Milestone map
Milestone map
3 milestones
Design and Document Your Routine
3–5 days (1–2 hrs design)
Design a morning routine of 20–60 minutes incorporating at least 2 of: movement, mindfulness or breathwork, intentional planning for the day, deliberate nutrition. Write it as a sequence with the start time, the duration of each component, and one sentence of rationale per component. Explicitly include a rule about when the phone is first checked.
Proof required
Submit your written morning routine document with each component named, its duration, and a one-sentence rationale.
What gets checked
- Written routine document exists with named components, specific durations, and one-sentence rationale per component
- Total duration is achievable on a typical workday — not just a weekend
- Phone-check rule is explicitly named in the document with a specific trigger condition
Common mistakes
- Designing a 60-minute aspirational routine when your morning realistically allows 15 minutes — design for the average day, not the ideal day
- Omitting a phone-check rule — the phone-check trigger is the most common disruptor of morning routines and must be addressed explicitly
- Components listed without durations — durations are what turn a list of intentions into a schedulable routine
Resources
Foundationstart here
What a verifier looks for
- Ask: 'What is your current wake time and what time will you start the routine?' The routine must fit within a realistic morning window. Ask: 'When in the sequence is the phone-check step?'
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Follow the Routine for 30 Days
4–5 weeks
Log each morning for 30 days: which components you completed (with a tick or cross per component), which you skipped, the actual time the routine took, and one honest sentence of context. Weekends must be logged — either followed or honestly noted as skipped. No adding new components mid-protocol.
Proof required
Submit your 30-day completion log: date, component completion (✓/✗ per component), actual time, and honest notes.
What gets checked
- 30 consecutive days logged, with honest completion tracking — not all checks marked complete
- At least 3 skip entries exist in the 30-day log — a perfect record is implausible
- Actual time per session varies from planned time — reality always differs from design
Common mistakes
- Logging only weekdays — the weekend is where most routines collapse and where the honest data lives
- Marking components as complete when they were partial — a 3-minute walk is not the same as the planned 15-minute movement block
- Adding new components mid-protocol when motivation is high — changing the protocol mid-run makes the 30-day data uninterpretable
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask: 'What was your hardest morning — what happened and which component did you skip?' The honest log makes this answerable immediately. Ask: 'What component did you skip most often?' The pattern should match the log.
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Evaluate and Publish Your Findings
3–5 days (2 hrs total)
Review your 30-day log and write a 350-word evaluation naming what worked, what to remove, and your final permanent routine. Share the evaluation in a 10-minute conversation with one person. The permanent routine must be shorter than the 30-day version — something must be cut.
Proof required
Submit your 350-word evaluation (including the final permanent routine with at least one component removed) and the name of the person you shared it with.
What gets checked
- Evaluation is 350+ words and names at least one component removed with the reason
- Final permanent routine is shorter than the 30-day version — something was cut
- Submitter can describe the teach-back conversation specifically when asked
Common mistakes
- Copying the 30-day routine verbatim as the permanent routine — the evaluation is supposed to produce refinement, not rubber-stamp the prototype
- Under 350 words — this milestone requires genuine analysis of 30 days of data, not a paragraph summary
- Naming a person without having an actual conversation — the back-and-forth is where the reflection deepens
Resources
Depthgo deeper
What a verifier looks for
- Ask: 'What did you cut from the 30-day routine and why?' The answer must be specific. Ask: 'What does your day feel like on the days you complete the full routine versus days you skip it?' The contrast should be real and specific.
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