Find Your Daily Stretching Routine

State your stretching goal in simple, memorable language.

“Really you just want it to be a simple statement that you can remember and that resonates with you”

Identify the reason behind your goal, connecting it to a desired feeling (avoiding pain, improving mobility).

“Goals are much more likely to get done if you have a solid reason behind them.”

Determine the type of goal (e.g., flexibility, mobility) to set the right mindset.

“This code here tells me the type of goal that it is is and essentially lets me get in the right mindset for the other steps that follow”

Imagine the best possible outcome of achieving your stretching goal. For instance ease of doing the routine, short duration, no special equipment

“What is the absolute best version of completing this goal”

Create a checklist of milestones to track your progress (e.g., identified focus areas, completed research, done a trial run)

“Metrics of success and these are the little steps or kind of like stepping stones Milestones that you're going to hit along the way towards working on your goal”

List specific action steps to take to achieve your goal (e.g. research routines, trial runs).

“Mapping out this kind of process it helps you identify those action steps just a little bit easier”

Use a journal or app to track your daily stretching routine adherence and any changes in flexibility or pain levels.

Once a week, reflect on any challenges encountered during the routine and brainstorm solutions.

Based on your reflection, adjust the stretching routine to better suit your needs and address any challenges.

Pair stretching with an existing habit (e.g., making coffee, brushing teeth) to increase adherence.

Create an 'If X, then Y' plan (e.g., If I sit at my desk, then I will stretch my neck for 2 minutes).