21-Day Challenge: Learn How To Meditate With Daily Coaching

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Mindfulness meditation is simple. But practising daily isn’t always easy.

Many people find the habit of practising mindfulness meditation everyday especially challenging. That was me. If that’s you too, I think you’ll enjoy this course. Why? Because I’ve researched the science of behaviour change and habit formation and have made this course very easy to do, even if you’ve been struggling to get into the daily routine of meditating.  

The course starts with just one mindful breath, and we build it up from there!

Note: this page describes the original 21-day challenge I ran back in 2019. It isn’t running any more — but I’ve since built a free 31-day meditation challenge that does the same job, better, and costs nothing.

Join the free 31-day challenge →

How it works now

The current challenge is free, self-paced and needs no Facebook group. You get a short guided meditation each day for 31 days, delivered by email, starting whenever you sign up.

The habit-formation ideas below are the ones it’s built on, and they’re the reason it works.

What’s unique about this course?

This course focuses on teaching you how to make practising mindfulness meditation into a daily habit. And how to overcome common challenges.

  • Very easy to do! The course starts with doing just ONE mindful breath!

  • Short sessions - each day’s practice is genuinely short, sometimes only a minute.

  • Daily practice - so you get into the habit of showing up every day

  • Friendly company - you’re not doing it alone, which is the part that makes habits stick

  • Free - courses like this can cost hundreds of pounds. The current 31-day challenge costs nothing.

Syllabus Covers:

  • What is a habit

  • Why are habits important

  • Why start small

  • What is mindfulness

  • What is mindfulness meditation

  • What mindfulness is not

  • Benefits of mindfulness and meditation

  • Overcoming common challenges

  • Can you be mindful without meditating?

  • Finding the right posture for you

  • The 3 stages of habit formation

  • Understanding Cues or Trigger

  • Understanding Routines or Actions

  • Understanding the importance of Rewards

  • What’s your cue for mindfulness?

  • What’s your action

  • What’s your reward

  • Being playful

  • Dealing with too much thinking

  • Having a backstop

Ready to start?

The current version is free, and you can begin today.

Join the free 31-day challenge

Want to make mindfulness part of your everyday life? Come and practise with me in the Daily Mindfulness Club — a fresh guided meditation every day, live or on demand. Your first 7 days are free.