If you are committing to the 1,000 Rejections Challenge, the hardest part is often knowing what actually counts as a rejection attempt or where to even begin.
Don’t twist yourself into knots, though. The goal is simple. You take consistent actions that could realistically result in a “no.”
Over time, this builds resilience, expands your network, and increases your chances of meaningful opportunities.
But work isn’t the only place to apply the rejection mindset!
Below are practical ideas you can use across freelance work, your career, personal life, fitness, and other areas. Each one can be logged as a rejection attempt in your 1,000 Rejecruins tracker template.
Freelance Rejection Ideas
Freelancing often requires consistent outreach, pitching, and negotiation. Using the 1,000 Rejections Challenge in this context helps normalize rejection and encourages you to actively pursue new clients and opportunities.
I’m a freelance writer. I’ve used this mindset while pitching and while making professional connections on LinkedIn.
I’ve spent a lot of time saying to myself “What’s the worst that can happen, they say no?” And you know what, I don’t regret it.
- Pitch a new client or company you have never worked with
- Follow up on a proposal that has gone unanswered
- Ask an existing client for a rate increase
- Offer a new service to a current client
- Pitch a publication or blog in your niche
- Apply for freelance work slightly outside your comfort zone
- Request a testimonial from a past client
- Ask for a referral from a satisfied client
- Propose a retainer agreement instead of one-off work
- Send a cold email to a potential long-term client
- Ask to be included in a project or collaboration
- Pitch your services to an agency
- Apply to speak at a freelance or industry event
- Ask for a rate raise
- Share your portfolio with someone you respect and ask for feedback
- Ask a client to extend your contract
Career Rejection Ideas
Not a freelancer? Or want different examples?
In your broader career, rejection often comes from applications and skill development. Tracking these attempts can help you stay consistent and make progress even when results take time.
My blog is biased towards freelancing, but I’ve seen some of my employed friends make leaps and bounds with these career rejection ideas — especially with the last one!
- Apply for a full-time or part-time role
- Apply to an internship or fellowship
- Reach out to a potential mentor
- Request an informational interview
- Apply for a training program or course
- Ask for a promotion or role change
- Submit an internal project proposal
- Request additional responsibilities at work
- Ask to lead a meeting or initiative
- Apply for a scholarship or grant
- Reach out to someone in your desired industry
- Request a recommendation from a supervisor
- Apply for a conference or professional event
- Ask for feedback on your resume or portfolio
- Submit a job application you feel underqualified for
Personal Life Rejection Ideas
Love it or hate it, rejection does not only exist in professional settings.
I usually focus on work topics, but this challenge is too powerful to restrict to only your professional life.
Applying the mindset to your personal life can help build confidence, improve communication skills, encourage new social experiences, and can lead to some awesome memories.
- Invite someone to a social event
- Ask for help with a personal project
- Join a club or group activity
- Ask a friend for a recommendation
- Request advice from someone you admire
- Initiate a conversation with someone new
- Ask for feedback on a creative hobby
- Invite someone for coffee or a walk
- Suggest a new activity to your friend group
- Ask to collaborate on a personal project
- Request support or accountability from a peer
- Volunteer for a local organization
- Ask someone to introduce you to a contact
- Share an idea and ask for honest feedback
- Propose a group event or outing
Fitness Rejection Ideas
Trying new routines or asking for support in fitness can often feel uncomfortable.
Including fitness-related actions in your rejection challenge helps push you outside your comfort zone in a structured way.
I’m not a fitness pro, so I’ve researched what trainers and athletes generally suggest when pushing outside of your comfort zone.
- Ask a trainer for a fitness assessment
- Join a group class
- Ask a friend to work out with you
- Request advice from gym staff
- Sign up for a fitness challenge
- Join a sports team
- Ask for coaching in a new skill
- Participate in a local run or event
- Request feedback on your form
- Ask someone to spot you
- Try a new training program
- Request a trial session at a new gym
- Ask for a personalized plan
- Join a fitness community
- Ask for progress feedback
Other Rejection Challenge Ideas
Creative and professional pursuits often require putting your work in front of others. And gosh, this can be nerve wracking.
Using the challenge in these areas helps you stay visible and open to feedback.
- Submit an article or story for publication
- Enter a competition
- Pitch a podcast guest appearance
- Submit your work to an award program
- Ask to collaborate on a creative project
- Request feedback from an expert
- Apply for a grant in a field new to you
- Share your work publicly and invite critique
- Reach out to a speaker or author
- Ask for a partnership opportunity
- Request a feature on a platform
- Submit your work to a gallery or showcase
- Pitch a workshop or webinar
- Ask to guest post on a website
- Try out a hobby recommended by a friend
- Start posting on social media (e.g., Instagram or TikTok)
What Is the 1,000 Rejections Challenge?
Need a little reminder?
The 1,000 Rejections Challenge is a commitment to take consistent actions that could result in rejection. Instead of avoiding situations where you might hear “no,” you seek them out intentionally.
This challenge was popularised by gabbies1000nos on TikTok. Check her out for more inspiration!
Takeaway
The challenge works best when you have a wide range of ideas to draw from.
Choose a few ideas from each category, log your attempts, and focus on progress over perfection. You’ll notice some extra confidence in no time!
Every rejection attempt brings you closer to a new experience. Now go get ‘em!
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