Rejection Therapy (Jia Jiang 100 Days)

What is Rejection Therapy (Jia Jiang 100 Days)?

A systematic desensitization program where you deliberately seek out rejection daily for an extended period (originally 100 days). Created by Jason Comely and popularized by Jia Jiang, who filmed 100 days of making outrageous requests (from asking Krispy Kreme for Olympic-ring donuts to requesting to fly a plane). The paradox: by seeking rejection, you discover that (a) rejection hurts less than you think, (b) people say yes far more often than expected, and (c) the fear of rejection is almost always worse than the rejection itself.

Is there evidence for it?

How do you do Rejection Therapy (Jia Jiang 100 Days)?

1. 1.Understand the rules: Every day, make one request that you expect will be rejected. Three criteria: (1) ethical — no lying or manipulation, (2) legal, (3) physically possible. The request should make you uncomfortable but not distressed. Start mild and escalate over time
2. 2.Week 1-2 (Warm-up): Start with low-stakes requests to strangers — ask for a discount at a store, request a free sample, ask a stranger for a restaurant recommendation, ask to cut in line, request a tour of a kitchen at a restaurant. These build the muscle of asking
3. 3.Week 3-6 (Escalation): Increase the difficulty — ask someone you admire for coffee, request to speak at a local event, pitch an idea to your boss, ask for a raise, invite someone intimidating to lunch, request a favor from someone you barely know
4. 4.Track and reflect: For each attempt, note: What did you ask? What happened? How did it feel? Were you rejected or accepted? Jia Jiang found that half of his 100 requests were actually accepted. You'll likely find that people are more generous and open than your anxiety predicts. A 2019 study confirmed that people systematically underestimate the likelihood of their requests being accepted
5. 5.Graduate to what matters: The ultimate goal isn't to make silly requests forever — it's to build the confidence to ask for what you actually want in life. Apply the desensitization to real goals: asking for the promotion, expressing interest in someone, submitting your creative work, starting the business. The daily rejection practice makes these real-world asks feel manageable

How long does it take?

10-30 minutes per day for the daily rejection attempt; 100-day commitment for the full program, though benefits appear within 2-3 weeks.

Is it hard to start?

Hard initially, becomes progressively easier — the first week is the hardest by far.

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