Course Catalog / BMU 101 / Syllabus
BMU 101 Unbothered in 7 Days: Course Syllabus
Welcome. You are an adult with a full life, and this course is built for that. This page shows what you will learn, why it matters, what you will do, and how to succeed. Come back to it any time you wonder what is next.
This page helps you
- Explain what success looks like in this course
- Find your next step and set your own target dates
- Find help when you get stuck
Why this course matters
Many adults feel drained by other people's demands, by online noise, or by reacting first and regretting it later. Most of us cannot say where our energy goes. This course gives you one simple tool a day for seven days. You finish with a one page Peace Plan and one habit to keep your peace.
This course is for you if:
- You feel drained by other people's demands or by online noise
- You react first and regret it later, and you want a pause that works
- You have little free time and want small daily steps
What success looks like
By the end of the course, you will be able to:
- Analyze one day of energy deposits and withdrawals and choose one changeable drain to fix
- Use the Notice, Name, Choose pause in a real moment that sets you off
- Write and use a boundary script of one or two sentences
- Edit your inputs and turn comparison or approval seeking into a goal based on your values
- Build a one page Peace Plan and start one 21 day habit
You will know you got there in two ways. First, you pass the post-test with 80% or higher. Second, your capstone rubric shows Ready to use on each row.
Your next step
Start with the pre-test. It takes about 10 minutes and is not graded. Then open Day 1: Know What Drains You.
Here is the full path through the course:
- Pre-test: 12 questions, plus 3 quick confidence questions. Not graded. You take it once.
- The lessons, in order: 7 lessons, from Day 1: Know What Drains You to Day 7: Your Peace Plan.
- Course wrap up: check your capstone with the rubric.
- Post-test: 12 questions. Pass with 80%. Retake as often as you need.
- Course survey: about 2 minutes, optional and anonymous.
- Your certificate: type your name and print it.
- A 30 day check in, if you opt in.
Your dates. BMU sets no deadlines. You choose them. Pick a start date and a target finish date now, and put both on your calendar. Each lesson's action step also says when to do it, such as tomorrow or this week.
Course schedule
Every lesson has the same parts, so you always know what is coming: a short read, a Try it action step you do in real life, and, in most lessons, a quick check. Times come from each lesson page.
| Lesson | Read | Action step | What you do (Try it) | Builds outcome |
|---|---|---|---|---|
| Pre-test | 10 min | None | See where you start | All |
| Day 1: Know What Drains You | 8 min | 15 min | The 24 hour energy audit | O1 |
| Day 2: Pause Before You Respond | 8 min | 10 min | Practice the pause | O2 |
| Day 3: Boundaries Without Drama | 7 min | 10 min | Write your boundary | O3 |
| Day 4: Quiet the Comparison Noise | 7 min | 15 min | The input edit | O4 |
| Day 5: Stop Living for Approval | 7 min | 15 min | Find your top three values | O4 |
| Day 6: Build Small Joys Into Your Day | 7 min | 10 min | Your joy list | O5 |
| Day 7: Your Peace Plan | 7 min | 20 min | Capstone: write it and start it | O5 |
| Course wrap up | 5 min | 15 min | Finish and score your capstone | All |
| Post-test | 10 min | None | Show what you can do (80% to pass) | All |
| Survey (optional) | 2 min | None | Tell us what to improve | None |
Suggested pace
One lesson a day for seven days, as the course name says. Do the wrap up and the post-test on Day 8. Short on time? Read the lesson in one sitting, then do the action step later in your day. Most action steps fit into things you already do. Go faster or slower if your life calls for it.
| When | What to do | About how long |
|---|---|---|
| Day 1 | Pre-test, Day 1 | 33 min |
| Day 2 | Day 2 | 18 min |
| Day 3 | Day 3 | 17 min |
| Day 4 | Day 4 | 22 min |
| Day 5 | Day 5 | 22 min |
| Day 6 | Day 6 | 17 min |
| Day 7 | Day 7 | 27 min |
| Day 8 | Course wrap up, Post-test, Survey (optional), Certificate | 32 min |
How much time it takes
- Each lesson: 7 to 8 minutes to read, in one sitting.
- Each action step: 10 to 20 minutes, done in your real life within the window the lesson gives.
- At the suggested pace: up to about 33 minutes a day.
- The whole course: about 3 hours and 8 minutes, including the tests, the wrap up, and the survey.
What you will do and why
Each task below practices or checks one of the outcomes above. Nothing here is busywork.
| Task | What you do | Counts toward the certificate? |
|---|---|---|
| Pre-test | Answer 12 questions and 3 confidence questions before Lesson 1. It shows where you start, so you can see your growth later. | No. Not graded. |
| Check your understanding | Answer 4 short questions at the end of a lesson. Every answer tells you why it is right or wrong. | No. Try as many times as you like. |
| Try it action steps | Do one real task after each lesson. Each one builds a piece of your capstone. | No, but they are where the change happens. |
| Capstone | Your one page Peace Plan from Day 7: your biggest drain, pause phrase, boundary line, input rule, top values, two joys, one 21 day habit, and a restart rule. You score it yourself with the rubric in the course wrap up. | You score it yourself with the rubric. It is not checked by BMU. |
| Post-test | Answer 12 questions and the same 3 confidence questions. Each retake mixes the order and swaps in some new questions. | Yes. Pass with 80% or higher. |
| Self-assessment | Rate yourself on each outcome and pick one to review. | No. It is for you. |
| Survey and 30 day check in | Tell us what helped and what to fix. Opt in to a check in at 30 days. | No. Both are optional. |
Your capstone rubric checks these parts:
- Drain (Day 1)
- Pause and boundary (Days 2 and 3)
- Inputs and values (Days 4 and 5)
- Habit and restart (Days 6 and 7)
Grading and your certificate
- Pre-test: not graded. You take it once. It is fine to miss questions. They show where to start.
- Post-test: you need 80% or higher. You can retake it as many times as you need. Your first try is the one BMU uses to see how much the course helped, so there is no need to rush it.
- Capstone: self-scored with the rubric. A row that says Not yet just shows you where to look next.
- Certificate: it unlocks when you pass the post-test. The survey is optional and never blocks it. Type your name on the certificate page and print it.
What you need
- Cost: free. There is nothing to buy.
- Device: a phone, tablet, or computer with internet and a current version of Chrome, Edge, Safari or Firefox.
- Skills: you can open links, type in a box, and scroll. Printing is optional. You can also save pages as a PDF.
- Job aids and tools: Peace Protection Checklist; 30 Day Rise Daily Tracker; The Bothered-o-Meter; Values and Goals Worksheet; Printable peace plan one pager in the wrap up.
How this course works
This course is self-paced and online. There are no live classes, no group posts, and no one checks when you log in. Taking part means three things:
- Read each lesson in order, in one sitting if you can.
- Do the Try it step in your real life. That is where the learning happens.
- Be honest with yourself on the checks, the rubric, and the self-assessment. Your reflections are private, and you never have to share them.
Policies and flexibility
- Pace: go at your own speed. There are no late penalties. If you miss a week, pick up where you left off.
- Retakes: lesson checks and the post-test have no limit on tries.
- Your progress: lessons, notes, and test scores are saved in this browser on this device. They are not tied to your name. If you clear your browser data, use private browsing, or switch devices, your progress will not follow you.
- Honest work: take the pre-test and post-test on your own, without notes, other people, or AI. Please do not share test answers. Your certificate says you passed, so let the score show what you can do.
- Using AI: You may use AI to brainstorm, explain an idea in simpler words, or practice. If AI helps you draft your capstone, check every fact and make it sound like you. Never paste passwords, account numbers, or medical details into an AI tool.
- Changes: if BMU changes this course, the date at the top of this page will change, and we will say what changed here.
Getting help
This course was created by MM3, U.S. Navy veteran and educator. Because the course is self-paced, there is no live instructor. You are not on your own, though. Here is where to go:
- Quick answers: the BMU Help Center covers progress, certificates, billing, and technical problems.
- Ask a person: use the Contact BMU support form and pick a topic. We read every message and reply as soon as we can. Please do not send card numbers or passwords.
- Something not working: refresh the page and try a current browser. If it still fails, contact support, choose Technical problem, and tell us the page, your device, and your browser.
Accessibility
We want every page to work with a keyboard, a screen reader, and zoom. Tables scroll on small screens, and answers open with a tap. If anything gets in your way, or you need a lesson in another format, tell us on the contact form. Choose Technical problem, say it is an accessibility issue, and describe the page. We will work to fix it or get you the content another way.
Check your understanding of this syllabus
Can you answer these three questions? If so, you are ready to start.
1. What does success look like in this course?
You can do the 5 things listed under What success looks like. You pass the post-test with 80% or higher, and your capstone rubric shows Ready to use.
2. What is your next step?
Take the pre-test, then start Day 1: Know What Drains You. Put your own start and finish dates on your calendar.
3. Where do you get help?
Try the Help Center first. Then use the contact form. We read every message and reply as soon as we can.
Recap
- Start with the pre-test. It is not graded.
- Do one lesson at a time, and do each Try it step in real life.
- Pass the post-test with 80% to earn your certificate. Retakes are unlimited.
- Need help? Use the Help Center or the contact form.
Sources
This syllabus is built from the course design record. The research behind each lesson is listed at the end of that lesson.