Milestone map
Milestone map
3 milestones
Audit baseline with 30-day sleep log
30 days
Log your actual bedtime and wake time daily for 30 days before making any deliberate changes. Understanding your current pattern — including its variance — is the foundation. Attempting to fix what you haven't measured is guesswork.
Proof required
Submit a 30-day sleep log showing actual bedtime, wake time, and a subjective quality rating (1–5) for each day. A sleep app export, spreadsheet, or handwritten calendar is acceptable. Note any days with significant interruptions (shift work, travel, illness).
What gets checked
- Log shows individual daily entries for 30 days — not a weekly or monthly summary
- Bedtime and wake time reflect actual times, not idealised targets — entries showing identical sleep times every night raise credibility questions unless shift work explains them
- At least 25 of 30 days are logged — a small number of missed entries is realistic; 10+ missing suggests selective logging
Common mistakes
- Starting to 'fix' sleep immediately without completing the baseline audit — behavioural changes during the baseline period contaminate the data and make the variance calculation meaningless
- Logging only the 'good' nights and omitting late or disrupted nights — selective logging produces a flattering but useless baseline
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask to see the raw log — check it has individual daily entries with specific times, not just a note saying 'slept well for 30 days'.
- Ask the submitter what their baseline average bedtime variance was — someone who actually completed the audit can state this immediately.
- Ask whether they made any deliberate changes during the baseline period — they should not have; if they did, ask how they accounted for this.
You'll sign in first, then come straight back here.
Narrow variance to ±30 minutes for 4 weeks
4 weeks (days 31–60)
Target a consistent bedtime and wake time with variance of no more than 30 minutes from your chosen anchor times, sustained for four consecutive weeks. This phase requires managing your environment — light exposure, caffeine cutoffs, screen time — rather than simply trying harder.
Proof required
Submit your days 31–60 log showing bedtime and wake time, plus notes on at least two specific strategies you implemented (e.g., no caffeine after 2pm, fixed alarm including weekends, evening light reduction). Calculate and report your average variance for weeks 5–8.
What gets checked
- Log shows entries for days 31–60 with actual recorded times, not retroactive estimates
- Variance calculation is present and honest — stated as a number (e.g., 'average bedtime variance 22 minutes'), not estimated retrospectively
- Strategies named are specific actions tied to real changes, not vague ('I tried to go to bed earlier')
Common mistakes
- Setting an anchor time that conflicts with your actual life (late-shift work, young children) and then failing — anchor times must be achievable on your hardest days, not only ideal ones
- Logging variance without actually analysing it — reviewing the numbers weekly is what enables mid-course correction
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check that the log covers days 31–60 with individual entries — ask the submitter to read out a specific week's data rather than summarising.
- Ask what their average variance was by week 8 — someone who genuinely calculated this can give a specific number.
- Ask what the hardest day to maintain the schedule was and what caused it — authentic accounts include specific disruptions.
You'll sign in first, then come straight back here.
Complete 90 days with wellbeing observation
90 days total
Finish the 90-day period and document observable changes. Sleep timing consistency typically produces measurable benefits in energy, mood, cognitive performance, or recovery within 4–8 weeks — your reflection should name specific changes and when they appeared.
Proof required
Submit your complete 90-day log, a 200-word reflection naming at least two specific wellbeing changes observed and approximately when they appeared, and a brief statement from someone with regular contact confirming they noticed a change in your energy or demeanour.
What gets checked
- Full 90-day log with no unexplained consecutive gaps of more than 4 days
- Reflection names specific changes with approximate timing ('by week 6 I noticed...' — not just 'I feel better')
- External statement comes from someone with genuine regular contact who can name a specific observable change
Common mistakes
- Abandoning the log when a disruption (travel, illness) breaks the streak — note the disruption, resume immediately, and document it; the 90-day arc accommodates real life
- Reporting no changes at 90 days without investigating why — if wellbeing did not improve, the reflection should address this honestly rather than claiming undefined benefits
Resources
Foundationstart here
What a verifier looks for
- Ask to see the full 90-day log — verify it has individual entries and was not completed in a single session at the end.
- Ask when the first noticeable change appeared — someone who genuinely experienced a shift can name an approximate week and context.
- The external statement should name a specific situation ('I noticed you were less irritable at Monday stand-ups from about week 6') — generic endorsements do not satisfy this standard.
You'll sign in first, then come straight back here.
Part of