Assignment 1- Digital Learning & Implementation Diary
Course: Making Sense Of Behavioural Foundations Of High Performance-
The purpose of this assignment is to capture your learning journey over the first
three sessions and demonstrate real-life application. You will document how you
internalised the concepts, implemented the strategies, and measured the impact in
your own life.
Modules Covered:
1. Habits, Routines & Behaviour Design
2. Sleep Mastery & Circadian Reset
3. Science of Breath & Breathing Protocols
Assignment Type: Individual, reflective, and applied
Marks: 30
Submission Format: Digital Poster – In Google Classroom
Assignment Tasks
You are required to submit a Digital Diary that includes the following components:
1. Learning Summary (10 marks)
Objective: Summarise what you learned from each of the three sessions.
Instructions:
Create one section per session.
Include the following:
o Key concepts learned
Examples: Habit stacking, Physiological sigh, Circadian
alignment
o Insights that surprised you
Something that challenged your assumptions or understanding
o Practical applications identified
How could you apply these in your personal life or work
Format Suggestions:
Use bullet points or short paragraphs (3–5 points per session)
Include small diagrams or charts if helpful
Keep it visually engaging
Example (Session 1 — Habits & Routines):
Key Concept: Tiny habits produce compounding results
Insight: Changing environment cues is more effective than motivation
Application: Morning routine redesign with 2 new micro-habits
2. Poster Submission (5 marks)
Objective: Include the posters you created after each session as part of the diary.
Instructions:
Attach all three posters (Session 1, 2, 3) as high-quality images
Include captions under each poster describing:
a) The session topic
b) The main message of your poster
c) The intended action
3. Implementation Log / Reflection (10 marks)
Objective: Document how you implemented the concepts in your life.
Instructions:
Maintain a daily or every-other-day log for the 14 days following the sessions.
For each day, include:
a. Activity / Strategy Implemented
i. Example: Performed physiological sigh twice, slept by 11 pm,
used habit stacking for study start
b. Self-Rating (1–10)
i. Stress, focus, energy, mood
c. Observations / Impact
i. What changed? What felt easier? What was challenging?
d. Adjustments
i. Did you modify the approach? Why?
Format Suggestion:
Strategy Stress Focus Energy Observation /
Date Adjustment
Implemented (1–10) (1–10) (1–10) Impact
01- Physiological Felt calmer
7 5 6 None
Jan sigh x2 post-class
02- Slept well; less
Sleep at 11 pm 6 6 7 None
Jan groggy
4. Impact & Mileage (5 marks)
Objective: Show the tangible or intangible changes in your life after applying the
strategies.
Write a reflection of 200–300 words answering:
a) Which strategy had the highest impact
b) Which strategy was most difficult to maintain
c) How did your energy, focus, or stress levels change
d) What new habit/routine became easier to sustain
5. Future Strategy & Habit Integration (Optional / Bonus)
Objective: Show how you plan to continue these practices sustainably.
Write 100–150 words on:
o How you will integrate habits, sleep, and breath strategies into your
daily routine
o What tracking or accountability system will you use
o Any challenges you foresee and how you plan to overcome them
Delivery Format
Digital submission: Include:
1. Cover page with Name, Roll Number, and Session Titles
2. Learning Summary (per session)
3. Posters with captions
4. Implementation Log
5. Reflection & Impact Analysis
6. Optional Future Strategy
Evaluation Criteria (30 Marks)
Component Marks
Learning Summary 10
Posters included and properly captioned 5
Implementation Log (Consistency & Detail) 10
Impact & Reflection (Depth, Specificity,
5
Insight)
Total 30
Important Instructions
Authenticity: Your diary should reflect your own experiences. Fabricated data
or fake logs will receive zero marks.
Consistency: Daily tracking is essential. Skipping several days will reduce
marks.
Reflection: Focus on observations, learnings, and personal change, not just
recording actions.
Presentation: Well-formatted, readable, and visually organised diaries earn
better marks.
Submission Deadline: Before the next session after Session 3. Late
submissions may incur penalties.
Additional TIPS
Be honest and specific: Include what worked and what didn’t.
Visual aids improve clarity: Small diagrams, tables, or charts in the diary
enhance readability.
Link evidence to learning: Posters, social media engagement to strengthen
your submission.
Reflect, don’t just record: Focus on impact, insights, and lessons learned.
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