Usually conducted over 30 days (roughly 3–4 interactions per day), though some variations span 100 days. Core Rules
Interactions should be with people you do not know well to maximize the growth of your "social muscle". Usually conducted over 30 days (roughly 3–4 interactions
Making small talk with cashiers, baristas, or security guards beyond just "thank you". Usually conducted over 30 days (roughly 3–4 interactions
Asking for the time, directions, or the price of an item. Usually conducted over 30 days (roughly 3–4 interactions
Repetition helps the brain realize that most people are friendly or, at worst, neutral, which lowers the stakes of future interactions.
Digital interactions via text, call, or social media do not count.
Completing the challenge often leads to a mindset of "abundance," where social opportunities feel plentiful rather than rare and high-pressure.