Complete a Stress Audit and Reduction Plan

Proof required

Submit your 14-day stress audit with date, trigger, physical response, behavioral response, and intensity rating per entry. Physical descriptions only — no emotional labels.

What gets checked

• 14 entries exist, each with all 4 fields: trigger, physical response, behavioral response, and intensity rating
• Physical descriptions use specific sensory language — not emotional labels like 'anxious' or 'stressed'
• Intensity ratings vary meaningfully across the 14 days — a uniform score suggests the scale is not being used

Common mistakes

• Using emotional labels ('I felt stressed', 'I felt anxious') in the physical response column — the physical framing is the mechanism, not a style preference
• Logging at the end of the day from memory rather than in the moment — the physical description cannot be reconstructed accurately from memory
• Assigning the same intensity rating to all entries — if everything is a 7, the scale is not functioning as a measurement

Resources

What a verifier looks for

• Ask: 'What was your most common physical stress response across the 14 days?' The answer should be specific and match the log. Ask: 'What was your most common behavioral response?' These questions cannot be answered from a fabricated log.

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Proof required

Submit your 400-word stress reduction plan with top 2 trigger types (with occurrence counts), 2 specific behavioral changes, and a 30-day measurement approach.

What gets checked

• 400-word plan names top 2 trigger types with their occurrence counts from the audit
• Two behavioral changes are written in 'when X happens, I will do Y' format — not vague intentions
• 30-day measurement approach specifies what to log, how often, and what constitutes improvement

Common mistakes

• Naming trigger types without counting their occurrence in the audit — 'I get stressed by work' is an observation, not an analysis
• Behavioral changes written as intentions ('I will try to breathe') rather than implementation intentions ('when I notice my shoulders tightening in a meeting, I will take one slow breath before responding')
• Measurement approach too vague to be actionable ('I will feel less stressed') — specify what you will log, how often, and what number or frequency constitutes improvement

Resources

What a verifier looks for

• Ask: 'What were your top 2 trigger types and how many times did each appear in the audit?' The submitter should know this from the analysis. Ask: 'What is your specific behavioral change for trigger type 1?'

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Proof required

Submit your 30-day trigger-and-response log plus your 300-word evaluation naming which change worked better and the permanent practice you are keeping.

What gets checked

• 30-day log shows both successful and unsuccessful intervention instances — not only wins
• Evaluation names which behavioral change worked better and provides a reason grounded in the log data
• Permanent practice named is specific — a concrete behavior with a context, not a general intention

Common mistakes

• Only logging successful interventions and omitting the times the old pattern reasserted — the ratio of new to old is the key metric
• Evaluation that judges one change as better without referencing the log data — the log must support the conclusion
• Permanent practice stated as a general commitment ('I will manage stress better') rather than a specific behavior in a specific context

Resources

What a verifier looks for

• Ask: 'What percentage of your primary trigger instances in the 30 days resulted in the constructive behavioral response?' This should be calculable from the log. Ask: 'Which of your two behavioral changes are you keeping and why?'

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