Milestone map
Milestone map
3 milestones
Audit Your Current Usage and Set Rules
1–2 weeks (measuring + writing)
Use your phone's built-in Screen Time (iOS) or Digital Wellbeing (Android) to generate a 7-day usage report. Identify your highest-use app or category, identify the trigger that drives most of that usage, and write a rules document (minimum 150 words) specifying which apps, which time windows, and which triggers your protocol will address.
Proof required
Submit a 7-day weekly average screenshot (showing total daily hours and top 3 apps) plus your written usage rules document (minimum 150 words).
What gets checked
- 7-day screen time report submitted with real numbers — total daily and top 3 apps visible
- Rules document names specific apps and specific time windows — not vague 'less Instagram'
- Rules document acknowledges the most likely trigger for overuse, not just the symptom
Common mistakes
- Writing aspirational rules without completing the data audit — rules must respond to actual usage, not imagined usage
- Rules addressing the symptom ('use Instagram less') without the trigger ('I open Instagram when I'm waiting for something')
- Rules so strict they require complete abstinence from apps you need for work — design for reduction, not elimination
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask: 'What is your current daily average for your highest-use app?' The number should match the submitted screenshot. Ask: 'What trigger did you identify in your rules document?' The answer should match the document.
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Run a 30-Day Reduction Protocol
4–5 weeks
Follow your rules document for 30 days. Take a weekly screen time screenshot each Sunday. Log each day's compliance (rules held / partial / broken) with one sentence of context when a rule was broken. Aim for at least a 30% reduction in your highest-use app category by Week 4.
Proof required
Submit four weekly screenshots (Weeks 1–4) plus your 30-day compliance log (each day marked held/partial/broken with one context sentence for breaks).
What gets checked
- Four weekly screenshots show a clear downward trend in the highest-use app category
- Compliance log is honest — not all rules marked 'held'; breaks noted with specific context
- Total reduction vs baseline is calculable from the submitted screenshots
Common mistakes
- Tracking daily screen time obsessively rather than just taking the weekly screenshot — the protocol is about behavior change, not data collection
- Abandoning the log at Week 2 when the initial motivation fades — the break pattern in Week 2 is the most important data in the log
- Marking partial-compliance days as 'held' — honest logs produce better permanent policies than optimised ones
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Calculate the Week 4 vs baseline delta for the submitter's highest-use app. Ask: 'Which rule was hardest to keep and what happened when you broke it?' Specific answers indicate a real protocol was followed.
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Write a 400-Word Verdict and Design a Sustainable Policy
3–5 days (2 hrs total)
Compare your Week 4 screen time to your baseline. Write a 400-word verdict naming what worked, what did not, and what you did with the recovered time. Then write a permanent usage policy (minimum 3 specific rules with reasons) that you intend to keep beyond this outcome.
Proof required
Submit your 400-word verdict (with real numbers — baseline vs Week 4 for at least one app) plus your permanent usage policy document (minimum 3 specific rules).
What gets checked
- 400-word verdict includes real numbers — baseline and Week 4 comparison for at least one app
- Permanent policy has at least 3 specific rules with time windows and reasons
- Verdict distinguishes what worked from what did not — not a uniform success story
Common mistakes
- Writing a verdict without comparing real numbers — the value of the 30-day protocol is in the measurable change
- Permanent policy identical to the 30-day protocol — the permanent version should be calibrated by what worked, not copied from the original design
- Rules without reasons — a rule you can't explain is a rule you won't keep
Resources
Foundationstart here
What a verifier looks for
- Ask: 'What did you actually do with the time you got back from reducing [highest-use app]?' A real protocol produces a real answer. Ask: 'What rule in your permanent policy are you most likely to break, and why?' The self-awareness of the answer is the proof.
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