Want to lose a few pounds, build visible abs, or complete a month-long fitness challenge? The biggest hurdle with short-term fitness goals isn't usually "not knowing how to exercise" — it's "forgetting why you started after just a few days."
With the FLO.W Notion Template, you can use multiple modules together to turn your fitness goal into a trackable, reviewable system with a sense of ritual.
Understanding How Modules Work Together
Before diving in, let's understand each module's role in a fitness scenario:
| Module | Responsibility | Example |
|---|---|---|
| Area | Long-term life direction | Health Management |
| sub-Area | Specific action domain | Weight Management |
| Milestone | Significant achievement in a sub-Area | Total weight loss of 10kg |
| Project | Time-bound phase goal | -1.5kg fat (this month) |
| Task | Execution and review checkpoints | Week 1 weigh-in & review |
| Habit | Daily recurring behavior | Daily Exercise |
Project vs Milestone
These two concepts are easily confused. Here's a simple distinction:
- Project: An ongoing "battle" with start and end dates (e.g., "Lose 1.5kg this month")
- Milestone: An achieved "badge" recorded in a sub-Area (e.g., "Total weight loss of 10kg")
Achieving a milestone often requires sustained effort across multiple projects. For example, the "Total weight loss of 10kg" milestone might be achieved after completing 5-6 fat loss projects.
Step 1: Identify Your Area
Before creating a project, think about which "battlefield" in your life this goal belongs to.
Area Hierarchy Examples
| Area | sub-Area | Project Example | Potential Future Milestone |
|---|---|---|---|
| Health Management | Weight Management | -1.5kg fat | Total weight loss of 10kg |
| Health Management | Physical Training | Complete half marathon | First full marathon finish |
| Health Management | Diet Adjustment | 30-day low-carb diet | One year of healthy eating |
How to Create Areas
If you haven't set up relevant Areas yet, follow these steps:
Create an Area
Go to the Area center and click New to create "Health Management" as an Area.
An Area represents a long-term direction in your life — you typically only need 3-5 of them.
Create a sub-Area
Within the "Health Management" Area page, create a sub-Area such as "Weight Management" or "Physical Training."
sub-Areas are your daily action domains where Projects will be directly linked.
Areas are long-term directions that don't disappear when a project ends. For detailed guidance on dividing Areas, see Area Organization.
Step 2: Create Your Fitness Project
Access the Project Center
From the top navigation bar, go to the Project center. In the Project Category - Life view, click New to create a project.
Fill in Project Details
- Project Name: Focus on the outcome, e.g., "-1.5kg fat" or "30-day fitness challenge"
- Schedule Date: Set start and end dates (recommended: within 1 month)
- Link to sub-Area: Select "Weight Management" or your corresponding sub-Area
Write Your Execution Strategy in the Project Body
Open the project page and write your execution plan in the body area:
## Execution Strategy
This project is driven by the [Daily Exercise] habit.
### Exercise Types (mix and match)
- Weight training
- Incline walking
- Boxing / Cycling
### Daily Goal
Burn 1000 caloriesThis way, when you open the project page, you can immediately see which habit supports it — no need to remember separately.
Step 3: Create a Supporting Habit
Access the Habit Module
From the sidebar, go to Life Records - Habits module.
Create a New Habit
Click New to create a habit named "Daily Exercise."
Naming tip: Use a general behavior description rather than a specific action.
- ✅ Daily Exercise
- ❌ 30 minutes weight training
Step 4: Build Links in the Habit Page
A habit page isn't just a check-in entry point — it can also serve as an execution strategy summary page, making it easy to review which goals you've achieved with this habit.
Recommended Page Structure
Open the "Daily Exercise" habit page and organize the content in the body area as follows:
## Currently Serving Projects
> @-1.5kg fat (2026.02-03)
>
> **Exercise types**: Weight training, incline walking, boxing/cycling — mix and match
> **Daily goal**: Burn 1000 calories
---
## Archived Projects
> @Muscle gain plan (2025.09-11) [Completed ✓]
>
> **Exercise types**: Primarily strength training
> **Daily goal**: Complete training plan
> **Result**: Weight increased from 65kg to 68kgBenefits of This Approach
| Technique | Purpose |
|---|---|
| Use headings to separate "Current" and "History" | See at a glance what goal you're working toward |
| Use quote blocks to wrap project info | Visually cleaner, information more aggregated |
| Use @ to mention project names | Creates clickable links for easy navigation to project pages |
| Move to "Archived" when project ends | Preserves complete execution records for future review |
Step 5: Set Up Periodic Review Tasks
Create tasks within the project to track milestone checkpoints. These aren't daily exercise schedules (that's the habit's job) — they're periodic check-in and reflection points.
Task Examples
| Task Name | Schedule | Purpose |
|---|---|---|
| Week 1 Weigh-in & Review | Day 7 | Record weight change, reflect on first week |
| Week 2 Weigh-in & Review | Day 14 | Mid-point check, adjust strategy based on data |
| Week 3 Weigh-in & Review | Day 21 | Evaluate results, prepare to wrap up |
| Project Summary | Last day | Final review, decide whether to start next phase |
Create Tasks in the Project Page
Open the project page and click New Task in the Task Management area.
Set Task Schedule Dates
Set specific dates for each review task so they appear in your calendar view, reminding you to complete them on time.
Record Results When Completing Tasks
Each time you complete a review task, record in the task page body:
- This week's weight change
- Execution summary
- Next week's adjustment plan
Daily Usage Flow
Once set up, your daily routine looks like this:
| Frequency | Action | Location |
|---|---|---|
| Daily | Check in after exercising | Habit module |
| Weekly | Complete review task, record weight and insights | Project → Task |
| Project End | Archive project, update habit page's "Archived" section | Project + Habit |
| Major Achievement | Create milestone in sub-Area | Area module |
About Milestones
When you achieve a truly celebration-worthy accomplishment on your health management journey, you can create a milestone in the "Weight Management" sub-Area to commemorate it.
Good times to create milestones:
- Total weight loss reaches 10kg
- Body fat percentage drops below 20% for the first time
- 100 consecutive days of exercise check-ins
- Completing your first marathon
Keep milestones scarce — only record achievements that are truly worth commemorating. This preserves their sense of ceremony. See Milestone Feature for details.
Complete Structure Overview
Finally, let's review the entire system structure:
Health Management (Area)
└── Weight Management (sub-Area)
├── [Milestone] Total weight loss of 10kg ← Future major achievement
└── [Project] -1.5kg fat (this month)
├── Week 1 Weigh-in & Review (Task)
├── Week 2 Weigh-in & Review (Task)
├── Week 3 Weigh-in & Review (Task)
└── Project Summary (Task)
Daily Exercise (Habit) ← Soft-linked to project via @
├── Currently serving: @-1.5kg fat
└── Archived: @Muscle gain plan [Completed]FAQ
Related Features
- Area Organization - Learn how to divide Areas and sub-Areas
- Milestone Feature - Record major achievements in sub-Areas
- Project Management - Detailed project usage
- Habit Tracking - Complete guide to the Habit module
- Recurring Tasks - Let Notion automatically create periodic tasks
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