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90 days · real-life plan · free tracker
Get Back on Track: 90-Day Challenge
Not all or nothing. Walk and stretch every day, cardio and strength twice a week, one class, and two small daily rules. A challenge that fits a real week, as a New Year's resolution or any Monday.
- Free to start
- No ads
- Works offline
- Android & browser
Why this challenge works
Most challenges ask for everything, every day. Real life has a dog that needs walking, a spin class on Thursdays and weeks where only two workouts fit.
This plan mixes daily habits with weekly ones. A good week isn't seven perfect days; it's two cardio sessions, two strength sessions, one class, and the small daily things done most days. That's a week you can actually hit, ninety days in a row.
Make it your own challenge
Get Back on Track is one example. With Momentum Pro you can build a challenge exactly like it, or one that's completely yours:
- Pick your habits. Start from this plan, or from a blank one. Write them the way you'd say them: "Walk the dog", "Spin class", "No coffee after 2 pm".
- Set how often each one counts. Every day, or 1 to 6 times a week.
- Give the hard ones more points. Strength training worth 3, a glass of water worth 1. Harder habits weigh more in your score, so they're harder to skip.
- Choose your recovery days. A few flexible days off, or strict mode with none.
- Pick a length. 30, 66 or 90 days, or ongoing.
- Add reminders. One for each habit, at its own time.
Ideas to swap in
- Movement: 7,000 to 10,000 steps, take the stairs, 20 push-ups, a morning yoga flow.
- Food: one home-cooked meal a day, a serving of vegetables with every meal, no sugary drinks.
- Rest: 7 to 8 hours of sleep, phone out of the bedroom, no screens at meals.
- Mind: 10 pages of a book, a short journal entry, three things you're grateful for.
The Get Back on Track plan in Momentum
- Walk 30 minutesEvery dayDog walks count. So does the long way home.
- Cardio session2× a weekRun, bike, row or swim. Get your heart rate up.
- Strength training2× a weekGym, weights or bodyweight at home.
- Go to a class (spin, dance, yoga)1× a weekBook it, show up, enjoy the music.
- Stretch 10 minutesEvery dayMorning or evening. Your back will thank you.
- Water first thing in the morningEvery dayA big glass before coffee.
- 7+ hours of sleepEvery dayLights out early enough. It is the quiet engine of everything else.
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
- Is this a good New Year's resolution challenge?
- Yes. Ninety days covers the first three months of the year, and mixing daily and weekly habits makes it realistic enough to keep going past January.
- Can I change the habits?
- You can start Get Back on Track for free as it is. Changing habits, how often they count, recovery days and the length, or building your own challenge from scratch, is part of Momentum Pro.
- How do points work?
- Each habit is worth points. When you build your own plan in Momentum Pro, you can give harder habits up to 10 points, so they count more in your daily score.
- Is the Get Back on Track 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 Get Back on Track plan take?
- 90 days, with 7 habits on the days shown above.
Day 1 can be today.
Start Get Back on Track in a minute. Free to start, no ads.
