Skills
Pick a skill. Prove it with peer-verified milestones. Start today.
Build a Daily Mindfulness Practice
3 milestones · 9 weeks
Establish a consistent daily mindfulness habit over 60 days. Choose any evidence-based method — breath awareness, body scan, walking meditation, open monitoring, or…
Practice Daily Breathwork for 30 Days
3 milestones · 6 weeks
Learn and sustain one structured breathwork technique for 30 consecutive days. Choose from box breathing, 4-7-8, resonance breathing, Wim Hof, or cyclic sighing. Proof is a…
Build a Journaling Habit
3 milestones · 9 weeks
Build a 60-day journaling habit using structured prompts (expressive writing, gratitude, or reflection). Proof is a timestamped log of at least 50 entries across 60 days — minimum…
Complete a Digital Detox Challenge
3 milestones · 7 weeks
Conduct a structured 30-day reduction in recreational screen time using a written protocol of your own design. Proof is a 14-day pre-audit (screen time reports), a written…
Develop a Morning Routine
3 milestones · 6 weeks
Design and sustain a personal morning routine for 30 consecutive days. Document the routine in writing before day 1, log each morning session with start time and elements…
Complete a Sleep Hygiene Protocol
3 milestones · 7 weeks
Design a personal sleep hygiene protocol grounded in published sleep science and follow it for 28 consecutive days. Proof is a written protocol document, a 28-day sleep log…
Read a Mental Health Foundations Book
3 milestones · 9 weeks
Read a foundational non-clinical mental health or cognitive science text (e.g. Matthew Walker's Why We Sleep, Viktor Frankl's Man's Search for Meaning, James Clear's Atomic…
Complete a Stress Audit and Reduction Plan
3 milestones · 8 weeks
Conduct a structured 14-day audit of your stressors, build a written reduction plan, and implement it for 30 days. Proof is a completed 14-day audit log (stressor category, rough…
Practice Daily Chanting for 30 Days
3 milestones · 6 weeks
Learn and sustain one mantra, chant, or repeated sound/phrase as a daily focus and calm practice for 30 consecutive days. Choose any single mantra or chant meaningful to you —…
Practice Daily Gratitude Expression
3 milestones · 6 weeks
Express genuine gratitude directly to a real person — in conversation, on a call, or in a specific written message — once a day for 30 consecutive days. This is outward expression…
Practice Self-Compassion
3 milestones · 6 weeks
Practice a structured self-compassion reframe, following the self-kindness / common-humanity / mindfulness framework, applied specifically to moments of self-criticism for 30…
Practice Social Connection
3 milestones · 6 weeks
Proactively reach out to real people — calls, real conversations, or specific personal messages, not group broadcasts — once a day for 30 consecutive days, then deliberately…
Practice Daily Nature Exposure
3 milestones · 6 weeks
Spend at least 15 minutes in a genuine natural or green outdoor setting once a day for 30 consecutive days, then guide one other person through a nature outing you designed. Proof…
Can't find what you want to prove?
You can define a custom outcome — a single proof, permanently verified by an external panel.