Good Flippin Vibes
Movement Hub Resource
21-Day habit builder
goodflippinvibes.com/hubs/movement
goodflippinvibes.com/hubs/movement
21-Day Movement Tracker
Build the exercise habit in 3 weeks. Start ridiculously small. Progress gradually. Track everything.
Instructions: Check the box daily when you complete movement. Rate your mood before/after (1-10). Note the type of exercise and duration.
Goal Progression: Week 1 (5-10 min/day) → Week 2 (15-20 min/day) → Week 3 (20-30 min/day)
Goal Progression: Week 1 (5-10 min/day) → Week 2 (15-20 min/day) → Week 3 (20-30 min/day)Remember: Consistency > Intensity. Any movement counts. Missing a day? Just restart tomorrow.
Week 1: Establish Baseline (5-10 min/day) — Consistency is the only goal
| Day | Date | Done | Type of Movement | Duration | Mood Before | Mood After |
|---|---|---|---|---|---|---|
| Day 1 | ||||||
| Day 2 | ||||||
| Day 3 | ||||||
| Day 4 | ||||||
| Day 5 | ||||||
| Day 6 | ||||||
| Day 7 |
Week 2: Increase Duration (15-20 min/day) — Experiment with different types
| Day | Date | Done | Type of Movement | Duration | Mood Before | Mood After |
|---|---|---|---|---|---|---|
| Day 8 | ||||||
| Day 9 | ||||||
| Day 10 | ||||||
| Day 11 | ||||||
| Day 12 | ||||||
| Day 13 | ||||||
| Day 14 |
Week 3: Build Intensity (20-30 min/day) — Notice mental health improvements
| Day | Date | Done | Type of Movement | Duration | Mood Before | Mood After |
|---|---|---|---|---|---|---|
| Day 15 | ||||||
| Day 16 | ||||||
| Day 17 | ||||||
| Day 18 | ||||||
| Day 19 | ||||||
| Day 20 | ||||||
| Day 21 |
End-of-Challenge Reflection
| Days completed (out of 21): Favorite type of movement: Average mood improvement (after - before): | What surprised me most: Biggest challenge overcome: |
My commitment for the next 21 days: