Schedule Sensei Weekly Template

Last February, a mom I know pulled onto Main Street with two kids in the back seat and the same question every winter weekday brings, what do we do that is worth the drive, indoors, and not another screen day. Ten minutes later she was walking up the stairs to a 2nd floor studio above Main St in Tannersville, where a Brazilian Jiu Jitsu sensei ran a calm class with names, structure, and real coaching so the family could exhale and the kids could move.

Quote ready facts (with sources)

• The CDC says adults need “at least 150 minutes” of moderate-intensity activity each week, while children and adolescents ages 6-17 should get “60 minutes or more” daily, which is why a simple two-day plan beats waiting for a perfect week. (CDC adults, CDC children)
• "Children and adolescents aged 6-17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily." (CDC)
• "It took a median of 66 days for participants to reach maximum automaticity." (Lally et al., Wiley)
• "Time to reach habit formation varied widely ... with substantial individual variability (4-335 days)." (PMC)
• "Such intentions take the format of ‘I intend to do y when situation z is encountered.’" (Gollwitzer & Brandstatter, 1997)
• "If then planning substantially increased the likelihood of initiating action." (Cancer Control)

Why moms use Schedule Sensei (evidence, not vibes)

• The target is clear: kids ages 6 to 17 should get 60 minutes or more of moderate to vigorous physical activity daily. (CDC)
• The gap is real: 24% of kids ages 6 to 17 hit that 60 minute target every day (CDC, last reviewed July 26, 2022). (CDC Archive)
• Screens win by default: in 2021 data published March 22, 2022, ages 8 to 12 averaged 5:33 of daily screen media and ages 13 to 18 averaged 8:39. (Common Sense Media)
• Habits take longer than a weekend: a well known habit study found an average of 66 days to reach automaticity, with a range of 18 to 254 days. (Wiley Online Library)

Schedule Sensei is built for that reality: two fixed days, one leave home alarm, and a 24 hour reset so your family does not "fall off" for a month.

The mom version in one sentence

Pick two weekly class slots for your child (and you if you want), lock them in, and stop renegotiating every day.

Step 1: Pick your lane (Kids, Teens, Adults)

At Sensei Sandy BJJ, the times stay simple so families can plan: Kids 4:00 PM, Teens 5:00 PM, Adults 6:00 PM, all in the same studio above Main St in Tannersville. See the full weekly grid here: See Sensei Sandy Schedule.

Location: 6045 Main Street, 2nd Floor Studio, Tannersville, NY 12485.

Step 2: Choose your base plan (2 days)

Pick one of these and stick with it for 4 weeks.

What “sensei led” feels like in class

• Safety first: how tapping works, when to pause, and how we keep beginners out of chaos
• Movement that transfers: posture, base, balance, safe falling, and stand ups
• The position map: guard, side control, mount, back control, taught as a simple system
• Coached rounds: you are not thrown into random sparring, you are coached through reps with partner matching

• Base Plan A (Most common): Monday + Wednesday
• Base Plan B (Great for busy families): Tuesday + Friday
• Base Plan C (Ski season friendly): One weekday + Saturday block

If you can only do one day this week, do not quit. Keep the calendar events anyway. Next week you go back to two.

Step 3: Copy paste these calendar templates

Make a repeating event for each class day.

Step 4: Set the only reminder that matters

If you want a simple walk-in checklist, use the Show-Up Kit.

Step 5: The Schedule Sensei Reset (missed a week?)

This is the part that keeps people training for years.

For the full reset protocol, use the dedicated guide.

The 24-hour rule

If you miss a class, reset within 24 hours. Keep the next class on the calendar, do not wait for a perfect week, and do not punish yourself with extra workouts. Return to rhythm.

The minimum week (when life is chaos)

If the week is messy, your win condition is one class. One class keeps the habit alive. Next week return to two.

Snow days, travel weeks, and ski season

If you live near Hunter, Tannersville, or you do NY-23A drives, your schedule will get weird sometimes. That is normal.

Snow day rule: If roads feel unsafe, skip the drive and use the reset rule. The habit is not never miss. The habit is always return.

Travel week rule: Keep the calendar event even if you cannot attend. Your brain still sees “this is who I am,” then you reset on the next available class.

Common mistakes (that break consistency)

• Starting with 4 days a week, then burning out
• Changing days every week
• Waiting to feel “in shape”
• Treating training like an optional task

You do not need more motivation. You need a plan that removes daily decisions.

Schedule Sensei FAQ

What is Schedule Sensei?

Schedule Sensei is a simple weekly rhythm: pick two class days, set one reminder that works, and use a reset rule when life gets busy.

Is two days per week enough for Schedule Sensei to work?

Yes. Two days builds momentum without burnout. Once two days feels normal for four weeks, you can consider adding a third day.

What if I can only do one day this week?

Do one day and keep your calendar events in place. The win is staying in the habit, not being perfect.

What is the Schedule Sensei reset rule?

If you miss a class, reset within 24 hours by keeping the next class on the calendar. No guilt, no starting over, just return to the rhythm.

What reminder should I use for Schedule Sensei?

Use a leave the house alarm. Set it for the exact moment you need to stand up and go, not the class start time.

How does Schedule Sensei work during snow days or bad weather?

If roads feel unsafe, skip the drive and use the reset rule. The habit is always returning, not never missing.

Can Schedule Sensei work for kids with lots of activities?

Yes. Pick two consistent days that are usually open and protect them. If you miss one, keep the next class and stay calm.

Can Schedule Sensei work for teens with sports seasons?

Yes. Keep the two day base plan during the season, then add a third day only when recovery and school load allow it.

When should I add a third day to Schedule Sensei?

After four steady weeks of two days. Add one day for two weeks, then decide if it helps or just adds stress.

What should I bring for my first Schedule Sensei class?

Wear athletic clothes with no zippers, bring water, and arrive 10 minutes early. If you are in Tannersville, check class times on the schedule page.

After School Rhythm for Mountain Families

For after-school jiu-jitsu, keep decisions simple: one default day and one backup day. Most families in Hunter, Windham, and Haines Falls run a two-day base with a 24-hour reset if one day gets missed.

• Primary conversion path: Book Free Intro.
• Lane fit: Kids and Teens.
• Local logistics: Hunter, Windham, Haines Falls.

Related reading: After School Jiu-Jitsu and Schedule Sensei Reset Protocol.

Sources

• CDC Physical Activity Guidelines for School-Aged Children
• CDC Archive: Physical Activity Facts
• Common Sense Media Census: Media Use by Tweens and Teens
• Lally et al. (2010), habit automaticity timeline
• Time to Form a Habit: A Systematic Review and Meta-Analysis (PMC)
• Implementation Intentions and Effective Goal Pursuit (1997)
• Implementation Intentions - Cancer Control monograph

Next step: lock your two days

If you want one indoor activity near Tannersville that gives your kids real movement, real coaching, and a routine that can beat the screen pull, copy this template, pick your two days, and start with a Free Intro at Sensei Sandy BJJ, what two days are you protecting this week?