Milestone map
Milestone map
3 milestones
Define your reason, set your start date, and complete days 1–10
10 days (days 1–10)
The first ten days require a clear personal reason — not a generic health motivation but a specific reason that is yours. Write it in 2–3 sentences before day 1. Set your start date and commit to it. Log each of the first 10 days with a single sentence. The sentence can be anything honest about that day — a moment that was harder than expected, something that surprised you, or simply that the day passed without incident. Note: if you drink heavily every day, talk to a doctor before starting — sudden alcohol withdrawal can have medical consequences for daily heavy drinkers.
Proof required
Share: (1) your written reason for the 30 days (2–3 sentences, written before day 1), and (2) your 10-day log with one sentence per day. The start date should be visible in the log.
What gets checked
- A specific personal reason is written in 2–3 sentences before the log begins — 'for my health' is not a specific reason; 'I want to see whether the sleep improvement I read about is real for me, and I want to know I can do it' is a specific reason with a named goal
- 10 consecutive days are logged with one sentence per day — the sentence must be specific to that day; 'day completed' without any content does not meet the standard, and 10 identical entries suggest the log was not kept daily
- The log entries are dated — the start date allows the verifier to confirm the log covers 10 consecutive days from the stated start
Common mistakes
- Starting without a written reason and relying on motivation — motivation is unreliable; a specific written reason is a decision you made on a good day that you can re-read on a hard day; write it before day 1, not on day 3
- Treating the log as a pass/fail score rather than an honest record — a log entry that says 'hard day, wanted a drink, did not have one' is more valuable than 'day completed'; the log is for you, not for performance
Resources
Foundationstart here
What a verifier looks for
- Ask to see the written reason document — confirm it exists and was written before the log starts; a reason that was clearly written after the fact (generic, polished, references completing the challenge) was not the decision-point reason
- Read the 10-day log and check for variation in the daily sentences — 10 identical or near-identical entries are a strong signal of retrospective reconstruction; genuine daily logs contain specific moments and varied language
- Count the entries and confirm they are dated consecutively from the stated start date — a 10-day log that spans 15 calendar days contains gaps that must be explained
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Complete days 11–21 and document what changed
11 days (days 11–21)
Days 11–21 are where patterns change. Many people report noticeably improved sleep, different morning energy, and changed social dynamics in this window. Log each day with one sentence — continuing the format from M1. At the end of day 21, write a 100-word summary naming at least one specific observable change and at least one thing that was harder than expected. Both are required. An honest account of something that was harder — a social situation, a craving that surprised you, a moment where you nearly stopped — is more credible than a uniformly positive summary.
Proof required
Share your daily log for days 11–21 (one sentence per day, dated). Also share a 100-word summary naming: (1) at least one specific observable change you noticed, and (2) at least one thing that was harder than expected. Both must be present.
What gets checked
- 11 consecutive days are logged (days 11–21) with one sentence per day — the log continues directly from M1 without a gap; a gap between M1 and M2 is a break that should be disclosed
- The 100-word summary names a specific observable change — 'I felt better' is not specific; 'I fell asleep faster most nights in week 3 and woke up without the foggy feeling I had in week 1' is specific and personal
- The 100-word summary names something that was harder than expected — a summary that contains no difficulty is less credible than one that names a specific hard moment; difficulty named honestly does not fail the milestone
Common mistakes
- Logging daily notes but skipping the 100-word summary — the summary is a separate requirement from the daily log and cannot be satisfied by the daily log alone
- Writing the 100-word summary from memory at the end rather than from the daily log — if the daily log was not kept, the summary will be generic; the daily log is the raw material for the summary
Resources
Depthgo deeper
What a verifier looks for
- Count the log entries for days 11–21 and confirm they are consecutive with dates — a gap in days 11–21 that is not disclosed is a credibility problem
- Read the 100-word summary and identify the specific observable change named — ask for a one-sentence description if the change is buried in general language
- Ask the submitter what was harder than expected — a specific honest answer (a named social situation, a specific craving trigger) is the signal of a genuine account; 'everything was fine' is a red flag when the submitter also claims they noticed significant changes
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Complete all 30 days and write a 150-word honest reflection
30 days total (covering M1, M2, and M3)
Day 30 is the completion point. Your final log should show 30 consecutive dated entries from day 1 to day 30. Alongside the full log, write a 150-word reflection answering three specific questions: (1) Was the reason you wrote before day 1 achieved or not, and why? (2) What specifically changed in your daily life that you attribute to the 30 days? (3) What will you do differently after day 30 — continue, reintroduce alcohol differently, or return to the same pattern — and why? There is no right answer to question 3. Honesty is the standard.
Proof required
Share your complete 30-day log with one sentence per day. Also share a 150-word reflection answering the three questions: (1) Was your M1 reason achieved? (2) What specifically changed? (3) What will you do after day 30 and why?
What gets checked
- 30 consecutive entries are logged from day 1 to day 30 — the complete log is the single document from M1 through M3; a partial log with a claim of completion is not sufficient
- The reflection answers all three questions — a reflection that answers only 'what changed' without addressing whether the M1 reason was met and what comes after is incomplete
- The third question is answered honestly regardless of the answer — deciding to reintroduce alcohol after day 30 is as valid as deciding to continue; the standard is whether the reflection is genuine, not whether the conclusion matches an expected outcome
Common mistakes
- Writing the reflection in terms of what the verifier wants to hear rather than what is true — a reflection optimised for approval will be generic and positive; a genuine reflection will contain a specific moment of difficulty, a nuanced answer to question 3, and at least one thing that was different from what was expected before day 1
- Stopping the daily log before day 30 and writing from memory — the quality of daily entries typically declines in the final week when the challenge feels complete; maintaining the log to day 30 is the discipline that makes the final reflection honest
Resources
What a verifier looks for
- Count the 30 log entries and confirm they span day 1 to day 30 with consecutive dates — the full log from M1 through M3 should be a single document
- Check that the reflection answers all three questions — the question about what comes after day 30 is the most revealing; a submitter who has genuinely completed the 30 days will have a considered answer to this question
- Ask the submitter what surprised them most about the 30 days — the most honest and specific answer to this question indicates whether the experience was genuine; 'nothing surprised me' is unlikely after 30 days of any significant behavioural change
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