Traffic Light System
Build Your Week: A Movement Plan
Step 1: Self Check-in
Think about a typical week. How would you rate how you feel?
🔴 Red Days: ______ days/week
🟡 Yellow Days: ______ days/week
🟢 Green Days: ______ days/week
Step 2: Your Movement Menu
Pick 2–3 options that feel doable for YOU.
🔴 Red Days
Examples: gentle stretching, short walk, breathing exercises
My option: _____________________________
🟡 Yellow Days
Examples: longer walk, light strength training, yoga
My option: _____________________________
🟢 Green Days
Examples: workout class, jog, resistance training
My option: _____________________________
Step 3: Build Your Week
My goal this week:
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I will move ______ days this week
-
For about ______ minutes each time
Reminder: Match your movement to how you feel each day, not a fixed schedule
Step 4: Plan For Barriers
What might get in the way?
What is one small way you can work around it?
Step 5: Reflection
One thing I feel confident I can try this week:________________________
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​Remember: You don’t need a perfect plan, you just need a starting point that works for you