The Master List
110+ Rejection Therapy Ideas
Running out of things to ask for? Not anymore. Here are 110+ real rejection therapy ideas organized by category. These are not stunts. They are real asks that real people make. Pick one. Go do it. Log it. Repeat. This is how you get to 1,000.
How to Use This List
- Pick a category that matches where you want to grow
- Choose one idea that makes you slightly uncomfortable
- Go do it today
- Log the outcome (rejected, accepted, or pending)
- Come back tomorrow and pick another one
Jump to a Category
💼 Career
These are the asks that move your career forward. Most people never make them.
01Ask your boss for a raise
02Ask for a promotion
03Cold email someone you admire in your industry
04Apply for a job you think you are underqualified for
05Pitch a new project idea to your team
06Ask a senior colleague to mentor you
07Request to lead the next team meeting
08Ask for a better title
09Negotiate your start date or benefits
10Ask for a reference from someone you haven't talked to in years
11Request flexible work hours
12Ask to present at an industry event
13Pitch yourself as a guest on a podcast
14Ask a competitor for coffee
15Request a department transfer
16Ask to attend a conference on the company's dime
17Send a follow-up after getting ghosted on an application
18Ask for feedback after getting rejected from a job
🎨 Creative
Putting your work out there is an ask. Every submission is a rep.
01Submit your writing to a publication
02Send your portfolio to a dream client
03Ask for feedback on something you made
04Pitch a collaboration to another creator
05Apply to a grant or fellowship
06Share something you created publicly for the first time
07Ask a gallery or venue to show your work
08Submit a talk proposal to a conference
09Ask a brand for a sponsorship or partnership
10Request a testimonial from a past client
11Pitch a guest post to a blog you read
12Ask a photographer to shoot your work
13Submit your music to a playlist curator
14Ask a bookstore to carry your book
15Enter a competition you think you will not win
16Ask someone famous to review your work
17Request studio or rehearsal space at a discount
18Pitch yourself to teach a workshop
📈 Sales & Business
Sales is rejection therapy with revenue attached. Every no gets you closer.
01Cold call a potential client
02Ask for the sale directly (stop hinting)
03Follow up with a lead who went silent
04Ask a happy customer for a referral
05Request a meeting with a decision-maker
06Pitch a higher-priced package
07Ask for a testimonial or case study
08Propose a joint venture to another business
09Negotiate better terms with a vendor
10Ask for a bigger budget from a client
11Request a retainer instead of project-based work
12Cold DM a potential partner on LinkedIn
13Ask a prospect why they chose a competitor
14Request to be added to a preferred vendor list
15Pitch your product to a retail store
16Ask an investor for a meeting
🛒 Everyday Life
Low-stakes asks that build the muscle. Perfect for beginners.
01Ask for a discount at a store
02Request an upgrade at a hotel or airline
03Ask a restaurant for a table that is not available
04Request a refund on something you normally would not
05Ask a stranger for directions (even if you know the way)
06Ask someone in line if you can go ahead of them
07Request a free sample of something
08Ask a barista to make you something off-menu
09Negotiate the price of something at a market
10Ask your landlord to fix something they have been ignoring
11Request a late fee waiver on a bill
12Ask for a free trial extension
13Request a better seat at a restaurant
14Ask a store if they have a student or loyalty discount
15Ask your gym to waive the sign-up fee
16Request a free dessert for your birthday (even if it is not)
17Ask for a complimentary drink at a bar
18Negotiate your cable or internet bill
🧠Personal Growth
The asks that push your comfort zone further than you thought it went.
01Ask a stranger for honest feedback about your appearance
02Request to shadow someone in a career you are curious about
03Ask to volunteer for an organization you care about
04Request a meeting with a local politician or community leader
05Ask a therapist for a free consultation
06Request a spot in a class that is full
07Ask someone to hold you accountable for a goal
08Request an introduction to someone in a friend's network
09Ask for a scholarship or financial aid
10Volunteer to speak at a local event
11Ask a stranger what book changed their life
12Request feedback from someone who intimidates you
13Ask to audit a university class
14Propose a new tradition in your friend group
15Tell a friend something honest that you have been avoiding saying
16Ask someone you look up to for a piece of advice
📱 Online & Digital
The internet created a whole new category of rejection. Ghosting, silence, and unmatching are all digital nos.
01Cold DM someone in your industry whose work you respect
02Post something personal or vulnerable on your social media
03Comment on a post by someone you admire with a real thought
04Ask someone on LinkedIn for a virtual coffee chat
05Pitch a guest post or guest appearance to someone's newsletter or podcast
06Reply to someone's story on social media and start a real conversation
07Go live on camera for the first time
08Submit your work for feedback in an online community you have been lurking in
Want Ideas by Difficulty Level?
This page gives you everything in one place. If you want ideas organized by category and difficulty level (beginner, intermediate, advanced), we built a separate page for that. Great for building a graduated practice.
Tips for Picking Your Next Ask
- Start where you feel it. If a category makes you uncomfortable, that is where you need the most reps. Lean into it.
- Mix it up. Do not just ask for discounts every day. Rotate categories to build well-rounded confidence.
- Make it real. Only ask for things you actually want. Fake asks do not build real tolerance.
- Scale up. Once something feels easy, it is time to level up. The discomfort is the signal.
Track Every Rep
Picking ideas is the easy part. Tracking them is what turns this into a real practice. Keep a rejection journal or use the app to count your asks, track your streaks, and break everything down by category. See where you are going hard and where you are playing it safe.