Best Practices - Documentation

Strategies for Success

After analyzing thousands of completed goals, we’ve identified patterns that separate those who finish from those who quit.

Here’s what works.

Before You Start

Set Your “Why”

Don’t just set a goal. Know why it matters.

Bad: “I should exercise”
Good: “I want energy to play with my kids”

Your “why” fuels you when motivation fades (and it will fade).

Schedule It

“I’ll do it when I have time” = you won’t do it.

Pick a specific time:

After morning coffee
During lunch break
Before bed
Immediately after work

Habit stacking: Attach your new goal to an existing habit.
“After I brush my teeth, I’ll do my push-ups”

Tell Someone

Public commitment increases completion rates by 65%.

Tell a friend
Post on social media
Join an accountability group
Start a challenge with someone

The mild embarrassment of quitting publicly motivates continuation.

Daily Execution

Track Immediately

Log your rep right after completing it.

Why:

Captures the satisfaction dopamine hit
Prevents forgetting
Reinforces the habit loop: Do → Track → Feel Good → Repeat

Lower Your Standards

On hard days, do the minimum:

Tired? Do 5 push-ups instead of 20
Busy? Write 100 words instead of 500
Sick? Do what you can safely do

Showing up matters more than perfection.

Never Miss Twice

You’ll miss days. That’s okay. But never miss two days in a row.

One missed day is a hiccup. Two is the start of a pattern.

Celebrate Small Wins

Every 10 reps, acknowledge your progress:

Day 10: “I’ve done this 10 times!”
Day 25: “Quarter way there!”
Day 50: “Halfway! I’m actually doing this!”

Most people never make it to 10. You’re already exceptional.

Dealing With Challenges

The Plateau (Days 30-60)

This is where most people quit. Progress feels invisible. Motivation is gone.

Strategies:

Review your “why”
Look back at day 1 (you’ve come so far!)
Just do today. Don’t think about day 100
Lean on your accountability partner
Make it easier temporarily (you can increase again later)

Boredom

Around day 40, it gets boring. The novelty is gone.

Strategies:

Add small variations (different location, time, approach)
Consume content about your goal (motivation through others)
Reward yourself at milestones
Remember: boredom means it’s becoming automatic (that’s good!)

Life Happens

Sick. Travel. Family emergency. Work deadline.

Strategies:

Do a modified version if possible
Use the 24-hour grace period (log late if you can)
If you must miss, miss only one day
Don’t use it as an excuse to quit

Remember: The goal is 100 total reps, not 100 consecutive days. Life happens. Adjust and continue.

What NOT to Do

Don’t Chase Perfection

Your 47th rep will be imperfect. That’s not failure - that’s progress.

Perfect is the enemy of done. Progress > Perfection.

Don’t Compare

Someone else is on day 80 while you’re on day 12?

So what? They started earlier. You’re both building the same skill: showing up.

Comparison is the thief of joy. Focus on your own journey.

Don’t Rely on Motivation

Motivation got you started. Discipline gets you finished.

Expect motivation to fade around day 10-15. That’s normal. That’s when the real work begins.

Don’t Quit on a Bad Day

Never make the decision to quit after a bad rep or a missed day.

Sleep on it. Revisit tomorrow. Most “I quit” decisions are emotional, not rational.

Pro Tips

Morning Is Magic

Morning completions have a 78% higher success rate than evening goals.

Why:

Willpower is highest in the morning
Won’t get derailed by the day
Gives you a win before 9am
Builds momentum for the rest of the day

Use Visual Trackers

Beyond our app, use physical trackers:

Calendar with X marks
Jar with marbles (move one for each rep)
Progress poster on wall

Visual progress = motivation fuel.

Join the Community

Find others doing 100-day challenges:

Reddit: r/100DaysOf
Twitter: #100DaysOfCode, #100DaysOfX
Instagram: #lawof100

Share your journey. Get encouragement. Give encouragement.

Prepare for the “Dip”

Everyone hits a dip around day 30-50. Expect it.

When it comes, don’t be surprised. Say “Ah, there’s the dip everyone warned me about. I’ll push through.”

Expecting it reduces its power.

Plan for Travel

Traveling kills streaks. Plan ahead:

Pack minimal equipment if needed
Research locations (gym, quiet spot, etc.)
Adjust goal temporarily if needed (shorter version okay)
Set phone reminders

The Psychology

Identity Shift

Somewhere around rep 50-70, something changes.

You stop “trying to be” and start “being.”

Not trying to write → You’re a writer
Not trying to exercise → You’re an athlete
Not trying to learn → You’re a student

This is the moment everything changes.

Compound Confidence

Each day you keep your promise to yourself, you build self-trust.

After 100 days, you’re not just skilled at X. You’re someone who keeps their word. That’s worth more than any specific skill.

The Ripple Effect

Completing one 100-day goal often triggers changes in other areas:

Start exercising → Eat better
Start writing → Read more
Start coding → Career shift

One disciplined area tends to spread.

Your Daily Checklist

Use this daily:

Did I complete my rep?
Did I log it immediately?
Am I still connected to my “why”?
Did I celebrate this small win?
Did I schedule tomorrow’s rep?

Five simple questions. Powerful results.

When You Want to Quit

You will want to quit. Probably multiple times. When that urge hits:

Wait 24 hours - Don’t decide while emotional
Review day 1 - Look how far you’ve come
Do just one more - Commit to just tomorrow
Ask why - Is the goal wrong, or is this the plateau?
Adjust if needed - Make it easier rather than quitting

Most quit urges pass in 24 hours if you don’t act on them.

The Ultimate Secret

Here it is, the thing that separates finishers from quitters:

Finishers show up on days they don’t want to.

That’s it. That’s the whole game.

Your successful days don’t count nearly as much as your “I really don’t want to but I’m doing it anyway” days.

Those days build the person who achieves hard things.

Next Steps

Staying Motivated - Push through hard days
Multiple Goals - Balance several challenges
After 100 - What happens when you finish