Milestone map
Milestone map
3 milestones
Audit Current Sleep and Set a Protocol
1–2 weeks (measuring + writing)
Log your sleep for 7 consecutive days: bedtime, wake time, estimated sleep onset time (how long it took to fall asleep), and any disruptions. Then write a sleep protocol specifying your target bedtime, pre-sleep wind-down rules (minimum 2 rules), and a consistent wake-up time. The target bedtime must be within 1 hour of your actual average from the audit.
Proof required
Submit your 7-day sleep audit log plus your written sleep protocol (target bedtime, wind-down rules, wake-up time).
What gets checked
- 7-day audit shows real variation in bedtime, wake time, and onset — not uniform entries
- Protocol names specific times and specific limits — not vague rules like 'less screen time'
- Target bedtime is within 1 hour of the baseline audit average — achievable, not aspirational
Common mistakes
- Setting a target bedtime 2 or more hours earlier than your actual average — aspirational targets fail; achievable targets build
- Wind-down rules that rely entirely on willpower ('no phone after 9pm') without environmental design ('phone charger moved to kitchen')
- Mixing time-in-bed with actual sleep time in the log — these are different measurements and must be tracked separately
Powstik Guide
A seven-day sleep log and a written protocol.
Steps
- If sleep problems persist, see a GP.
- Log bedtime, wake time and time to fall asleep.
- Note disruptions each night.
- Write a protocol with a target bedtime and wind-down.
Template
| Night | Bed | Wake | Time to sleep | Disruptions | |-------|-----|------|---------------|-------------| Protocol: target bedtime ___ wind-down rules ___ wake time ___
What gets sent back
- Fewer than seven nights.
- No written protocol.
- Medical claims.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask: 'What is your current average sleep onset time from your audit?' The number should match the submitted log. Ask: 'What does your pre-sleep wind-down look like in your protocol?' Rules should be specific.
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Follow the Protocol for 28 Days
4 weeks
Log your sleep for 28 consecutive days following the protocol: bedtime, wake time, sleep onset estimate, and daily compliance notes. At the end of Weeks 2 and 4, calculate your weekly averages for bedtime and sleep onset and create a simple comparison table (baseline vs Week 2 vs Week 4).
Proof required
Submit your 28-day sleep log with daily compliance notes, plus your Week 2 and Week 4 average comparison table.
What gets checked
- 28-day log with honest compliance tracking — not all rules marked as fully kept
- Week 4 averages calculated and compared to baseline in a comparison table
- At least one measurable improvement visible: shorter onset time or more consistent wake time
Common mistakes
- Filling in missed days retrospectively with estimated values — even the disruptions are data
- Applying the protocol selectively (only on work nights) without logging the weekend honestly
- Comparing only best nights rather than weekly averages — cherry-picked data produces misleading conclusions
Powstik Guide
A 28-day sleep log with a week 2 vs week 4 comparison.
Steps
- Follow your protocol each night.
- Log compliance honestly.
- Average weeks 2 and 4.
- Note what changed.
Template
| Night | Bed | Wake | Time to sleep | Followed protocol? | |-------|-----|------|---------------|--------------------| | Measure | Week 2 avg | Week 4 avg | |---------|------------|------------|
What gets sent back
- Gaps in the 28 days.
- No comparison table.
- Compliance not recorded.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask the submitter to calculate the difference between their baseline and Week 4 average sleep onset time out loud — they should know these numbers. Ask: 'Which night in the 28 days was worst and why?'
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Write a Sleep Policy and Teach It to Someone Else
3–5 days (2 hrs total)
Write a 300-word personal sleep policy based on the 28-day data: which 3 rules were most effective, which 2 were ineffective and why, and your permanent sleep targets (bedtime, wake time, onset goal). Share the policy in a 10-minute conversation with one person.
Proof required
Submit your 300-word sleep policy (3 effective rules, 2 ineffective rules, permanent targets) and the name of the person you discussed it with.
What gets checked
- Sleep policy distinguishes effective from ineffective rules based on 28-day data
- Permanent targets reflect Week 4 averages — not aspirational numbers above what was achieved
- Submitter can describe the most surprising thing learned about their own sleep specifically
Common mistakes
- Copying the original protocol as the permanent policy — the data from 28 days must update the policy, not just validate it
- Under 300 words — the policy must be specific enough that a stranger could implement it, not a list of aspirations
- Permanent targets set beyond what was actually achieved in Week 4 — permanent targets should reflect demonstrated performance, not a new aspiration
Powstik Guide
A 300-word personal sleep policy, taught to someone else.
Steps
- If sleep problems persist, see a GP.
- Pick the three rules that helped most.
- Name two that didn't help.
- Set targets and explain them to someone.
Template
Rules that worked: 1. 2. 3. Rules that didn't: 1. 2. Permanent targets: Taught to:
What gets sent back
- No data behind the choices.
- Medical claims.
- Nobody taught.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask: 'What was the most surprising thing you learned about your own sleep during this protocol?' The answer should be specific and grounded in the logged data.
You'll sign in first, then come straight back here.
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