Mavlo guide
A one-page playbook for a fitness promise that survives real life
Use this free worksheet to turn “exercise more” into a commitment you can review. It covers the weekly floor, evidence source, exact window, friction plan, uncertainty rule and the first safe action after a difficult week. No email is required.
Free printable PDF
Write the terms before motivation starts negotiating.
The playbook is deliberately short. Print it, complete it in ten minutes and keep it somewhere you will see at the weekly review.
It is a planning tool, not medical advice or a training programme. Choose a target appropriate for your present circumstances.
The six prompts inside
You will define the result, its evidence, the exact window, the first-five-minutes plan, the uncertainty rule and the recovery action. There is also space to choose an accountability mechanism and review date.
- A realistic weekly floor
- One evidence authority
- A precise deadline and timezone
- A plan that removes starting friction
- A fair rule for missing evidence
- A specific way to resume
Use it with Mavlo—or without it.
The worksheet works as a private paper commitment, a brief for a coach or a preparation step before creating a verified Mavlo commitment.
If you use Mavlo, the app remains the authority for supported target, evidence, review and money terms.
Sources and further reading
Questions, answered
The details people usually ask first.
Do I need to create an account to download it?
No. The PDF is available directly from this page without an email gate.
Is the worksheet a training plan?
No. It helps define accountability terms; it does not prescribe exercise or assess whether a target is medically appropriate.
Stop restarting. Start showing up.
Create your Mavlo account on the web, or join the current UK iPhone beta.
