90 days.
90 missions.

Record a 2-minute video introducing yourself. Talk about who you are, what you want and what kind of person you want to become.

Walk for 20 minutes with your head up, shoulders relaxed and eyes looking forward. Smile at five people.

Have three short conversations with strangers. A simple greeting or question is enough.

Record yourself reading aloud for five minutes. Speak slowly, pronounce clearly and project your voice without shouting.

Tell someone an interesting story from your life. Use facial expressions and show enthusiasm.

Go to a café alone. Sit down, order something and enjoy yourself without constantly checking your phone.

Write down three things you did well, two things you struggled with and one thing you want to improve.

Start three conversations without waiting for someone to approach you.

Maintain natural eye contact throughout your conversations today.

Give three genuine compliments.

Ask people open-ended questions and listen carefully.

Share your opinion about something without apologising for it.

Approach someone new and have a respectful 3–5 minute conversation.

Go somewhere alone and initiate at least two conversations.

Tell two interesting stories from your life.

Practise smiling naturally when greeting people.

Speak 15% slower and eliminate unnecessary filler words.

Make a phone call instead of sending a text for something simple.

Make someone laugh naturally through humour or playful conversation.

Attend a social environment and introduce yourself to three people.

Record another 2-minute video and compare it with Day 1.

Say no to something you genuinely don't want to do.

Express a different opinion respectfully.

Do something you've been postponing.

Have a conversation with someone you find intimidating.

Spend two hours outside without relying on your phone for entertainment.

Initiate a respectful conversation with someone you're attracted to, without expecting a particular outcome.

Do something challenging you've been avoiding.

Spend at least an hour in a social environment and put the whole month into practice.

Record a new 2-minute video introducing yourself. Compare it with Day 1.

Have three conversations where you ask at least two follow-up questions about something the other person said.

Join a group conversation that started without you, and add something to it.

Introduce two people who don't know each other and give them a reason to talk.

In one conversation today, share something honest about yourself: a goal, a worry or something you're proud of.

In a conversation that's going nowhere, change the topic to something you're genuinely interested in.

Invite someone to do something with you: coffee, a walk, lunch, a game.

Record yourself telling a 2-minute story about your week, then watch it and note three things you do better than on Day 1.

In a meeting, class or group chat with friends, be the first person to speak or share an idea.

Ask a question out loud in front of a group: in a class, a meeting, a tour or a talk.

Tell a short story to three or more people at once.

In a group discussion, summarise what's been said and suggest the next step.

In every conversation today, pause for a full second before you answer a question.

Give a short toast or thank-you speech of at least 30 seconds to a group: at dinner, in a team chat video or at a gathering.

Order, ask or call out for something in a loud, busy place without repeating yourself.

Learn and use the names of three new people today.

Tell someone exactly why you appreciate them, in person or by voice message.

Call or voice-message someone you haven't talked to in over six months.

Ask someone a question that gets a real answer, and listen to all of it.

Spend a whole meal or coffee with someone without touching your phone.

Make at least two people laugh today with a light joke, a funny observation or self-deprecating humour.

Offer help to a stranger who looks like they need it.

Ask for something you want that you'd normally talk yourself out of.

Give someone honest, helpful feedback on something they asked your opinion on, or offer it respectfully.

Negotiate something: a price, a deadline, a plan, who does which chore.

When someone disagrees with you today, calmly hold your position and explain it once more.

Send back a wrong order, return an item or point out a mistake on a bill, politely.

Set one clear boundary today: with your time, energy or attention.

Write down the five hardest things you've done since Day 31 and what each one taught you.

In one day: join a group, ask a deep question, make someone laugh, make a request and speak first somewhere.

Record a new 2-minute introduction video and compare it with Day 1 and Day 30.

Write and record a 3-minute talk about something you know well.

Give your 3-minute talk to one or two people and ask for one piece of feedback.

In every conversation today, use open hand gestures to support what you say.

Read a page of a book aloud three ways: slow and quiet, fast and excited, then mixing speed, volume and pauses.

Speak in front of a group you don't know well: an open mic, a class, a club, a community meeting or an online call.

When someone asks you something you can't answer today, say so calmly and offer what you can.

Record your 3-minute talk again and compare it with Day 61.

Organise a small get-together: dinner, a game night, a walk, a study session.

Lead a conversation, meeting or activity: set the topic, keep time and make sure everyone speaks.

The next time a group can't decide (where to eat, what to watch), make the call.

Encourage someone who's working on something hard, and offer real help.

Teach someone a skill or idea in ten minutes: a recipe, a shortcut, a game rule, a concept.

Volunteer for something visible: present an idea, lead a task, take the first turn.

At your get-together (or any gathering), greet everyone, introduce people and make sure nobody is left out.

Make three requests today that you expect to be turned down, politely.

Try something you're bad at in front of other people: a dance class, karaoke, a sport, drawing in a park.

In a conversation today, let a silence last five seconds without filling it.

When you make a mistake today, own it out loud without over-apologising.

Tell three people you don't know that they did something well: a barista, a bus driver, a street musician.

Write down the social situation you still fear most, its worst case, and how you'd handle it. Then take one step towards it.

Start a five-minute conversation with a stranger with no excuse or context.

Write down your five core values and one thing you'll do this week that matches each.

Wear an outfit that makes you feel your most confident, and go somewhere social in it.

Write a 60-second version of your story (where you come from, what you do, what drives you) and tell it to someone new.

For one day, make choices without asking anyone's opinion first: what to eat, wear, say and do.

Talk about something you love for five minutes without playing it down.

Make the ask you've been putting off: a raise, a date, a collaboration, a mentor, an opportunity.

Write a letter to the person who started this challenge on Day 1.

Spend at least two hours in a social setting and use everything: start conversations, tell a story, lead something, make someone laugh and ask for something.

Record your final 2-minute introduction and watch Day 1, Day 30, Day 60 and Day 90 in order.