Milestone map
Milestone map
3 milestones
Log 7 Days of Time in a Natural Setting
1–2 weeks (15+ min/day)
Spend at least 15 minutes in a natural or green outdoor setting — a park, trail, garden, beach, or body of water — once a day for 7 consecutive days. Log the date, duration, setting type, and one specific sensory observation (something you noticed — a sound, a texture, a change in light — not a mood or feeling statement).
Proof required
Submit your 7-day log: date, duration, setting type, and one specific sensory observation per entry — physical/sensory only, no mood labels.
What gets checked
- Seven consecutive entries with duration (15+ minutes) and setting type named specifically
- Sensory observations are physical and specific ('the wind picked up around minute 10 and the birds went quiet') — not emotional labels ('felt peaceful')
- Observations vary session to session — identical entries across all 7 days suggest the log was filled from memory rather than the moment
Common mistakes
- Counting a walk through a mostly paved urban area with minimal greenery as a 'natural setting' — the setting needs genuine trees, water, or open green space
- Using mood language ('felt calm', 'felt refreshed') instead of a physical or sensory observation — the physical framing is deliberate
- Logging the same generic observation every day — real attention to a natural setting produces different details each time
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask: 'What specifically did you notice on day 4 or 5 — a sound, something visual, a change in the air?' A real practice produces a specific sensory answer, not a mood word.
You'll sign in first, then come straight back here.
Extend to 30 Days and Track Context
4 weeks (15+ min/day)
Extend the daily practice to 30 days. From day 10 onward, add a context note: time of day, weather, and whether you were alone or with others. At the end, write a 150-word summary naming which context produced the most noticeable shift in your attention or restlessness, and a plausible physical or situational reason why.
Proof required
Submit your 30-day log (with time-of-day, weather, and solo/company context from day 10 onward) plus a 150-word summary naming your best context and a concrete reason.
What gets checked
- 30-day log spans roughly 30 calendar days with context notes recorded from day 10 onward
- 150-word summary names a specific context and a physical or situational reason — not a general feeling statement
- Context notes are recorded at the time of each session, not assigned retrospectively
Common mistakes
- Adding context notes retroactively after the 30 days are complete — recording them at the time avoids hindsight bias
- Visiting the exact same spot at the exact same time every day, which makes the context comparison meaningless — vary the setting or time enough to compare
- Writing the summary as a generic endorsement of 'being outside' rather than a genuine comparison across the logged contexts
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask: 'Which context in your log produced the biggest shift, and what's your best guess at why, physically or situationally?' The answer should reference specific logged entries, not a general impression.
You'll sign in first, then come straight back here.
Guide Someone Else Through a Nature Outing
1 week (planning + the outing)
Design and lead a nature outing for one other person, using what you learned about your own best context. During the outing, guide them to notice something specific — a sound, a texture, a view — rather than just walking and talking. Afterward, ask them to share one observation in their own words and write a 100-word account of the outing.
Proof required
Submit a 100-word account of the outing (who, where, how you guided their attention) plus the other person's observation in their own words.
What gets checked
- Account is specific: who, where, what you asked them to notice
- The other person's observation is in their own voice, specific and sensory — not generic praise for the outing
- Submitter can describe one specific moment from the outing when asked without hesitation
Common mistakes
- Taking someone on a walk and just chatting the whole time, without ever directing their attention to anything specific — the guided-noticing step is the point of this milestone
- Writing the other person's observation in your own voice — indicates it wasn't genuinely their words
- Choosing a setting with minimal genuine nature (a parking lot with a few trees) rather than a real green or natural space
Powstik Guide
One guided nature session for someone else, with their feedback.
Steps
- Pick someone willing to try it.
- Explain what you'll do and why, briefly.
- Guide them through the full session.
- Ask what they noticed; write it down.
- Choose a safe, accessible place.
Template
Who: When: What I explained first: How I guided it: Their words afterwards: What I'd do differently:
What gets sent back
- Only a description, no session led.
- No feedback from the other person.
- Health claims made to them.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask: 'What did you ask them to notice, and what did they actually say they saw or heard?' A real guided outing produces a specific prompt and a specific, independent answer from the other person.
You'll sign in first, then come straight back here.
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