The tool · interactive · resets every Monday
Your week, on one card.
One honest week: move on most days, challenge the muscles twice, protect the evenings. Tick what actually happened — the card scores the week against the public-health targets, then starts fresh on Monday.
The card
Tap what happened.
What counts
Keep it honest, keep it easy.
Move 30 — about thirty minutes of anything that lifts your breathing: a brisk walk (a day of the 30-day plan counts by definition), cycling, a long swim, vigorous gardening. Five ticked days is the path to the 150-minute weekly guideline — not a rule, a route.
Strength — one of the two weekly sessions from the six patterns or the home routine. Two ticks meets the muscle-strengthening guideline. Two, not seven: recovery days are where adaptation happens — the recovery guide explains why.
On-time night — the evening you got to bed in time for seven-plus hours (why sleep is the recovery multiplier). The habit lives or dies at night, so the card tracks nights, not mornings.
Scoring, stated plainly: the card reads 5 moves · 2 strength · 5 on-time nights as a complete honest week. It is a mirror, not a judge — a bad week is data for next week, and the card resets itself every Monday either way.
General information, not medical advice. If you have a health condition, have been inactive for a long time, or something hurts sharply, talk to a qualified health professional first.