Milestone map
Milestone map
3 milestones
Log your sitting and first breaks
1 week
For one week, note when you sit for long stretches. Plan short movement breaks for those times. Log each break you take.
Proof required
Submit a one-week log showing your usual long sitting times and the movement breaks you took each day.
What gets checked
- Seven days logged
- Long sitting times identified
- At least one break logged most days
Common mistakes
- Logging from memory at the end of the week
- Planning breaks you can't take at work
- Only noting good days
Powstik Guide
A one-week log of long sitting and your breaks.
Steps
- If you have a health condition, check with a clinician first.
- Note when you sit for long stretches each day.
- Pick a simple break: stand, stretch or walk a few minutes.
- Set a reminder for your longest sitting times.
- Log each break as you take it.
Template
| Day | Long sitting times | Breaks taken | What I did | |-----|--------------------|--------------|------------| Reminder method:
What gets sent back
- A log written at the end of the week.
- No sitting times identified.
- Fewer than seven days.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check seven dated days
- Check sitting times are named
- Check breaks are logged most days
You'll sign in first, then come straight back here.
Take breaks every day for six weeks
6 weeks
Take regular movement breaks during long sitting every day for six weeks. Adjust the reminders until they fit your day. Keep the log.
Proof required
Submit a six-week daily log of movement breaks during long sitting, with a weekly note on what worked.
What gets checked
- Six weeks of daily entries
- Breaks during the long sitting times you named
- A weekly note on what worked
Common mistakes
- Dropping the habit on busy days
- Breaks only at weekends
- No weekly review
Powstik Guide
Six weeks of daily movement breaks, logged.
Steps
- Keep the reminder that worked best in week 1.
- Tie breaks to routines, like calls or kettle trips.
- Log breaks daily, even short ones.
- Review each week and adjust one thing.
Template
| Week | Days with breaks | Typical breaks per day | What worked | What I'll change | |------|------------------|------------------------|-------------|------------------|
What gets sent back
- Weekend-only breaks.
- Gaps of several days.
- No weekly notes.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check daily entries across six weeks
- Check breaks match sitting times
- Read two weekly notes
You'll sign in first, then come straight back here.
Reflect and share your routine
1 week
Complete eight weeks and write up the routine that worked for you. Share it so a colleague or friend could try it. Reflect on what changed.
Proof required
Submit your full eight-week log, a short shareable routine others could follow, and a 200-word reflection on how your day changed.
What gets checked
- Complete eight-week log
- A routine clear enough for someone else to try
- A reflection about the habit, not body measures
Common mistakes
- A routine too vague to follow
- Health claims instead of personal reflection
- Missing weeks in the log
Powstik Guide
An eight-week log, a shareable routine and a reflection.
Steps
- List the reminders and break types you kept.
- Write them as a routine someone else could copy.
- Share it with a colleague or friend.
- Reflect on how your day feels different.
Template
My sit-less routine Reminder: Break types: When I take them: Tips for busy days: Reflection prompts What changed in my day: What I'd tell someone starting:
What gets sent back
- A vague routine.
- Medical claims as the reflection.
- An incomplete log.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check eight weeks are logged
- Read the routine as a newcomer would
- Check the reflection is personal
You'll sign in first, then come straight back here.