TemplateAccountability Partner Guide
Framework for working with a friend or group member on activity goals. Peer support increases consistency.
Request TemplateTroubleshooting Guide
Common challenges and practical solutions. Reference when habits feel stuck or motivation dips.
Request TemplateAll templates are sent via email after you provide your contact information. These are educational materials to support habit-building—not medical or fitness guidance.
Setting Realistic Activity Goals
Sustainable goals are specific, achievable, and tied to your actual life. Vague intentions ("move more") don't work. Specific plans do.
SMART Activity Goals
- Specific: "Walk during lunch" not "be more active"
- Measurable: "15 minutes" or "3 times per week"
- Achievable: Based on your actual environment and schedule
- Relevant: Aligned with your values and lifestyle
- Time-bound: "Starting Monday" or "for the next month"
Example: Instead of "I should exercise more," try "I will walk for 15 minutes after lunch, Monday–Friday, for the next 4 weeks."
Our coaches help you craft realistic, personalised goals during consultations.
Activity Planning Questions
We recommend monthly check-ins to assess what's working, identify barriers, and make adjustments. After 8–12 weeks, habits usually become more automatic and require less active planning.
Plans often need adjustment. Common fixes: make the activity smaller/shorter, anchor it to a different daily routine, or adjust the timing. Our coaching supports this troubleshooting process.
Our templates are educational resources designed for personal use. If you'd like to introduce colleagues or friends to our coaching, they're welcome to contact us directly.
Consistency matters more than perfection. Missing occasional days is normal. The goal is the 80/20 rule: aim for success 80% of the time, expect life to interfere 20%. Our coaching helps you get back on track after interruptions.
Ready to Build Your Activity Plan?
Our coaching includes personalised planning support. Start with a consultation to develop a realistic, sustainable plan.
Book a Planning Session