Melbourne

I just got back from my morning stroll, the fog burned off while I was out and it very quickly went from pleasant to a bit too hot in the sun. I need a cool down break before I can tackle bringing in yesterday's washing from the line.

I've been thinking overnight about how to plan and track my exercise goals, and think I've come up with a system that should work without triggering demand avoidance or all-or-nothing thinking that has led to failure in the past. It's based on a system that's been working well for me in budgeting, cleaning and gardening, areas I've also had similar issues keeping to a plan long term.

The basic system is to have two levels of goals, with overall success tracked weekly (well, every 8 days because that's my work cycle, but week is easier to say!). The lowest 'pass' level is basically a participation trophy. It will have a steps goal each day that is fairly easily achievable, plus making an attempt at the strength training routine three times a week - but even if I just do one set and then stop it will be a pass. The higher 'distinction' level will be to do the strength routines fully and to reach a higher level of steps/cardio on three days.

The way I'm going to track the progress is using a program called Beeminder which tracks ongoing goals. Basically I will start with one week's buffer, which is maintained every week I 'pass' or another week's grace can be added if I get a 'distinction', with a maximum of two weeks buffer allowed. Which means there is a lot of room for failure as long as it is not consistent, and not too much pressure to achieve the higher level constantly - I need it to feel like an achievement I want to work towards, not something I have to achieve.

I think I'll also do some sort of ongoing chart with stickers too, so I can see progress. Gold and silver stars each week or something like that.