Course Catalog / BMU 101 / Wrap up
BMU 101
BMU 101 Wrap Up: Your Peace Plan, Checked
You built a lot in seven days. Before you print your certificate, take ten minutes for three things. Check that your Peace Plan is ready to use. See what you can do now. Then set two short check ins so it keeps working.
In this lesson you will
- Score your Peace Plan against a four part rubric
- Rate yourself on each course outcome and pick one to review
- Schedule a 7 day and a 30 day check in
Your capstone
Finishing seven lessons is good. Using what you built is the real goal. Your capstone is the one page Peace Plan from Day 7: your biggest changeable drain, pause phrase, boundary script, input rule, top three values, two scheduled joys, one 21 day habit, and a restart rule. Use the rubric below to check it yourself. Nobody grades it but you, and there is no penalty for a row that says Not yet. That row just shows you where to look next.
| Criterion | Not yet | Getting there | Ready to use |
|---|---|---|---|
| Drain (Day 1) | No drain named | A drain is named but not marked changeable | One changeable drain, found by tracking a real day |
| Pause and boundary (Days 2 and 3) | Missing | Written, but long or vague | A short pause phrase and a boundary of one or two sentences you have said out loud |
| Inputs and values (Days 4 and 5) | Missing | Values listed, no input rule | One input rule you can keep, and three values that are yours |
| Habit and restart (Days 6 and 7) | No habit chosen | Several habits, or no restart rule | One habit, a start date, Day 1 checked off, and a restart rule |
Aim for "Ready to use" on every row. Any row at "Not yet" tells you exactly what to fix: go back to the lesson named in that row and redo that piece.
Worked example: a Peace Plan that scores Ready to use
- Drain: scrolling after 10 p.m. (tracked on a Tuesday).
- Pause phrase: "I don't have to respond right now."
- Boundary: "I can talk for ten minutes, then I need to go."
- Input rule: phone free for the first 30 minutes. Values: family, faith, health.
- Joys: porch coffee Tuesday and Thursday. Habit: phone free mornings for 21 days, started Monday. Restart rule: miss a day, start again the next morning.
Why it scores well: each line is specific, short, and something this person can do tomorrow.
Try it: finish and score your capstone
- Open your Peace Plan from Day 7.
- Score each rubric row: Not yet, Getting there, or Ready to use.
- Fix any row below Ready to use, using the lesson named in that row.
- Print or save the one page plan below and put it where you will see it.
Do it by: before you print your certificate
Check your understanding: end of course self-assessment
For each line, pick the answer that is true for you today. No one else sees this.
| I can... | If "not yet," revisit |
|---|---|
| Find my biggest changeable drain by tracking a real day | Day 1 |
| Use Notice, Name, Choose when something sets me off | Day 2 |
| Say a short, kind boundary | Day 3 |
| Edit my inputs and turn envy or approval into a goal | Day 4 and Day 5 |
| Keep one habit going for 21 days and restart after a slip | Day 7 |
Score each line: 1 = not yet, 2 = getting there, 3 = I can do this. Anything at 1 is your first review stop.
Your job aid
Printable Peace Plan (one page). Copy these lines onto a card or sticky note:
- My changeable drain: ________
- My pause phrase: ________
- My boundary: ________
- My input rule: ________
- My three values: ________
- My two joys and when: ________
- My one habit and start date: ________
- My restart rule: ________
Also useful: the free Peace Protection Checklist and the 30 Day Rise Daily Tracker.
Use it: 7 day and 30 day check in
In 7 days, ask yourself: How many days did I practice my one habit? When did I use the pause? What got in the way, and what one small change would help this week?
In 30 days, ask yourself: Is my biggest drain smaller than it was? Did I use my boundary? Is it time to add a second habit, or keep strengthening the first?
Put both dates on your calendar now, with the question in the reminder.
Tell us how it went
Recap
- Your capstone is a one page Peace Plan.
- The rubric shows you exactly what to fix.
- The self-assessment points you back to the right lesson.
- Two check ins help the plan last past this week.
You now have: a checked Peace Plan, a self-assessment, and two check ins on your calendar.
Next up: Now take the post-test to see how far you came. Score 80% or higher to earn your certificate. You can retake it as many times as you need. After you pass, a short survey comes up. It is optional, so you can skip straight to your certificate.
Sources
- Tools adapted from MM3, The 12 Laws of Being Unbothered & Happy. Used for its tools, not as evidence. Claims are checked against the sources below.
- Lally and colleagues (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology. doi.org/10.1002/ejsp.674
- Gollwitzer and Sheeran (2006). Implementation Intentions and Goal Achievement: A Meta-analysis of Effects and Processes. Advances in Experimental Social Psychology. doi.org/10.1016/S0065-2601(06)38002-1