Your daily journey to 8,000 steps

Welcome to my daily journal, where I share the real-time ups and downs of my health behavior change project. Here, you'll find honest reflections on my progress towards 8,000 steps a day, highlighting that consistency, not perfection, is the key to lasting change.

Consistency over perfection

One of the most important things I want you to understand from these entries is that behavior change isn’t about being perfect. Some days I easily hit my 8,000 steps, while others were a struggle due to my schedule or lack of motivation. These journals will reveal that reality.

MARLI'S PERSONAL JOURNAL

Week 1: March 29 – April 4

March 29

Today was the first day, and honestly, it was a bit of a reality check because I didn't reach my step goal at all. I realized that Sundays are my "chill" days, but I didn't realize quite how inactive I am when I'm just relaxing inside. From a theory standpoint, my Perceived Behavioral Control was low because I didn't have a plan to overcome my habit of staying stationary on weekends.

 

March 30

 I went way over my goal today because I went for a long walk outside and finished the night playing pickleball. It felt really good to move my body. This positive feeling improves my Attitude toward the behavior, making me more likely to want to do it again tomorrow.

 

March 31

 I reached my goal again today, but mostly because I was on my feet working all day. It was nice to get the steps in naturally without having to go out of my way to try. My Perceived Behavioral Control feels highest when my environment (like my job) forces me to be active.

 

April 1 

I just barely hit my goal today, but I’m glad I still managed to get it done. This showed me that I need to be much more intentional on days when I don't have work or school to keep me moving. I need to strengthen my Intention so I don't rely purely on luck to hit 8,000.

 

April 2

 I surpassed my goal today because I wanted to make sure I didn't have another "close call" like yesterday. I went on a walk with my friends and then played pickleball again. Having friends involve me in activities creates a strong Subjective Norm, where I feel social pressure (the good kind!) to keep up with the group.

 

April 3

 I hit my goal again today, and it feels like I’m finally starting to get consistent with this routine. Even though I didn’t do a lot of extra "workout" movements, my daily habits are shifting. My Attitude is becoming more positive as I see that 8,000 steps is a realistic and "doable" goal.

 

April 4

 I didn't hit my goal today even though it was beautiful outside. I spent most of the day tanning because it was hot, and unfortunately, tanning doesn't involve much moving. I tried to make up for it with pickleball at night, but I couldn't quite close the gap. This shows how a competing desire can weaken my Intention.

 

Week 2: April 5 – April 11

April 5

I’m actually surprised I got my steps today since Sundays are usually my "lazy" days. I felt proud of myself for forcing myself to get moving instead of just staying on the couch. This boost in Perceived Behavioral Control makes me feel like I’m finally in charge of my habits.

 

April 6

I went over my goal again today by walking my dog and walking to and from my classes. I felt really good at the end of the day. These small "lifestyle" changes are boosting my Attitude because I’m realizing that being healthy doesn't always have to feel like a chore.

 

April 7

 I got 8,019 steps today, so I was definitely cutting it close. I had work, so the movement wasn't really intentional, and I was pretty exhausted by the time I got home. Even though I hit the goal, my PBC felt low because I was too tired to do anything else.

 

April 8

 I did not feel good today; I woke up feeling very tired and sluggish. By mid-day, I completely crashed and felt horrible, so I’m not upset that I missed the goal. Sometimes physical health issues act as a "barrier" that makes Actual Behavioral Control impossible, regardless of my goals.

 

April 9

 I did a lot of moving today and hit my goal easily. I used my walking pad to get steps in early, which made me feel very productive. Adding the walking pad into my routine has greatly increased my Perceived Behavioral Control because I can walk regardless of the weather.

 

April 10

 I barely hit my goal, but I’m glad I pushed through. I was feeling kind of tired, but I forced myself to take a long walk which made the difference. My Intention was strong enough today to overcome my lack of energy.

 

April 11

Today was a super active day and I can really feel it. I walked my puppy in the morning and played over an hour of pickleball tonight. I went way over the goal, but I do feel extra tired now. The Subjective Norm of being a responsible pet owner helps me stay active even when I’m tired.

 

 

Week 1: March 29 – April 4

March 29

Today was the first day, and honestly, it was a bit of a reality check because I didn't reach my step goal at all. I realized that Sundays are my "chill" days, but I didn't realize quite how inactive I am when I'm just relaxing inside. From a theory standpoint, my Perceived Behavioral Control was low because I didn't have a plan to overcome my habit of staying stationary on weekends.

 

March 30

 I went way over my goal today because I went for a long walk outside and finished the night playing pickleball. It felt really good to move my body. This positive feeling improves my Attitude toward the behavior, making me more likely to want to do it again tomorrow.

 

March 31

 I reached my goal again today, but mostly because I was on my feet working all day. It was nice to get the steps in naturally without having to go out of my way to try. My Perceived Behavioral Control feels highest when my environment (like my job) forces me to be active.

 

April 1 

I just barely hit my goal today, but I’m glad I still managed to get it done. This showed me that I need to be much more intentional on days when I don't have work or school to keep me moving. I need to strengthen my Intention so I don't rely purely on luck to hit 8,000.

 

April 2

 I surpassed my goal today because I wanted to make sure I didn't have another "close call" like yesterday. I went on a walk with my friends and then played pickleball again. Having friends involve me in activities creates a strong Subjective Norm, where I feel social pressure (the good kind!) to keep up with the group.

 

April 3

 I hit my goal again today, and it feels like I’m finally starting to get consistent with this routine. Even though I didn’t do a lot of extra "workout" movements, my daily habits are shifting. My Attitude is becoming more positive as I see that 8,000 steps is a realistic and "doable" goal.

 

April 4

 I didn't hit my goal today even though it was beautiful outside. I spent most of the day tanning because it was hot, and unfortunately, tanning doesn't involve much moving. I tried to make up for it with pickleball at night, but I couldn't quite close the gap. This shows how a competing desire can weaken my Intention.

 

Relatable progress and real experiences

When you read my daily journal entries, you'll find real thoughts and experiences from my journey. I'll share how I felt about my progress, whether I was motivated or struggling, and what helped or hindered my activity levels. This is a look at behavior change, not just the outcome.

"Reading these journals makes me feel like this is something I could actually do too. It shows that even a simple habit can make a difference."

A motivated reader