Weekly Movement Menu Reflection
About This Tool
The Weekly Movement Menu is about building a flexible, sustainable relationship with movement — not a rigid exercise prescription. Research on behavioral flexibility shows that having a menu of options (rather than one fixed plan) dramatically improves long-term adherence. This week, you built your personal menu. Let's see how you used it.
Reflection Prompts
Your Movement Menu
What are the 3-5 movement options on your personal menu? Include at least one high-energy option, one low-energy option, and one that you genuinely enjoy.
What You Used This Week
Which options from your menu did you actually use this week? What made you choose those specific ones?
The Low-Energy Day
Did you have a low-energy day this week? If so, which movement option did you choose? How did it feel to have a "minimum" option available?
One Addition
Is there one type of movement you've been curious about but haven't tried yet? What would it take to add it to your menu next week?
"Progress is not about perfection — it's about honest reflection and one small step forward. Your answers here help me support you with the precision and care you deserve."
— Dr. Ty
Questions & Reflections
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