Input → math → label

Movement tracker — minutes, targets, and levels

This page explains a deterministic system: you record minutes moved, compare to a personal target, calculate completion percentage, and read a simple activity-level category. Numbers are tools for honesty, not judgment.

How to use this tracker

Pick a weekly target sum that fits your life — example 150 intentional movement minutes. Each evening, log brisk walks, mobility sessions, strength work, and long active chores. Exclude passive standing; include purposeful movement only you would count if explaining to a friend.

Step What you record Why it matters
1. Input Minutes moved today; weekly target minutes. Clear numerator and denominator for percent math.
2. Calculation Completion % = (week-to-date minutes ÷ target) × 100, capped display at 100 for sanity. Shows pacing — ahead, on track, or behind — early enough to adjust.
3. Output Category band from table below (steady, building, minimum, recovering). Human-readable story for planning next week.

Plain-text worked examples

Every system here shows Input → calculation → output in plain text.

Example 1 Input: Today you moved 28 minutes. Your rolling seven-day sum is 132 minutes. Weekly target is 180 minutes. Calculation: 132 ÷ 180 = 0.733… → 73.3% of weekly target reached so far. Output: Category = "Building" (between 60% and 85% mid-week).
Example 2 Input: Seven-day sum 195 minutes, target 180. Calculation: 195 ÷ 180 = 1.083 → display completion as 100% (cap). Output: Category = "Steady — upper band" for the week.
Example 3 Input: Illness week; seven-day sum 45 minutes, target 150. Calculation: 45 ÷ 150 = 30%. Output: Category = "Recovering — reduce target next week or keep journal-only mode."

Category table

Completion % (week-to-date) Label Practical interpretation
0–39% Recovering / restarting Shrink session size; protect sleep; optional journal without targets.
40–59% Minimum viable momentum Add one anchor walk or active break daily.
60–84% Building Normal life noise; stay the course.
85–100% Steady Maintain or add quality focus rather than only more minutes.
Example routine A — Logging ritual (2 min)
  1. Sum minutes since wake that qualified as intentional.
  2. Add to weekly tally note.
  3. Run percent mentally or with calculator.
  4. Pick tomorrow’s smallest guaranteed session from Weekly plan if under 60% by Thursday.

Live mini-calculator (optional)

Enter numbers to see the same pipeline locally in your browser. No data leaves your device.

Adjust to experiment; categories follow the table above.

Press the button to calculate.
Example routine B — Friday audit

Export notes to paper weekly: three busiest successes, one friction point (time/space/motivation), one adjustment for next week. Keeps the tracker psychological lightweight.

Privacy note

Figures you type in the calculator above stay in your browser session only. For broader data practices, read Privacy.