90-day printable journal · PDF
Move & Reflect Journal
$9
Before mood → move → after mood. Ninety days of quick logging, weekly reflections, a streak tracker and reframe prompts, so your own data tells the story.
- 90 daily log pages
- 13 weekly reflections
- 90-day streak tracker
- Reframe prompts
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The research (verified against the published abstracts)
- Chekroud SR et al. (2018). Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross-sectional study. Lancet Psychiatry 5(9):739–746. doi:10.1016/S2215-0366(18)30227-X
1,237,194 US adults. People who exercised reported 1.49 fewer days of poor mental health per month (43.2% fewer) than matched non-exercisers. This is cross-sectional, so it shows association, not cause. The largest associations were for team sports, cycling and aerobic/gym activities, at about 45 minutes and 3–5 times a week. - Buecker S et al. (2021). Physical activity and subjective well-being in healthy individuals: a meta-analytic review. Health Psychology Review 15(4):574–592. doi:10.1080/17437199.2020.1760728
Small positive relation between physical activity and subjective well-being (d = 0.36). It was more strongly related to positive affect, and unrelated to negative affect. - Lally P, van Jaarsveld CHM, Potts HWW, Wardle J (2010). How are habits formed: modelling habit formation in the real world. European Journal of Social Psychology 40(6):998–1009. doi:10.1002/ejsp.674
96 volunteers repeated a daily eating, drinking or activity behaviour in the same context for 12 weeks. The time to reach 95% of peak automaticity ranged from 18 to 254 days. Missing one opportunity did not materially affect habit formation.
Not medical advice. This site shares general information and summaries of published research. It is not a substitute for professional diagnosis or treatment. Exercise can help, and it works best alongside care from a qualified professional. Check with your doctor before starting a new exercise program, especially if you have a health condition.
Need to talk to someone now? You are not alone. Call or text 988 (988 Suicide & Crisis Lifeline, US), available 24/7. If you are in immediate danger, call 911.
How to cite this page: Exercise Is The Answer. "Move & Reflect Journal." https://exerciseistheanswer.com/move-and-reflect-journal.html (2026, accessed [date]). Research summaries link to the original DOIs.