Module 7 of 10

Tracking and reflective journals

A short daily note of what you did and how you felt, and a weekly look back to plan your next small step.

Listen to this moduleAbout 2 minutes

This module helps you keep going. A short note each day shows you what you have done. A few questions once a week help you plan your next step.

You can fill them in on your phone or on paper.

Your answers are saved only on this phone or computer. They are not sent to anyone. If other people use it, delete your answers when you finish.

Part 1 of 2

Progress log

Listen to this part, under 1 minute

Writing down what you do helps you see your progress. Many people do more than they think.

Each day, write a few words about what you did and for how long. Note how you felt, your energy and what got in the way. It takes about a minute.

A day with no activity is fine. Everyone has days like that. Start again the next day.

Part 2 of 2

Listen to this part, under 1 minute

Once a week, take a few minutes to look back.

What went well? What got in the way? What helped you?

Celebrate your small wins. One walk is a win.

Then choose your step for next week. If it was hard, make it smaller. If it was easy, add a little.

After 3, 6 and 12 months, check your progress and see what has changed.