Methods, systems, and computer programs are presented for generating alarms and congratulatory messages to reduce sedentary time. One method includes an operation for capturing motion data using an activity tracking device. The method further includes operations for storing the motion data in memory, and for identifying one or more intervals during a day. Each interval includes a start time and an end time, and a near-end time is defined between the start and the end time. For each interval, the number of steps taken during the interval is determined, and the number of steps is compared against a goal defined by a number of steps to be taken during the interval. A first notification is displayed when the number of steps is less than the goal and the near-end time has been reached. A second notification is displayed congratulating the user if the interval goal is reached.
