Level 3

kickoff

Pick a day and time to weekly plan, good times for this might be your weekly lunch hour, right after your MVR:SOD, or before your MVR:EOD

Create your first 3 rules

Write these down in your journal, If you have existing rules that you already live by add them too.

Add a row to your dailies to track any time you break one of your rules.

Give up on something

Pick a food or activity to give up for the rest of your life. Write it down, it should be something that you don't really like that much, but will still give you practice saying no.

Example: I don't eat poor-quality donuts.

Drug and alcohol use

Write down your rules for engaging with drugs and alcohol. You decide what rules to set, mine are no liquor except on special occasions.

Example: No more than 5 drinks per week and only on Thursday-Saturday or to finish an open bottle of wine. No rules on vacations or bachelor parties. Limit drug use to pot no more than 3 times a year.

Wont go to bed before blank rule

Create a rule for something you won't allow to be left undone before you go to bed.

Example: I won't go to bed with dirty dishes, with the exception ofter after-dinner treat/snack dishes.

Steps

Track your steps with a pedometer and set a step goal, add completing your steps to your MVR:EOD.

  1. 36 days of successfully completing each of your daily's
  2. Break your rules less than 5 days.
  3. Meet or exceed your weekly tidy goal for all but 2 weeks.

Baseline criteria

  1. 30 days of successfully setting and completing a primary task
  2. 35 days of successfully completing your MVR:SOD including 1+ min of mindfulness
  3. 35 days of successfully completing your MVR:EDO including setting out your clothes and meal planning
  4. 35 days of successfully completing each of your daily's
  5. Break your rules less than 6 days.
  6. Meet or exceed your weekly tidy goal at least 2 weeks

Progressive criteria

  1. 35 days of successfully setting and completing a primary task
  2. 45 days of successfully completing your MVR:SOD including 1+ min of mindfulness
  3. 45 days of successfully completing your MVR:EDO including setting out your clothes and meal planning
  4. 40 days of successfully completing each of your daily's
  5. Break your rules less than 3 days.
  6. Meet or exceed your weekly tidy goal all but one week.