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Momentum's signature challenge · 28 days · free tracker
The 7-5-3-1 Challenge
Read 7 days a week, move 5, train strength 3, and take 1 reset. Four habits, counted per week, for 28 days. Not everything every day: a week you can actually keep.
- Free to start
- No ads
- Works offline
- Android & browser
The 7-5-3-1 rules
The name is the challenge: each number is how many times a week you do one habit.
- 7× a week: read 10 pages. Every day, any book you like.
- 5× a week: move 30 minutes. Walks count. So do runs, rides, dance and anything that gets you moving.
- 3× a week: strength training. Gym, weights or bodyweight at home.
- 1× a week: one reset. Yoga, a long walk or a hike. Slow down on purpose.
- Do it for 28 days. Exactly four weeks. You choose which days.
Why not every habit every day?
Most challenges ask for everything, every day, and one bad day feels like failing. The 7-5-3-1 counts each habit per week. Strength on Monday, Wednesday and Saturday? That week's 3 is done. Busy Thursday? You still have the weekend.
That's the whole idea of Momentum: consistency over perfection. A good week is a week you can repeat.
How to start in Momentum
- Start the plan. Tap "Start this plan free". The four habits are ready, each with its own weekly target.
- Tick off as you go. One tap per habit. Each habit shows how many you have this week, for example "Strength training, 2 of 3 this week".
- Watch the week fill up. The ring shows your whole week at a glance.
The 7-5-3-1 Challenge plan in Momentum
- Read 10 pagesEvery dayEvery day. Any book you like.
- Move 30 minutes5× a week5 days a week. Walks count.
- Strength training3× a week3 days a week. Gym, weights or bodyweight at home.
- One reset: yoga, a long walk or a hike1× a weekOnce a week. Slow down on purpose.
Make it yours
Start this plan free, exactly as it is. With Momentum Pro you can shape it to your life, or build your own challenge from scratch:
- Your own habitsAdd, remove or rename habits: a dog walk, a spin class, no coffee after 2 pm.
- How often, per habitEvery day, or 1 to 7 times a week. Strength twice, a class once.
- Your recovery daysChoose how many off days you get, or go strict with none.
- Harder habits count moreIn your own plan, give tough habits up to 10 points so they weigh more in your score.
- Any length30, 66 or 90 days, or ongoing.
- A reminder for each habitEach at its own time, so the nudge comes when it helps.
Why it's easier to stick with
- One tap per habitCheck off as you go. No forms, no fuss.
- See your weekA progress ring and calendar show how you're really doing.
- Miss a day, keep goingRecovery days mean one off day doesn't undo your week.
- Reminders that landA daily nudge, and with Pro a reminder for each habit at its own time.
Questions
- What does 7-5-3-1 mean?
- It's how many times a week you do each habit: read 7 times, move 5 times, strength 3 times and one reset (yoga, a long walk or a hike) once a week.
- How long is the 7-5-3-1 Challenge?
- 28 days, exactly four weeks, so every weekly target lines up.
- Can I choose which days?
- Yes. Only the number per week counts, so you pick the days that fit your week.
- Is the 7-5-3-1 Challenge free?
- Yes. You can start and track it for free in Momentum, on Android and in your browser.
- Is the 7-5-3-1 Challenge plan free?
- Yes. Starting and tracking any ready-made plan in Momentum is free, in the Android app and in your browser. Momentum Pro adds streaks, levels, your own plans and a reminder for each habit.
- How long does the 7-5-3-1 Challenge plan take?
- 28 days, with 4 habits on the days shown above.
Day 1 can be today.
Start 7-5-3-1 Challenge in a minute. Free to start, no ads.
