14-day challenge — free to join
Your goal.
Your change.
Backed by science.
A 14-day guided challenge built on peer-reviewed behaviour science. You choose the goal. We give you the structure, the research, and a daily prompt to make it stick.
How it works
Three things every session delivers
Each morning at 9 am Sydney time you receive one email. It is short, purposeful, and grounded in real research. No filler, no generic motivation.
The science bit
Every session opens with a concise, referenced explanation of the behaviour science behind that day's focus — so you understand why the approach works, not just what to do.
A focused task
One clear, specific action to take today. Not a list of ideas — one thing, chosen because the research says it moves the needle for exactly where you are in the 14 days.
A journal prompt
At the end of each day, a single question to answer with pen and paper. Research on written reflection shows this is one of the most reliable ways to deepen learning and sustain change.
Daily structure
Four phases. One through-line.
The challenge is architected across four evidence-based phases — each building on the last, each targeting a different mechanism of behaviour change.
Phase 1 · Days 1–3
Foundation
Set a goal that is genuinely yours. Anticipate obstacles before they appear. Design an environment that works for you, not against you.
Phase 2 · Days 4–6
Momentum
Make your first move. Build awareness of your inner state. Reach the midpoint with honesty and self-compassion — two of the strongest predictors of continued effort.
Phase 3 · Days 7–10
Depth
Investigate your motivation. Bring another person in. Measure what has actually changed — and use that evidence to calibrate the final push.
Phase 4 · Days 11–14
Integration
Stack the habit onto your existing life. Build in reward. Prepare for what happens after the challenge ends — because that is where lasting change actually lives.
Why it works
Built on the research, not around it.
Every session draws from peer-reviewed behavioural science. Not as decoration — as the actual architecture of what you are asked to do each day.
Self-Determination Theory
"People who choose their own goal are significantly more likely to sustain behaviour change over time."Deci & Ryan, 1985 · Psychological Review
Implementation Intentions
"People who form specific if–then plans are far more likely to act on their intentions than those who do not."Gollwitzer, 1999 · American Psychologist
Self-Compassion Research
"Self-compassion leads to better performance and more persistent effort than self-criticism — even after setbacks."Neff, 2003 · Self and Identity
Is this for you?
This challenge is designed for people who are serious about change — not perfection.
- You have tried to build a habit before and want to understand why it didn't stick.
- You want to choose your own goal — health, sleep, focus, movement, creativity, or anything else that matters to you.
- You prefer understanding the science behind what you're doing, not just being told what to do.
- You can commit 5–20 minutes a day and are willing to write by hand at the end of each session.
The four phases at a glance
Foundation
Days 1–3 · Goal setting, obstacles, environment
Momentum
Days 4–6 · Action, awareness, midpoint reset
Depth
Days 7–10 · Curiosity, accountability, evidence
Integration
Days 11–14 · Habit stacking, reward, sustainability
Questions
Frequently asked
What does it cost?
Nothing. The challenge is completely free.
Do I need to pick a goal before I register?
No. Day 1 is dedicated entirely to helping you choose and shape your goal using two evidence-based frameworks (SMART and NICE). You are also given tools for people who are not yet sure what they want to change.
How much time does each session take?
Each email takes 5–8 minutes to read. The daily task takes 5–15 minutes. The pen-and-paper journal prompt at the end of each day is open-ended — you write as much or as little as you need.
What kind of goals work for this challenge?
Any behaviour change — health, sleep, exercise, diet, focus, creativity, relationships, digital habits, mental health practices. The challenge is designed to be goal-agnostic. The science of behaviour change applies across all of them.
What if I miss a day?
Day 6 is specifically about this. Setbacks are a normal and expected part of behaviour change — not a sign of failure. The challenge teaches you how to recover quickly, which the research shows is a stronger predictor of long-term success than perfect adherence.
Why pen and paper?
Research on handwriting and cognition (Mueller & Oppenheimer, 2014) shows that writing by hand produces deeper encoding and better retention than typing. The journal prompts are designed to produce real reflection — not quick inputs. The medium matters.
Join the challenge
Ready to make
this one stick?
Sign up below — after you confirm, your welcome email arrives first. Day 1 follows at the next 9 am delivery slot (Sydney time). No payment, no account beyond your email and your intention.
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