Rejection is a quiet constant in freelancing, and to be honest, this took me years to accept.
It shows up in unanswered pitches, polite declines, and projects that go to someone else, even though they’re just as experienced as you. It’s part of life. Yet many freelancers treat rejection and ghosting as something to avoid at all costs, a signal that they are not ready or not good enough.
But what if rejection was not something to fear, but something to practice?
Here’s everything you need to know about the 1,000 days of rejection challenge for freelancers, and how I’m using the challenge in my own work life.
What Is The 1,000 Days of Rejection Challenge?
You might have seen the viral 1,000 Days of Rejection Challenge on TikTok or Instagram.
As the name suggests, this encourages people to intentionally put themselves in situations where they might hear “no.”
The purpose is not to collect rejection for its own sake, but to build comfort with risk. For freelancers, this idea can be especially powerful when applied to pitching, outreach, and client relationships.
The original video is by Gabbies1000nos on TikTok. I seriously recommend checking her out, she’s so inspiring and breaks down the challenge even further.
Reframing Rejection as a Measure of Effort
Most freelancers do not struggle because they are rejected too often. They struggle because fear of rejection quietly limits their actions.
This fear shows up in subtle ways. You avoid pitching a dream client because they feel out of reach. You spend days refining a proposal that never gets sent. You hesitate to follow up because you do not want to bother anyone.
For me, it always shows up as ‘Oh, the time isn’t right.’ Maybe I’ll send that pitch tomorrow, or the next day, or the next…
When you treat rejection as a sign that you are doing the work, the focus shifts.
Instead of asking whether someone said yes, you ask whether you showed up and took a meaningful risk. Over time, this shift reduces hesitation and builds momentum.
The pain is worth it, people!!
What a Rejection Challenge Looks Like for Freelancers
You do not need to commit to seeking rejection for an exact amount of time (unless this motivates you!). The value of the challenge comes from consistency and intention, not from the exact number.
For freelancers, the challenge can take the form of one action per day or per week that carries a real chance of rejection. Examples include:
- Pitching a new client or publication
- Following up on a proposal you would normally let go
- Asking an existing client for a rate increase
- Applying for a project that feels slightly beyond your current level
- Sharing your work publicly where feedback is not guaranteed to be kind
- Asking past clients for referrals
- Requesting direct feedback on your work
Each of these actions carries uncertainty. That uncertainty is the point.
Yes, uncertainty! Some will start this challenge to get work or results. These are an added bonus, what it’s really about is exposing yourself to NO and getting comfortable with it.
Why This Approach Is More Sustainable Than Hustle Culture
Much freelance advice focuses on doing more and pushing harder. While effort matters, hustle without emotional resilience often leads to burnout.
Believe it or not, a rejection-based challenge works differently.
First, it builds emotional resilience. When rejection becomes expected, it loses its power. You recover faster and move on without spiraling. Perfect if you usually stress when an Upwork client ignores your proposal.
Second, it encourages consistent outreach. Many freelancers struggle not because they are bad at what they do, but because they stop putting themselves in front of new opportunities. A rejection goal keeps outreach visible and measurable.
Third, it increases the number of opportunities you encounter. If one out of ten pitches leads to work, sending more thoughtful pitches directly improves your odds, whether on LinkedIn or email. Rejection is simply part of the math.
How to Track Progress Without Obsessing Over Results
Tracking rejection does not mean dwelling on failure. If you have this mindset, you might be too results oriented still. Rather, tracking means creating a record of effort, and seeing what does and doesn’t work.
A simple system works best. Log the date, the action you took, and the outcome if there was one. Google Sheets or Excel are great for this. You might also note what you learned or what you would do differently next time.
Over time, this record becomes proof of progress. You will likely notice patterns in what works, where you hesitate, and how your confidence grows.
It is also important to track wins, even small ones. A thoughtful reply, a referral, or positive feedback counts — even if it’s not a huge YES. The goal is not to eliminate rejection, but to stay engaged.
Adapting the Challenge to Your Life and Work
1,000 rejections is a huge goal. This might work for some, but I know for others (like myself), this seems too large.
Consistency matters more than intensity. If daily outreach feels unrealistic, set a goal that fits your schedule. For me, it looks like pitching dream clients on Mon, Weds, and Fri, so I can work without distractions on Tues and Thurs.
You might even aim for 100 intentional outreach actions over six months, one bold pitch per workday for a month, or a set number of client conversations each quarter.
The challenge should stretch you without becoming another source of pressure. It is meant to build confidence, not guilt.
Remember! The Real Outcome Is Not Rejection, But Confidence
Let’s round this up.
If the idea of embracing rejection is still sending a shiver down your spine, I just want to say you’re not the only one. I’ve been practicing this mindset for a while now, and it still gives me goosebumps to message an editor or content lead. But I have to admit, I have got new work by being better at pitching, so it genuinely is worth your time.
When you stop avoiding rejection, you give yourself access to better clients, more interesting projects, and clearer growth. You become more willing to ask, to pitch, and to advocate for yourself.
Whether you commit to 1,000 days or simply start with one uncomfortable action this week, the principle remains the same. Show up. Take the risk.
Or keep reading. Learn more on The Freelance Balance today.
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