Milestone map
Milestone map
3 milestones
Audit Your Longevity Behaviours
14 days
Healthy ageing is shaped by a small number of behaviours with disproportionate impact: regular physical movement, adequate and consistent sleep, social connection, avoiding smoking and heavy alcohol, and engaging in cognitively stimulating activities. Before you can improve, you need an honest picture of where you are now. Over two weeks, complete a structured self-audit across all five domains: log weekly minutes of moderate physical activity, record average sleep hours and sleep consistency (variation in wake time across 14 days), count meaningful social interactions per week, note smoking and alcohol units per week, and log weekly cognitively stimulating activities (learning something new, reading, problem-solving, creative work). Identify your lowest-performing domain.
Proof required
Submit your 14-day audit log covering all five domains (movement, sleep, social contact, lifestyle risks, cognitive activity), your calculated weekly averages for each domain, and a clear identification of your lowest-performing domain with evidence from the data.
What gets checked
- All five domains logged across 14 consecutive days — an audit covering only two or three domains cannot reliably identify the primary gap
- Sleep consistency measured as variation in wake time, not just average sleep duration — wake time variation is the more actionable circadian measure
- Lowest-performing domain identified from the data, not from prior assumption — the domain that surprises the submitter is often the most important to address
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check that all five domains are represented in the log — an audit missing any domain is incomplete and the lowest-performing domain identification may be wrong
- Confirm sleep consistency is measured as wake time variation (standard deviation or range across 14 days), not simply average hours — these are different measures
- The identified lowest-performing domain must be supported by the data; if the submitter names a domain that appears adequate in the log, ask them to explain their scoring methodology
- Auditing only the domains where performance is already acceptable — the purpose of the audit is to surface the lowest-performing area, which requires honest logging across all five
- Using highly variable weeks (holiday, illness, exceptional work period) as the baseline — a 14-day audit should represent typical life, not an outlier period
- Defining 'cognitively stimulating' too broadly — passive media consumption (television, most social media scrolling) does not qualify; active learning, reading, problem-solving, and creation do
Commit to One Longevity Behaviour
12 weeks
Using the lowest-performing domain from M1, design and commit to one specific behaviour change for 12 weeks. The change must be measurable, actionable, and consistently repeatable: if movement was lowest, add at least 150 minutes of moderate aerobic activity per week (30 minutes on 5 days); if sleep was lowest, fix a consistent wake time ±30 minutes every day including weekends; if social connection was lowest, commit to one meaningful in-person or video conversation per week beyond existing habits; if lifestyle risks were highest, reduce alcohol to within NHS guidelines (under 14 units/week) or begin a smoking cessation programme; if cognitive activity was lowest, commit to 30 minutes of active learning or problem-solving on at least 4 days per week. Log daily compliance and record the domain-specific measure weekly throughout the 12 weeks.
Proof required
Submit your 12-week behaviour log with daily compliance ticks, the domain-specific weekly measure (e.g. weekly movement minutes, wake-time variation score, social contact count), and any significant challenges or adaptations made during the programme.
What gets checked
- Behaviour change directly targets the lowest domain from M1 — a change in a different domain, however meaningful, does not address the identified gap
- 12 consecutive weeks of logging — a programme of fewer than 12 weeks does not provide sufficient evidence for habit formation in longevity-relevant behaviours
- Domain-specific measure recorded weekly, not just completion ticks — 'I exercised' without recording minutes does not allow comparison with M1 baseline or M3 outcome
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Verify that the behaviour change explicitly targets the lowest domain identified in M1 — a change in a different domain requires the submitter to explain why the M1 finding changed
- 12 weeks of logging is the minimum — programmes of 8 weeks or fewer do not meet the M2 standard for longevity habit work
- Check that the domain-specific measure is present weekly, not only summarised — the week-by-week trend is the evidence of behaviour change consolidating over time
- Choosing a behaviour that is already partially established rather than the genuine lowest domain — comfortable changes produce weaker longevity signals
- Recording completion based on intention rather than actual completion — log at the end of each day or week, not at the start
- Abandoning the programme after a gap of 1–2 weeks and restarting from scratch, rather than continuing from where the gap occurred — longevity behaviour change accommodates interruptions; the cumulative record is what matters
Document Progress and Plan for Continuation
1 week (final audit) after 12 weeks of behaviour change
At the end of the 12-week programme, re-audit all five longevity domains using the M1 format across a fresh 7-day period. Produce a comparison table: M1 weekly average vs M3 weekly average for each domain. Include your 12-week compliance percentage for the primary behaviour (days/weeks completed ÷ total). Write a brief (200–300 word) reflection on what changed, what did not, what the programme taught you about your own habits, and one specific behaviour you will continue or add in the next six months. Obtain an attestation from someone who witnessed your commitment to the programme across the 12 weeks — describing what they observed in your behaviour, not your self-reporting.
Proof required
Submit your 7-day final audit across all five domains, the comparison table with M1 and M3 averages, your 12-week compliance percentage, the 200–300 word reflection, and the attestation describing what the observer witnessed over the course of the programme.
What gets checked
- Comparison table covers all five longevity domains for both M1 and M3 — a table covering only the primary domain misses the cross-domain picture that 'age well' requires
- Reflection includes a specific, named next behaviour — 'continue exercising' is not sufficient; '150 minutes of walking per week' names what will happen
- Attestation describes observed behaviour over the course of the 12 weeks, not only character or general health impression — 'I saw them exercise every Tuesday and Thursday for three months' is the type of evidence needed
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- The comparison table must cover all five domains — not only the primary behaviour domain — to confirm a whole-person improvement picture
- Reflection must be 200–300 words and name a specific next behaviour: vague intentions do not count as a plan
- Attestation must describe observed behaviour during the programme, not just endorse the person's general health or commitment in the abstract — ask the attester to describe specific things they witnessed
- Selecting an attester who only became aware of the programme at the end — the core purpose of the attestation is witnessing the commitment over time, not confirming it retrospectively
- Writing a reflection that reports outcomes without engaging with the process — what changed, what was hard, what you learned, and what you will do next are all required; a summary of results alone does not meet the reflection standard
- Treating improvement in only the primary domain as success — the comparison table across all five domains may reveal that the primary domain improved while others declined, which is also a meaningful finding requiring reflection