Join the waitlist

Course Catalog / BMU 101 / Course project

Course Project: My Peace Plan

BMU 101 Unbothered in 7 Days. About 30 to 60 minutes. Your work saves on this device as you type.

This is your capstone. Fill in each part for your own life. When a part is ready, press Check this part. The page checks it against the rubric line right away and tells you exactly what to fix. There is no limit on tries.

How it works

  1. Build it. Fill in each part below. Use your lesson work.
  2. Check each part. The page checks every rubric line for you. You do not grade yourself.
  3. Fix and check again. Each part that is not ready yet shows what is missing and how to fix it.
  4. Finish. When every part passes, press Check my whole project. Then download or print your finished product.

Your Certificate of Completion needs two things: every part of this project passing its automatic check, and a Posttest score of 80% or higher.

Leave out private details like account numbers, Social Security numbers, or your home address.

Part 1: Drain (Day 1)

Rubric line, ready: One changeable drain, found by tracking a real day

Your energy log for one real day. Rate each moment from minus 5 (drained) to plus 5 (filled).

TimeWhat happenedEnergy, minus 5 to plus 5

Leave extra rows blank.

Decision check: which of these is a changeable drain?
See a strong and a weak example for this part (made up)

Strong: passes every check

A made up learner. Use it as a model, then write your own.

Your energy log for one real day. Rate each moment from minus 5 (drained) to plus 5 (filled).

TimeWhat happenedEnergy, minus 5 to plus 5
7:00Checked news in bed-3
8:30Coffee with my sister4
12:00Lunch at my desk-1
6:00Walked the dog3
9:30Phone in bed scrolling-4

The one drain you will change. Use words from your log.

Scrolling my phone in bed at night

Decision check: which of these is a changeable drain?

Scrolling the news for 40 minutes before work.

Weak: not ready yet

A first draft by the same made up learner, with mistakes people often make.

Your energy log for one real day. Rate each moment from minus 5 (drained) to plus 5 (filled).

TimeWhat happenedEnergy, minus 5 to plus 5
morningNews-3
lunchDesk lunch-1
nightPhonebad

The one drain you will change. Use words from your log.

Stress in general

Decision check: which of these is a changeable drain?

Scrolling the news for 40 minutes before work.

Why the weak one is not ready, and how to fix it

This is what the page said when the weak version was checked.

  • Log at least 4 moments with a time, what happened, and a rating. You have 3.
  • Every rating needs a number from minus 5 to plus 5.
  • Your drain should come from your log. Use at least one word from the moment you rated as a drain.

Taught in: Day 1: Know What Drains You.

Part 2: Pause and boundary (Days 2 and 3)

Rubric line, ready: A short pause phrase and a boundary of one or two sentences you have said out loud

See a strong and a weak example for this part (made up)

Strong: passes every check

A made up learner. Use it as a model, then write your own.

Your pause phrase (2 to 8 words)

Let me think about that.

Your boundary, in one or two sentences

I can't take extra shifts this month. I'm free to help again in June.

The date you said your boundary out loud

-1

Weak: not ready yet

A first draft by the same made up learner, with mistakes people often make.

Your pause phrase (2 to 8 words)

Hold on a second while I think about whether I can actually do that for you

Your boundary, in one or two sentences

You always ask me last minute. Stop doing that.

The date you said your boundary out loud

left blank

Why the weak one is not ready, and how to fix it

This is what the page said when the weak version was checked.

  • Keep your pause phrase between 2 and 8 words. Yours has 16.
  • Say it about you: use I, I will, or I am.
  • Drop blame words like you always or you never.
  • Enter the date you said it out loud (today or earlier). Say it out loud first, then come back.

Taught in: Day 2: Pause Before You Respond; Day 3: Boundaries Without Drama.

Part 3: Inputs and values (Days 4 and 5)

Rubric line, ready: One input rule you can keep, and three values that are yours

Your three values
See a strong and a weak example for this part (made up)

Strong: passes every check

A made up learner. Use it as a model, then write your own.

Your one input rule. Say what, when, and how much.

No news after 8 p.m. on weeknights.

Your three values

  1. Family
  2. Health
  3. Honesty

Weak: not ready yet

A first draft by the same made up learner, with mistakes people often make.

Your one input rule. Say what, when, and how much.

Less news

Your three values

  1. Family
  2. Family
  3. Being happy

Why the weak one is not ready, and how to fix it

This is what the page said when the weak version was checked.

  • Make the rule specific: include a time, a number, or before or after.
  • Your rule needs at least 5 words. Yours has 2.
  • Each value should be different.

Taught in: Day 4: Quiet the Comparison Noise; Day 5: Stop Living for Approval.

Part 4: Habit and restart (Days 6 and 7)

Rubric line, ready: One habit, a start date, Day 1 checked off, and a restart rule

Day 1

See a strong and a weak example for this part (made up)

Strong: passes every check

A made up learner. Use it as a model, then write your own.

Your one habit (what and when)

Walk ten minutes after dinner

Start date

-1

Day 1

I did Day 1 of my habit.

Your restart rule: what you do if you miss a day

If I miss a day, I walk the next day without making it up.

Weak: not ready yet

A first draft by the same made up learner, with mistakes people often make.

Your one habit (what and when)

Walk more

Start date

-1

Day 1

no choice

Your restart rule: what you do if you miss a day

Try harder

Why the weak one is not ready, and how to fix it

This is what the page said when the weak version was checked.

  • Name the habit and when you do it, in at least 4 words. Yours has 2.
  • Do Day 1, then tick it off.
  • Start your restart rule with if or when I miss.
  • Say what you will do next, in at least 8 words. Yours has 2.

Taught in: Day 6: Build Small Joys Into Your Day; Day 7: Your Peace Plan.

Finish your project

The download is a web page file you can open, print, or save as a PDF. It holds only what you typed here.

Next up: Take the Posttest. Back to the last lesson.

Stuck on a part after two tries? Contact BMU Learner Support with the part name and what you tried. Please do not send private details.