21-Day Trigger Challenge: From Awareness to Action

Transform your daily triggers into stepping stones for personal growth

Happy Monday, Chasers.

As mentioned on Saturday, we've been working to create more resources to help you chase what truly matters in 2025. Specifically, we want to provide more catalysts for action.

In line with that, on the first Monday of each month, we’ll send out a fresh 21-day challenge based on a concept, framework, or strategy from the show.

We hope you have fun with them. Let everyone know how it’s going in the comments of this post.

👊 Ben & Patrick

1️⃣ Awareness

Most of us live on autopilot, allowing external circumstances to dictate our internal state.

When something disrupts our peace - from a critical comment to an unexpected setback - we often react unconsciously, creating ripples of disturbance in our mental pond.

This default operating system, while natural, prevents us from living with intention and maintaining our inner peace.

Understanding how to manage these "ripples" is crucial for personal growth and fulfillment. Just as Michael Phelps trained to handle any race condition, we can train ourselves to respond rather than react to life's challenges.

This isn't about suppressing our emotions or pretending difficulties don't exist - it's about developing the awareness and skills to navigate them more effectively.

2️⃣ Intention

The 21-Day Trigger Challenge focuses on identifying and managing your daily triggers while tracking your progress.

At the end of each day, set 5 minutes aside to document:

1. One triggering event that knocked you off-center

2. Your initial reaction (physical sensations, emotions, thoughts)

3. The time it took to return to baseline

4. A brief reflection on how you could have responded differently

This challenge helps you build awareness of your triggers and response patterns while gradually developing better coping mechanisms.

The goal isn't to eliminate triggers - that's impossible.

Instead, we aim to reduce the time it takes to return to a calm state and improve the quality of our responses.

3️⃣ Action

First Steps:

• Create a simple tracking system (journal, notes app, post-its, etc.) to record daily observations

• Start with small triggers - don't tackle your biggest emotional challenges first

• Set a daily reminder to reflect and record your observations

Obstacles to Watch For:

• Resistance to acknowledging certain triggers ("I shouldn't be bothered by this")

• The urge to avoid situations that might trigger you

• Judging yourself for your reactions instead of observing them with curiosity

Tips for Success:

• Practice self-compassion - this is a learning process

• Share your challenge with a trusted friend or accountability partner

• Celebrate small wins - even a slightly faster return to calm is progress

Remember: The goal isn't to become unshakeable overnight. It's to gradually build your awareness muscle and develop more intentional responses to life's inevitable challenges.

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🎧 Episodes that might help:

Year-End Reflections: Embracing Growth & Letting Go of Expectations

Harnessing the Power of Awareness, Intention, & Action

From Oblivion to Awareness, w/ Chris Irwin

• Search for these episodes on Spotify | Apple Pods | YouTube

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💬 Comments or Questions?

While this challenge is self-guided, feel free to use the comment section to ask questions, commit, or make suggestions to help others!