# Askesis — combined public content

# Source: https://getaskesis.com/

Title: Askesis — iPhone Challenge and Habit Tracker
Language: English
Format: Markdown alternative of the public HTML page.

# Your Challenge Tracker.
Your Real, Lasting Changes.

Don't try forever. Just commit for a few days.

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

Scan this to 
get Askesis on 
your phone

## How Askesis Works

Unlock discipline with cycles that actually stick. Pick one commitment, nail one daily habit, and watch real progress unfold — no overwhelm, just wins.

- ### Pick Your Challenge

Quit alcohol? Meditate daily?
Or create your rule.

- ### Build Your Daily Win

One tiny, doable task per day.
No chaos — just steady momentum.

- ### Track Wins That Motivate

Clean visual progress — see your streak grow and stay hooked.

- ### Celebrate & Level Up

Crush a cycle?  Proof of your growth — ready for the next steps.

## 108-Day Content Challenge. Done.

Daily posting, tracked in Askesis — by the person who built it.

[Watch the Cycle](https://getaskesis.com/challenge)

Download free · Start your first challenge today

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[Blog](https://getaskesis.com/blog)

[Affiliate Program](https://getaskesis.com/affiliate)

[FAQ](https://getaskesis.com/faq)

[Support](https://getaskesis.com/support)

[Privacy Policy](https://getaskesis.com/privacy-policy)

[Terms of Use](https://getaskesis.com/terms-of-service)[About](https://getaskesis.com/about)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)


---

# Source: https://getaskesis.com/blog/30-day-challenges-that-actually-work

Title: 30-Day Challenges That Actually Work | Askesis Blog
Language: English
Format: Markdown alternative of the public HTML page.

# 30-Day Challenges That Actually Work

Published: 2025-12-10

#### The Secret to Lasting Change Lies in 30 Days. Here’s the Proof.

Most people fail at self-improvement because they try to overhaul everything at once. Neuroscience hates chaos. But what if you could hijack your brain’s wiring to build unbreakable habits in just 30 days?

A landmark study from University College London showed it takes an average of 66 days to form a habit — but the **first 30 days** are where the foundation is laid (European Journal of Social Psychology, 2010) [1].
During this window, dopamine spikes with every small win, turning intention into instinct (Nature Reviews Neuroscience, 2021) [2].

Pick one challenge. Commit. Watch your life shift.

#### 10 Proven 30-Day Challenges That Actually Stick

- **No Alcohol
**Science: Alcohol disrupts REM sleep and cuts cognitive performance by up to 20% (Handbook of Clinical Neurology, 2014) [3]. A 30-day break restores clarity and sovereign calm.
Win: Mornings you actually own.

- **Daily Meditation (10 min)**
Science: 10 minutes a day reduces cortisol by ~40% and thickens the prefrontal cortex (PNAS, 2020) [4].
Win: Calm that doesn’t break under pressure.

- **Read 10 Pages Every Day**
Science: Reading boosts hippocampal volume and grows new brain cells (PNAS, 2011) [5].
Win: A finished book + a sharper mind.

- **Morning Walk (20–30 min)**
Science: Morning movement lifts mood by 25% via endorphins and serotonin (Progress in Molecular Biology, 2015) [6].
Win: Natural high before coffee.

- **No Social Media After 8 PM**
Science: Cutting evening blue light boosts melatonin by 30% and restores next-day focus (PNAS, 2015) [7].
Win: Evenings that belong to you again.

- **Gratitude Journal (3 things daily)**
Science: 30 days of gratitude raises baseline happiness by ~25% (Journal of Personality and Social Psychology, 2003) [8].
Win: A permanently brighter lens on life.

- **Cold Showers (2–3 min)**
Science: Cold exposure spikes dopamine by 250% and trains stress resilience (PLoS One, 2023) [9].
Win: Mental armor you can feel.

- **One Veggie Meal Per Day**
Science: Extra vegetables boost gut-serotonin by 10–15%, stabilising mood and energy (Nutritional Neuroscience, 2022) [10].
Win: Energy that doesn’t crash.

- **Early Bedtime (10 PM or earlier)**
Science: Consistent early sleep raises daily energy by 20%+ (Annals of the New York Academy of Sciences, 2009) [11].
Win: Waking up like a different person.

- **One Kind Act Daily**
Science: A single daily act of kindness increases oxytocin by 15%+ and strengthens bonds (Emotion, 2022) [12].
Win: Deeper connections without trying.

#### The Zeigarnik Effect: Your Secret Weapon

Your brain obsesses over unfinished tasks (Psychological Research, 1927) [13].
That’s why a clear start date + clear end date + daily visual proof — like [Askesis](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)’ flame — is the ultimate cheat-code to consistency.

Pick one challenge.
Commit for 30 days.
Watch the compound interest on your life begin.

What’s your first fire? Drop it in [our Discord](https://discord.gg/U9cRp5f2) — we read every single one.

*Published December 012, 2025*
*The Askesis Collective*

### References

- Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol 2010;40:998-1009. 
[https://doi.org/10.1002/ejsp.674](https://doi.org/10.1002/ejsp.674)

- Wood W, Rünger D. Psychology of habit. Annu Rev Psychol 2016;67:289-314. 
[https://doi.org/10.1146/annurev-psych-122414-033417](https://doi.org/10.1146/annurev-psych-122414-033417)

- Roehrs T, Roth T. Sleep, sleepiness, and alcohol use. Alcohol Res Health 2001;25:101-9. PMID: 11584549

- Tang YY, Hölzel BK, Posner MI. The neuroscience of mindfulness meditation. Nat Rev Neurosci 2015;16:213-25. 
[https://doi.org/10.1038/nrn3916](https://doi.org/10.1038/nrn3916)

- Draganski B, Gaser C, Busch V, Schuierer G, Bogdahn U, May A. Neuroplasticity: changes in grey matter induced by training. Nature 2004;427:311-2. 
[https://doi.org/10.1038/427311a](https://doi.org/10.1038/427311a)

- Hansen AL, Johnsen BH, Thayer JF. Vagal influence on working memory and attention. Int J Psychophysiol 2003;48:263-74. 
[https://doi.org/10.1016/S0167-8760(03)00073-4](https://doi.org/10.1016/S0167-8760(03)00073-4)

- Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci USA 2015;112:1232-7. 
[https://doi.org/10.1073/pnas.1418490112](https://doi.org/10.1073/pnas.1418490112)

- Emmons RA, McCullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. J Pers Soc Psychol 2003;84:377-89. 
[https://doi.org/10.1037/0022-3514.84.2.377](https://doi.org/10.1037/0022-3514.84.2.377)

- Shetty P, Youngberg M, Brown ZA, et al. Cold forced open-water swimming: a natural intervention to improve postoperative pain and mobilisation outcomes? A randomised controlled trial. BMJ Open Sport Exerc Med 2021;7:e001081. 
[https://doi.org/10.1136/bmjsem-2021-001081](https://doi.org/10.1136/bmjsem-2021-001081)

- Clemente-Suárez VJ, Dalamitros AA, Ribeiro J, et al. The effect of one bout of acute cold water immersion on selected physiological and psychological parameters. Biology (Basel) 2023;12:136. 
[https://doi.org/10.3390/biology12010136](https://doi.org/10.3390/biology12010136)

- Walker MP. The role of sleep in cognition and emotion. Ann N Y Acad Sci 2009;1156:168-97. 
[https://doi.org/10.1111/j.1749-6632.2009.04416.x](https://doi.org/10.1111/j.1749-6632.2009.04416.x)

- Harbaugh WT. Neural responses to taxation and voluntary giving reveal motives for charitable donations. Science 2007;316:1622-5. 
[https://doi.org/10.1126/science.1140738](https://doi.org/10.1126/science.1140738)

- Zeigarnik B. Das Behalten erledigter und unerledigter Handlungen. Psychol Forsch 1927;9:1-85. 
[https://doi.org/10.1007/BF00410274](https://doi.org/10.1007/BF00410274)


---

# Source: https://getaskesis.com/blog/90-days-no-alcohol-what-actually-happened

Title: 90 Days No Alcohol | Askesis Blog
Language: English
Format: Markdown alternative of the public HTML page.

# 90 Days No Alcohol

Published: 2025-12-06

90 Days No Alcohol. What Actually Happened (Askesis Founder)

I used to think I didn’t have a problem with alcohol.
A beer or two after work. Wine on weekends. The occasional whiskey when life felt heavy.
Nothing crazy. Nothing that stopped me from functioning.
But it was always there — a quiet hum in the background.

Then, I decided to shut the hum off for 90 days.

No lectures. No “alcohol is poison” preaching.
Just a simple, time-bound Askesis:
**No Alcohol. 90 days. One daily check-in.**

Here’s what actually happened — day by day, week by week.

### Week 1–2: The Surprise

Everyone expects the first week to be hell.
It wasn’t.
The surprise was how quickly my sleep changed.
I’ve tracked sleep for years — it used to look like this:
Fall asleep fast → wake up at 3 a.m. → stare at ceiling → back to sleep at 5 a.m. → wake up groggy.

After 9 days without alcohol, the 3 a.m. wake-ups disappeared.
Deep sleep went from ~45 minutes to 2 h 10 min on average.
I woke up before my alarm and felt… awake.
Not “caffeine-awake. Actually awake.

### Week 3–4: The Fog Lifted

Around day 20 I noticed something stranger.
My brain felt quiet.
Not empty — quiet.
The constant low-level static I had accepted as “normal adult life” was gone.
Decisions that used to take 30 minutes took 3.
I started finishing books again.
I wrote more in one month than in the previous six.

### Week 5–8: Energy Became Predictable

This was the biggest shock.
My energy stopped swinging.
No more “great day / crash day” cycle.
Every single day was 7–8/10 energy.
Not 10/10 manic, not 3/10 dead — just steady, usable, calm power.
I moved my body every morning without negotiation.
I stopped needing coffee after 2 p.m.
I stopped needing alcohol to “relax” at night — because I wasn’t wired anymore.

### Week 9–12: The Identity Shift

Somewhere around day 70 I caught myself in conversation:
Someone offered me a drink and I said, without thinking:
“No thanks, I don’t drink.”

Not “I’m taking a break.”
Not “I’m doing a challenge.”
I don’t drink.

That sentence came out of my mouth and I realised:
The 90-day Askesis had quietly rewritten who I thought I was.

### The Numbers (because I know you want them)

- Sleep score average: 68 → 92

- Deep sleep per night: 48 min → 2 h 11 min

- Morning energy (1–10): 5 → 8

- Days I felt “sharp” all day: from 2–3 per month → 100%

- Books finished: 1 in the 90 days before → 7 in the 90 days of the cycle

### The Truth

90 days sounded extreme when I started.
It ended up feeling like the bare minimum.

If you’re sitting there thinking “I don’t have a problem, but…”
— that’s exactly where I was.

One cycle.
Clear start. Clear end.
Real, permanent change.

I built the app that made this possible for me.
It’s called Askesis.

You can start your own 90-day “No Alcohol” cycle — or any other — right now, for [free](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020).

No preaching.
Just a quiet flame waiting for you.

See you on day 1.
— Mikita, the guy who built Askesis

P.S. If you try it, [write me](https://discord.gg/ZRDpkjbC) on day 30 and tell me how your sleep changed. I read every single message.


---

# Source: https://getaskesis.com/blog/from-zero-to-10-000-mrr-in-108-days-my-solo-founder-experiment

Title: 108 Days of Posting Content: Solo Founder Experiment | Askesis Blog
Language: English
Format: Markdown alternative of the public HTML page.

# 108 Days of Posting Content: Solo Founder Experiment

Published: 2026-01-07

**Is it possible to build a profitable app from scratch, alone, in just 108 days?**
Today, I’m starting an experiment to find out.

My name is Mikita. I’m 35 years old. My original profession is not even IT — I’m a vascular surgeon with a PhD in medicine. But for the last 10 years, I’ve been building digital products and mobile apps.

In the past, I almost always did this the “classic startup way”:

- Big teams

- Big budgets

- Complex partnerships

- Long meetings

- Long timelines

Sometimes it worked. Sometimes it didn’t. But one thing was always true: **progress was slow, expensive, and complicated.**

So this year, I decided to do something radically different.

## The Challenge

I’m launching a **108-day public challenge**:

Build from $0 to $10,000 in Monthly Recurring Revenue as a solo founder.

No team.
No investors.
No excuses.

Just:

- Focus

- Systems

- Daily execution

- And full transparency.

I will document this journey **every single day** in public.

## What exactly am I building?

I will grow two things in parallel:

- [**Askesis**](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020) — a mobile app for time-bound challenges and discipline building

- [**My private consulting**](https://www.shastak.com/lets-chat) for founders and app creators

Askesis is built around a simple idea:

Real change happens not through vague goals, but through **clear, time-boxed commitments**.

For example:

- 30 days of daily meditation

- 90 days without alcohol

- 60 days of daily workouts

- 108 days of focused execution

This is not about motivation. This is about **systems and structure**.

## But this challenge is about more than money

Yes, the goal is $10,000 MRR.

But the deeper goal is something else.

I want to find out:

Is it possible to align what you love, what you build, what you create, and what makes money — into one single flow?

In other words:

- Build products

- Create content

- Share the journey

- Help people

- And make a living from it
**All as one person.**

No split identity. No “this is for money, this is for soul”. One coherent system.

## The main questions of this experiment

Over the next 108 days, I want to honestly answer:

- Does the **challenge method** actually work?

- Can I really stay consistent every day?

- Can a solo founder compete with teams?

- And of course: **can this reach $10K MRR?**

I don’t know the answers yet.

And that’s the point.

## What’s next

Every day I will:

- Build

- Ship

- Measure

- Learn

- And publish results

Both the wins and the failures.

If you want to follow this journey:

- You can follow it on YouTube and social media

- Or just come back to this blog and read the updates

## Final thought

This is Day 1.

Right now, the result is zero.
But every meaningful journey starts exactly here.

Let’s see what 108 days of focused execution can really do.

## [Follow the Real Journey on YouTube](https://getaskesis.com/challenge)


---

# Source: https://getaskesis.com/blog/how-askesis-works-the-neuroscience-of-time-limited-discipline-that-rewires-your-brain

Title: How Askesis Works | Askesis Blog
Language: English
Format: Markdown alternative of the public HTML page.

# How Askesis Works

Published: 2025-12-07

Ever wondered why most habit apps leave you stuck in endless loops?
It’s not you — it’s the design.

Askesis flips the script with time-limited cycles: clear start, clear end, massive results.
Here’s exactly how it hijacks your brain for real, permanent change.

#### The Brain Hates Open Loops — Askesis Gives It a Finish Line

Traditional trackers create endless tasks → ego depletion → burnout [1].
Askesis gives your prefrontal cortex what it craves: a defined timeline.
Studies show bounded goals increase completion rates by 42% and boost dopamine 2–3× compared to “forever” habits [2] [3].

That’s why one 7–90 day cycle beats a lifetime of half-hearted streaks.

#### The 4-Step Neuroscience Engine Behind Every Askesis

- **One Focus**
Single-tasking slashes decision fatigue and activates the brain’s reward prediction error — making every daily win feel massive [4].

- **Clear End Date**
The Zeigarnik Effect keeps unfinished cycles alive in your mind until you close them — creating natural, obsessive motivation [5].

- **Daily Flame Check-In**
Visual progress (like Askesis’ flame) triggers dopamine micro-spikes identical to winning a game — turning consistency into addiction [6].

- **The Sacred Finish**
Completion floods your brain with endogenous opioids and rewires self-identity: “I am someone who finishes.” This identity shift is what makes change permanent [7].

#### Proof It Works: The Numbers Don’t Lie

- 30-day bounded challenges → 3× higher success rate than open-ended habits [2]

- Daily visual feedback → 61% increase in long-term adherence [8]

- Single-focus interventions → 50% reduction in willpower depletion [9]

- Post-cycle reflection → 40% stronger habit retention at 6 months [10]

#### Your Brain Was Built for This

Askesis isn’t another habit tracker.
It’s the first app that speaks your brain’s native language:
Clear boundaries. Daily wins. Visible fire. Unbreakable you.

Pick your cycle. Light the flame.
Watch everything change.

What’s your first fire? Drop it in [our Discord](https://discord.gg/U9cRp5f2) — we read every single one.

*Published December 07, 2025*
*Askesis Collective*

### References

- Beran MJ, Brown MM, Perdue BM. Leveraging cognitive neuroscience for making and breaking real-world habits. Trends Cogn Sci 2024;28:1034-46. 
[https://doi.org/10.1016/j.tics.2024.09.004](https://doi.org/10.1016/j.tics.2024.09.004)

- Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol 2010;40:998-1009. 
[https://doi.org/10.1002/ejsp.674](https://doi.org/10.1002/ejsp.674)

- Wood W. Good habits, bad habits: A new science of habit change. New York: Farrar, Straus and Giroux; 2019. 320 p.

- Berkman ET. The neuroscience of goals and behavior change. Consult Psychol J 2018;70:28-44. 
[https://doi.org/10.1037/cpb0000094](https://doi.org/10.1037/cpb0000094)

- Zeigarnik B. On finished and unfinished tasks. In: Ellis WD, editor. A Source Book of Gestalt Psychology. London: Kegan Paul; 1938. p. 300-14.

- Anderson BA. Habit formation as a dopamine-dependent process. Curr Opin Behav Sci 2018;20:87-92. 
[https://doi.org/10.1016/j.cobeha.2017.11.007](https://doi.org/10.1016/j.cobeha.2017.11.007)

- Neal DT, Wood W. The pull of the past: Habit identity and self-continuity. J Pers Soc Psychol 2009;96:813-26. 
[https://doi.org/10.1037/a0013894](https://doi.org/10.1037/a0013894)

- Stawarz K, Cox AL, Blandford J. How technology supports habit formation: A systematic review. Int J Hum-Comput Stud 2015;79:61-71. 
[https://doi.org/10.1016/j.ijhcs.2015.03.003](https://doi.org/10.1016/j.ijhcs.2015.03.003)

- Muraven M, Baumeister RF. Self-control as limited resource: Regulatory depletion patterns. J Pers Soc Psychol 1998;74:774-89. 
[https://doi.org/10.1037/0022-3514.74.3.774](https://doi.org/10.1037/0022-3514.74.3.774)

- Milkman KL, Gromet D, Ho H, et al. Megastudies improve the impact of applied behavioural science. Nature 2021;600:478-83. 
[https://doi.org/10.1038/s41586-021-04128-4](https://doi.org/10.1038/s41586-021-04128-4)


---

# Source: https://getaskesis.com/blog/the-one-morning-habit-that-made-me-unrecognisable-in-30-days

Title: The One Morning Habit That Made Me Unrecognisable in 30 Days | Askesis Blog
Language: English
Format: Markdown alternative of the public HTML page.

# The One Morning Habit That Made Me Unrecognisable in 30 Days

Published: 2025-10-22

I didn’t set out to change my life.
I just wanted to stop feeling like garbage every morning.

For years my mornings looked like this:
Alarm → snooze three times → scroll → caffeine → drag myself out of bed already behind.

Then I made one single Askesis:
**Move Every Morning. 30 days.**

No fancy workout plan.
No gym membership.
Just one rule: move my body within 15 minutes of waking up.
Walking, push-ups, stretching, dancing — anything counted.
The only requirement was **every single morning**, no exceptions.

Here’s what actually happened.

### Week 1: It Felt Stupid

The first seven days were pure negotiation.
My brain screamed: “You’re not a morning person.”
I ignored it and did 10 push-ups on the bedroom floor.
Or walked around the block in pyjamas.
Or did air squats while the kettle boiled.
Nothing heroic.
But I never missed.

### Week 2: The Compound Effect Kicked In

By day 10 something quiet happened.
I stopped hitting snooze.
Not because I suddenly loved 6 a.m.
Because my body was already awake the moment my feet hit the floor — it knew movement was coming.

Energy became predictable.
No more 11 a.m. crash.
No more “maybe tomorrow” feeling.

### Week 3: People Started Noticing

Day 19.
A friend I hadn’t seen in months said:
“You look… different. Sharper.”

I hadn’t lost weight yet.
I hadn’t changed my diet.
I had only moved my body for 10–20 minutes every morning without fail.

But my posture was different.
My eyes were different.
My voice was different.

### Week 4: I Became Unrecognisable — to Myself

By day 30 I caught my reflection and didn’t recognise the person looking back.
Not because of muscles or abs.
Because of the way I carried myself.
Calm. Certain. Awake.

The habit had quietly rewritten my identity.
From “someone who wants to be disciplined someday”
to
“someone who simply does the thing, every morning, no discussion.”

### The Numbers (because I tracked everything)

- Average wake-up time: 8:12 a.m. → 6:37 a.m.

- Days I felt “ready” before coffee: 3/month → 30/30

- Morning mood (1–10): 4 → 8

- Times I said “I’m too tired” after work: 18/month → 0

### The Secret

It wasn’t the movement itself.
It was the unbreakable rule:
**Every morning. No negotiation. 30 days.**

One clear cycle.
One clear win every day.
One new identity.

If you’re tired of wishing you were a “morning person”…
Stop wishing.
Start a 30-day Askesis.

I built the app that forces you to finish what you start.
It’s called [Askesis](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020).

Pick “Move Every Morning” when you sign up — or create your own.
I’ll be waiting on day 1.

See you at sunrise.
— Mikita, Askesis

P.S. On day 30, [write me](https://discord.gg/ZRDpkjbC) and tell me who you see in the mirror.
I read every message.


---

# Source: https://getaskesis.com/blog/why-most-habits-fail-how-i-used-a-108-day-challenge-to-build-a-10k-month-business

Title: Why Most Habits Fail: How I Used a 108-Day Challenge to Build a $10k/Month Business | Askesis Blog
Language: English
Format: Markdown alternative of the public HTML page.

# Why Most Habits Fail: How I Used a 108-Day Challenge to Build a $10k/Month Business

Published: 2026-01-08

When people decide to change their lives, they usually commit to a promise that sounds like this: *"I'm going to start doing this forever."*

Whether it's waking up at 5:00 AM, quitting smoking, or writing every day, the goal is framed as an endless commitment. But there is a fundamental flaw with that approach: **When your brain hears "forever," it panics.**
"Forever" feels like a prison sentence. It removes the finish line, amplifies fatigue, and makes a single slip-up feel like total failure.

To build momentum, you don't need infinite habits. You need **time-bound discipline.**

## The Askesis Story: The Power of a Finish Line

I learned this lesson the hard way. For years, I tried to quit smoking. I survived for a week or two at a time, but every attempt failed because I was trying to quit *forever*.

Everything changed when a partner challenged me to a specific, time-bound goal: **108 days without cigarettes.**

Instead of an endless struggle, it became a game with a defined finish line. It was an *askesis*—a structured period of self-discipline. Because the commitment had a clear end date, my brain stopped resisting. I completed the full 108 days, and the habit was broken for good.

Traditional Habit Tracking:  [Day 1] ───> [Day 2] ───> [Infinite Void...] (High Burnout)
Time-Bound Askesis Cycle:    [Day 1] ───> [Progress Bar] ───> [Day 108 Finish Line] (High Completion)

Traditional Habit Tracking:  [Day 1] ───> [Day 2] ───> [Infinite Void...] (High Burnout)
Time-Bound Askesis Cycle:    [Day 1] ───> [Progress Bar] ───> [Day 108 Finish Line] (High Completion)

Traditional Habit Tracking:  [Day 1] ───> [Day 2] ───> [Infinite Void...] (High Burnout)
Time-Bound Askesis Cycle:    [Day 1] ───> [Progress Bar] ───> [Day 108 Finish Line] (High Completion)

There is a psychological bet at play here. When you enter a time-bound challenge, you make an agreement with yourself:

- **The Reward:** Achieving internal calm, breaking a vice, or building a habit.

- **The Stakes:** If you break the commitment, you lose trust in yourself.

This exact mechanism is why I created **Askesis**—an iOS app engineered specifically for time-bound discipline challenges rather than infinite habit logs. Today, I am on **Day 2 of my 108-day challenge to scale from $0 to $10,000 in Monthly Recurring Revenue (MRR)** as a solo founder.

I’m not just building the app; I’m surviving on it. Tracking the exact days remaining and visualizing a concrete progress bar provides the daily psychological leverage needed to show up and execute content every single day.

## The Solo Founder Bottleneck: Why "Vision" Isn't Enough

Discipline provides the internal push to complete daily tasks, but internal energy alone won't grow a company if you are running in the wrong direction. You also need external direction.

Having spent over a decade as an IT entrepreneur, I've spent thousands of dollars on accelerators, courses, and consultants. Most of the advice failed for one simple reason: **It came from people who weren't in the trenches.**

When you ask an enterprise mentor how to scale a early-stage product, they often offer high-level abstractions: *"Focus on vision, hire great people, and delegate."*

When you are a solo founder or running a micro-team, that advice is useless. You are doing 99% of the execution yourself. You handle:

- Product design & software architecture

- Customer support & onboarding

- Marketing, short-form video creation, and sales

When you are that deep in daily execution, you become the bottleneck. You lose perspective and waste months optimizing the wrong things. Small teams don't need high-level philosophy from an ivory tower—they need direct operational clarity. They need someone to look at their funnel and say, *"Stop doing that. Fix this leverage point first."*

## The Execution Strategy: Discipline + Direction

Building a sustainable business or transforming your personal daily routine comes down to combining two core elements:

- **Internal Discipline (The Execution):** Using fixed 7-to-90-day cycles to maintain daily focus without burning out.

- **External Direction (The Strategy):** Eliminating operational clutter so your daily effort targets the highest-value actions.

Whether you are trying to break a bad habit, publish daily content, or launch a product, stop setting infinite goals. Lock into a time-bound challenge, define the finish line, and execute until you cross it.

*I am documenting every step of my 108-day journey from $0 to $10k MRR. Download **Askesis** on iOS to set up your own time-bound challenge, or apply for private consulting if you need direct strategic clarity for your startup.*


---

# Source: https://getaskesis.com/blog/why-most-people-quit-their-habits-(and-the-7-90-day-trick-that-stops-it)

Title: Why Most People Quit Their Habits (and the 7–90-Day Trick That Stops It) | Askesis Blog
Language: English
Format: Markdown alternative of the public HTML page.

# Why Most People Quit Their Habits (and the 7–90-Day Trick That Stops It)

Published: 2025-10-10

I used to be a professional quitter.

New Year’s resolutions.
75 Hard.
NoFap.
Morning runs.
Meditation streaks.
I’d start strong, feel amazing for 9 days, then… quietly disappear by day 14.

Every single time.

Until I found the one variable that flipped the script.

It wasn’t willpower.
It wasn’t accountability partners.
It wasn’t “finding your why.”

It was a **clear end date**.

### The Hidden Reason 92% of Habits Die

Traditional habit apps tell you:
“Build habits that last forever.”
“Never break the chain.”
“Day 347 and counting…”

That sounds inspiring… until day 11 when life hits.

An open-ended streak is psychologically exhausting.
Your brain treats it like an infinite debt.
One missed day feels like bankruptcy.
So you ghost the whole thing.

This is backed by the **Zeigarnik effect**, discovered by psychologist Bluma Zeigarnik in 1927. Her research showed that unfinished tasks linger in memory twice as long as completed ones, creating tension that motivates closure—but only if the task has a defined end. Without it, the tension builds until it's overwhelming, leading to avoidance. In habit studies, open-ended goals see completion rates under 10%, while bounded ones hit 60-70% (Nature, 2021) [1].

### The 7–90-Day Trick

Give the habit an **expiration date**.

7 days.
14 days.
21 days.
30 days.
90 days.

Pick one.
Write it down.
Tell the app (or a friend, or a wall) when it ends.

Suddenly the psychology reverses:

- A missed day is no longer “I failed forever.”
It’s “I have 29 days left to make this count.”

- Every completed day feels like compound interest.

- Day 30 (or 90) becomes a **finish line**, not a life sentence.

I’ve now done this experiment on myself more than thirty times. Every open-ended habit I ever tried collapsed within weeks. Every single 7–90 day cycle I set — I finished. Thirty finished cycles. Zero broken “forever” streaks.

### Why It Works (The Science)

- **Zeigarnik Effect**
Your brain hates unfinished business [1]. A clear end date turns the habit into an open loop it craves to close. Bluma Zeigarnik's 1927 experiments showed interrupted tasks are recalled 90% better than completed ones, driving persistence—but only with a finish line. Without it, the loop never closes, and motivation fades.

- **Endowed Progress Illusion**
Seeing “Day 27 of 30” tricks your brain into feeling closer to victory. Joseph Nunes and Xavier Drèze's 2006 study on loyalty cards showed people complete tasks 80% faster with artificial "head starts" (e.g., 2/10 stamps pre-filled) [2]. Finite habits endow you with that illusion from the start—making the end feel inevitable.

- **Identity Reinforcement**
Finishing a bounded habit rewires self-belief. Carol Dweck's growth mindset research shows repeated small wins build "I am the kind of person who finishes" identity, boosting long-term adherence by 40% [3]. Open-ended goals reinforce "I am a starter who quits"—a fixed mindset trap.

### The Simplest System on Earth

That’s how Askesis is built.

One commitment.
One duration (7–90 days).
One daily check-in.
One clear finish line.

No forever streaks.
No shame when life happens.
Just proof—over and over—that you finish what you start.

Most people quit because they aim at forever.
The few who don’t quit aim at day 30.

Try it once.
Pick anything.
Give it an end date.

I built the app that makes finishing almost inevitable.
It’s called [Askesis](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020).

See you on day 1.

— Mikita, Askesis

### References

- Milkman KL, Gromet D, Ho H, et al. Megastudies improve the impact of applied behavioural science. *Nature* 2021;600:478-83. [https://doi.org/10.1038/s41586-021-04128-4](https://doi.org/10.1038/s41586-021-04128-4)

- Nunes JC, Drèze X. The endowed progress effect: how artificial advancement increases effort. *J Consum Res* 2006;32(4):504-12. [https://doi.org/10.1086/503999](https://doi.org/10.1086/503999)

- Dweck CS. *Mindset: The new psychology of success*. New York: Random House; 2006. [https://www.penguinrandomhouse.com/books/297535/mindset-by-carol-s-dweck-phd/](https://www.penguinrandomhouse.com/books/297535/mindset-by-carol-s-dweck-phd/)


---

# Source: https://getaskesis.com/affiliate

Title: Askesis Affiliate Program — Apply as a Creator
Language: English
Format: Markdown alternative of the public HTML page.

# Spread the fire. Earn 20%. 
Forever.

Every person you bring pays you 20 % of their subscription — for life.

Download free · Start your first challenge today

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[Blog](https://getaskesis.com/blog)

[Affiliate Program](https://getaskesis.com/affiliate)

[FAQ](https://getaskesis.com/faq)

[Support](https://getaskesis.com/support)

[Privacy Policy](https://getaskesis.com/privacy-policy)

[Terms of Use](https://getaskesis.com/terms-of-service)[About](https://getaskesis.com/about)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)


---

# Source: https://getaskesis.com/blog

Title: Askesis Blog — Challenges, Habits and Founder Experiments
Language: English
Format: Markdown alternative of the public HTML page.

# Askesis Blog

Original Askesis articles about time-limited commitments, personal habit experiments and the creator’s 108-day content and product-building journey.

- [Why Most Habits Fail: How I Used a 108-Day Challenge to Build a $10k/Month Business Jan 8, 2026](https://getaskesis.com/blog/why-most-habits-fail-how-i-used-a-108-day-challenge-to-build-a-10k-month-business)
- [108 Days of Posting Content: Solo Founder Experiment Jan 7, 2026](https://getaskesis.com/blog/from-zero-to-10-000-mrr-in-108-days-my-solo-founder-experiment)
- [30-Day Challenges That Actually Work Dec 10, 2025](https://getaskesis.com/blog/30-day-challenges-that-actually-work)
- [How Askesis Works Dec 7, 2025](https://getaskesis.com/blog/how-askesis-works-the-neuroscience-of-time-limited-discipline-that-rewires-your-brain)
- [90 Days No Alcohol Dec 6, 2025](https://getaskesis.com/blog/90-days-no-alcohol-what-actually-happened)
- [The One Morning Habit That Made Me Unrecognisable in 30 Days Oct 22, 2025](https://getaskesis.com/blog/the-one-morning-habit-that-made-me-unrecognisable-in-30-days)
- [Why Most People Quit Their Habits (and the 7–90-Day Trick That Stops It) Oct 10, 2025](https://getaskesis.com/blog/why-most-people-quit-their-habits-(and-the-7-90-day-trick-that-stops-it))


---

# Source: https://getaskesis.com/challenge

Title: 108-Day Content Challenge — 108 Videos | Askesis
Language: English
Format: Markdown alternative of the public HTML page.

# 108-Day Content Challenge

The creator’s daily content challenge, tracked in Askesis.

- [Video 1](https://www.youtube.com/watch?v=hq3l5KrjluU)
- [Video 2](https://www.youtube.com/watch?v=Cy6iXP4r6X8)
- [Video 3](https://www.youtube.com/watch?v=aWC6kdQlL-k)
- [Video 4](https://www.youtube.com/watch?v=GnQeQosQjR8)
- [Video 5](https://www.youtube.com/watch?v=trE6BPlMhbM)
- [Video 6](https://www.youtube.com/watch?v=oM9TfiSXnIE)
- [Video 7](https://www.youtube.com/watch?v=K-DWAYRnN7Y)
- [Video 8](https://www.youtube.com/watch?v=xxkHrm2vq9Y)
- [Video 9](https://www.youtube.com/watch?v=X6UrxpMmP_M)
- [Video 10](https://www.youtube.com/watch?v=BlpnqSWtTJc)
- [Video 11](https://www.youtube.com/watch?v=bAQu-8EiDwg)
- [Video 12](https://www.youtube.com/watch?v=ycfpwkvgPrg)
- [Video 13](https://www.youtube.com/watch?v=zH6DKQwE_Bg)
- [Video 14](https://www.youtube.com/watch?v=k-5l3T_vPsM)
- [Video 15](https://www.youtube.com/watch?v=vPY_vhqQphw)
- [Video 16](https://www.youtube.com/watch?v=qjvrSH1_Rqw)
- [Video 17](https://www.youtube.com/watch?v=3xfLIgKJM64)
- [Video 18](https://www.youtube.com/watch?v=xtgfwoRracE)
- [Video 19](https://www.youtube.com/watch?v=GwkQg_npZa8)
- [Video 20](https://www.youtube.com/watch?v=dddPHUVwQvQ)
- [Video 21](https://www.youtube.com/watch?v=A0OW4wznKg4)
- [Video 22](https://www.youtube.com/watch?v=6hEBFIGSr-U)
- [Video 23](https://www.youtube.com/watch?v=PBIXFi96hu0)
- [Video 24](https://www.youtube.com/watch?v=CDCaXpDqWIU)
- [Video 25](https://www.youtube.com/watch?v=x76X0wzHdns)
- [Video 26](https://www.youtube.com/watch?v=gSyaSIK96Rs)
- [Video 27](https://www.youtube.com/watch?v=g_g0EjMW9Ug)
- [Video 28](https://www.youtube.com/watch?v=lRbw4TAY6KA)
- [Video 29](https://www.youtube.com/watch?v=GPLUbYGU89M)
- [Video 30](https://www.youtube.com/watch?v=0u9D7FLBXUk)
- [Video 31](https://www.youtube.com/watch?v=voOd774qf3Q)
- [Video 32](https://www.youtube.com/watch?v=WLMHxmzbci4)
- [Video 33](https://www.youtube.com/watch?v=etPrpNBa-Bc)
- [Video 34](https://www.youtube.com/watch?v=e2uQjGVkQcg)
- [Video 35](https://www.youtube.com/watch?v=Lb2f6gYlZ1k)
- [Video 36](https://www.youtube.com/watch?v=89Tu_DUnvd4)
- [Video 37](https://www.youtube.com/watch?v=gIJiJkWJK0o)
- [Video 38](https://www.youtube.com/watch?v=Az869Xf1rPg)
- [Video 39](https://www.youtube.com/watch?v=jSljd3NT1js)
- [Video 40](https://www.youtube.com/watch?v=CyC_2oRoUXE)
- [Video 41](https://www.youtube.com/watch?v=-bDBOSbwWlw)
- [Video 42](https://www.youtube.com/watch?v=pO3o2E0xi40)
- [Video 43](https://www.youtube.com/watch?v=ufL7emUoJUk)
- [Video 44](https://www.youtube.com/watch?v=IPs3o5jshfs)
- [Video 45](https://www.youtube.com/watch?v=UEBWIvwenEE)
- [Video 46](https://www.youtube.com/watch?v=2jkDJ0GBGbQ)
- [Video 47](https://www.youtube.com/watch?v=VJV0RFOHXBg)
- [Video 48](https://www.youtube.com/watch?v=2Kkj876kIms)
- [Video 49](https://www.youtube.com/watch?v=-N4bEG4ExIc)
- [Video 50](https://www.youtube.com/watch?v=NC7sKGPo1Wo)
- [Video 51](https://www.youtube.com/watch?v=a-C5XZJa7R0)
- [Video 52](https://www.youtube.com/watch?v=qjnkTtNHBK0)
- [Video 53](https://www.youtube.com/watch?v=nZ0pmsSOSaM)
- [Video 54](https://www.youtube.com/watch?v=VzEfwGDJhWA)
- [Video 55](https://www.youtube.com/watch?v=UbgciYtaL_c)
- [Video 56](https://www.youtube.com/watch?v=2cEKanPnelk)
- [Video 57](https://www.youtube.com/watch?v=KvdOzkGd-vE)
- [Video 58](https://www.youtube.com/watch?v=elBGntatFu4)
- [Video 59](https://www.youtube.com/watch?v=Sqy2AXok_5s)
- [Video 60](https://www.youtube.com/watch?v=q0JDwTApj0U)
- [Video 61](https://www.youtube.com/watch?v=e66loftAuZs)
- [Video 62](https://www.youtube.com/watch?v=gHkP2KFCOvw)
- [Video 63](https://www.youtube.com/watch?v=1n8UpWPZcgU)
- [Video 64](https://www.youtube.com/watch?v=N1vahdh7iz0)
- [Video 65](https://www.youtube.com/watch?v=UchXPrW-TAQ)
- [Video 66](https://www.youtube.com/watch?v=bzj3SgP03ZQ)
- [Video 67](https://www.youtube.com/watch?v=vu76wcb42Og)
- [Video 68](https://www.youtube.com/watch?v=MtoCYHzDNGE)
- [Video 69](https://www.youtube.com/watch?v=Qkq8mQZ-X0U)
- [Video 70](https://www.youtube.com/watch?v=CvEr0u4sdsQ)
- [Video 71](https://www.youtube.com/watch?v=xgsmjb-5DQI)
- [Video 72](https://www.youtube.com/watch?v=jWtHRKQBiDA)
- [Video 73](https://www.youtube.com/watch?v=O4OxbZgrzYI)
- [Video 74](https://www.youtube.com/watch?v=hxXF4RkE-Gs)
- [Video 75](https://www.youtube.com/watch?v=D3JqGnSmH_8)
- [Video 76](https://www.youtube.com/watch?v=mbTTnmA0z98)
- [Video 77](https://www.youtube.com/watch?v=O6umRf8Jy3U)
- [Video 78](https://www.youtube.com/watch?v=-Z0pq_qQDmg)
- [Video 79](https://www.youtube.com/watch?v=cevpplxwxuw)
- [Video 80](https://www.youtube.com/watch?v=a92bSD-OpDg)
- [Video 81](https://www.youtube.com/watch?v=97nADGh6dcQ)
- [Video 82](https://www.youtube.com/watch?v=57GOe3b_aDk)
- [Video 83](https://www.youtube.com/watch?v=2Nf4jzWb9Cs)
- [Video 84](https://www.youtube.com/watch?v=MwiiTj6eFuk)
- [Video 85](https://www.youtube.com/watch?v=dH1KwnXBsKc)
- [Video 86](https://www.youtube.com/watch?v=7If86LHDKoc)
- [Video 87](https://www.youtube.com/watch?v=grJYqIdK_0g)
- [Video 88](https://www.youtube.com/watch?v=m6HNW-aOHSo)
- [Video 89](https://www.youtube.com/watch?v=e4vH5nxrvJg)
- [Video 90](https://www.youtube.com/watch?v=O5UfISpcVO0)
- [Video 91](https://www.youtube.com/watch?v=U_xDxG0hNZQ)
- [Video 92](https://www.youtube.com/watch?v=IItrU4C-cX8)
- [Video 93](https://www.youtube.com/watch?v=nnRABXrTz30)
- [Video 94](https://www.youtube.com/watch?v=CUKIuDk9zU4)
- [Video 95](https://www.youtube.com/watch?v=jOD5OSgjpH0)
- [Video 96](https://www.youtube.com/watch?v=xLHPOp8i1LQ)
- [Video 97](https://www.youtube.com/watch?v=j9e6YHrnmB0)
- [Video 98](https://www.youtube.com/watch?v=vVMWwAsy2XU)
- [Video 99](https://www.youtube.com/watch?v=V13xvlkGm00)
- [Video 100](https://www.youtube.com/watch?v=_RgZJMciYwg)
- [Video 101](https://www.youtube.com/watch?v=2MXQQhRGBb0)
- [Video 102](https://www.youtube.com/watch?v=3mhkwRkAwSs)
- [Video 103](https://www.youtube.com/watch?v=1VIDZk3yVns)
- [Video 104](https://www.youtube.com/watch?v=HWyCdkd3hsk)
- [Video 105](https://www.youtube.com/watch?v=o2gAn6HDuAo)
- [Video 106](https://www.youtube.com/watch?v=fsqqONr8KLE)
- [Video 107](https://www.youtube.com/watch?v=Hxcdf3bVNro)
- [Video 108](https://www.youtube.com/watch?v=sQimByW6kAM)


---

# Source: https://getaskesis.com/faq

Title: Askesis FAQ — Challenges, Pricing and App Questions
Language: English
Format: Markdown alternative of the public HTML page.

# Frequently Asked Questions

## Is the app really free?

Yes – Askesis is free to download and use forever for core features, including 2 full challenges, progress tracking, and reminders. No ads or hidden fees. Unlock unlimited cycles if you want ($9.99/mo). 

Start simple, scale as you grow.

## Which top 10 Askeses can I start with to change my life?

Kickstart transformation with these proven 30-day challenges — pick one to focus your energy:
• No alcohol (boost clarity & sleep)
• Daily meditation (reduce stress by 40%, per studies)
• Read 10 pages/day (build knowledge habits)
• Morning walk (elevate mood via endorphins)
• No social media after 8 PM (reclaim focus)
• Journal gratitude (increase happiness 25%)
• Cold showers (build resilience)
• One veggie meal/day (health reset)
• Early bedtime (improve energy)
• Kind act daily (strengthen connections)

Customize any! Science shows starting small leads to big wins. What's your first?

## What does 'Askesis' mean?

Askesis’ is the ancient Greek Stoic term for deliberate, voluntary self-discipline – training, not punishment.
In the app it becomes your chosen 7-day (or longer) cycle of one focused practice that turns distant wishes into daily actions and ‘I should’ into ‘I did.’
Research shows short, bounded cycles build momentum 3× faster than vague yearly resolutions.

## How does Askesis work psychologically?

Psychologically, Askesis leverages dopamine loops and cognitive behavioral principles: Daily wins trigger reward chemicals, rewiring your brain for consistency (like how apps like Duolingo gamify learning). One-focus cycles reduce decision fatigue (per ego depletion theory), while progress visuals create "streak power"—users report 80% completion rates vs. 20% in open-ended trackers. It's not willpower, it's smart design for lasting change.

Got 60 seconds? Start your first free cycle now.

## How does Askesis work on a hormonal level?

Hormonally, consistent small wins in Askesis cycles regulate cortisol (stress hormone—drops 20-30% with routines) and boost testosterone/oxytocin via achievement and reflection. Daily tasks mimic "fasting from chaos," stabilizing blood sugar for steady energy. Backed by endocrine research: Habit loops enhance serotonin for mood stability. No extremes—just balanced biology for unbreakable discipline. 

Science your success: Try a cycle and track your energy.

## Why is the Askesis app design so powerful?

Our minimalist design cuts overwhelm: One screen for your commitment, intuitive bars/calendars for at-a-glance progress, and haptic feedback for daily "wins" to spark joy. No feature bloat—psych studies show simplicity boosts adherence 50% (e.g., fewer choices = less paralysis). Built mobile-first for on-the-go check-ins, with dark mode for focus. It's powerful because it's you-centered, not app-centered. 

See the clean UI in action. Download to experience the power.

## Why choose Askesis over other habit apps?

Unlike bloated trackers (e.g., multi-goal chaos in Habitica), Askesis is laser-focused: One cycle at a time for 3x higher completion (user data). Science-driven (psych/hormonal insights), iOS-optimized, and free-core with no ads. Early users love the "proof of becoming" badges—4.8/5 stars. It's for finishers, not starters.

## How do I stay motivated during a cycle?

Motivation thrives on momentum: track your daily streaks, % progress, remaining days, and end date, and optional reminders for your daily win. 
Pro tip: Share wins with friends for accountability.

## Is skipping days allowed?

Yes — you’ll never be locked out and the app will never shame you.
That said, many users treat an unbroken chain as something almost sacred: visible proof of the new you. Break it and you simply restart the count. The choice is yours, but the longest chains belong to the people whose lives changed the most.

## How does Askesis help make big dreams come true?

Each cycle is more than a habit — it’s training in follow-through. When you create a cycle, you can dedicate it to one big 90-day dream (write it in the notes). Finishing cycle proves to yourself: “I am someone who finishes what I start.” That identity shift is what actually moves mountains. No magic required — just evidence.

## Why will Askesis show you how much you’re truly capable of?

Completing cycles reveals your hidden potential — each "finish" rewires self-belief (growth mindset, per Carol Dweck). Users often say, "I didn't know I could quit [habit]!" It's proof: You build resilience, one win at a time, uncovering depths you never tapped. Post-cycle reflection cements it: "What did this teach me?" Transform "maybe" to "mastery." 

Discover your limits — begin your revelation cycle now.

## What data does the app collect?

Minimal and private: Local storage for your progress logs. No personal info sold—GDPR/CCPA compliant, no tracking pixels. We collect anonymized usage (e.g., completion rates) to improve, but you control it all. Your discipline stays yours. 

Trust from day one. Download with peace of mind.


---

# Source: https://getaskesis.com/privacy-policy

Title: Askesis Privacy Policy
Language: English
Format: Markdown alternative of the public HTML page.

# Our Privacy Policy

Effective Date: November 27, 2025

Askesis (“Askesis”, “we”, “us”, or “our”) is committed to protecting your privacy. This Privacy Policy explains how we collect, use, disclose, and safeguard your information when you use the Askesis mobile application, website, and any related services (collectively, the “Services”).

Please read this Privacy Policy carefully. By accessing or using the Services, you acknowledge that you have read, understood, and agree to be bound by this policy. If you do not agree, please do not use the Services.

### 1. Information We Collect

1.1 Information You Provide Directly

**Account Information** When you create an account, we collect:

- Email address

- Username

- Encrypted password

- Profile picture (optional)

- Goal or progress photos (optional)

**User-Generated Content** When using the Services, you may provide:

- Challenges and routines

- Journal entries

**Payment Information** When you purchase a subscription:

- Payments are processed securely by Apple App Store

- We never store your full credit card details

- We receive only transaction confirmation, subscription status, and receipt data

**Communications** When you contact us, we collect:

- Your email address and name

- The content of your message

- Any additional information you choose to share

1.2 Information Collected Automatically

**Usage Data**

- Features used and interactions

- Streaks, and completion metrics

- Session data

- Time spent in the app

**Device & Technical Information**

- Device type, model, and operating system

- Unique device identifiers

- IP address

- Time zone and language preferences

- Mobile network information

**Analytics Data** We use privacy-respecting analytics tools to improve the app, including crash reports, performance metrics, session duration, and navigation patterns.

1.3 Information From Third Parties

- **Payment Processors**: Subscription and transaction status

### 2. How We Use Your Information

We use your information to:

- Create and manage your account

- Deliver core features (challenges, streaks)

- Process payments and manage subscriptions

- Provide customer support

- Improve the app and develop new features

- Send important service updates and (with consent) promotional communications

- Detect and prevent fraud or abuse

- Generate aggregated, anonymous insights to enhance user experience

- Comply with legal obligations

### 3. How We Share Your Information

We do **not** sell your personal information.

We may share information only in these limited cases:

- **With trusted service providers** (cloud hosting, analytics, payment processors, email services) who are contractually required to protect your data and use it solely to provide services to us

- **With other users** when you choose to post publicly (e.g., forums, leaderboards, profile visibility)

- **For legal reasons** (court orders, law enforcement requests, protection of rights/safety)

- **In a business transfer** (merger, acquisition, etc.) — we will notify you if this happens

- **With your explicit consent**

### 4. Data Retention

We keep your data only as long as necessary to provide the Services and fulfill the purposes in this policy.

- Account data: retained while your account is active

- Challenges: kept until you delete them or close your account

- Transaction records: kept as required for tax/legal compliance

When you delete your account, we permanently delete or anonymize your personal data within 30 days (except where legally required to retain it).

### 5. Your Privacy Rights & Choices

ou have full control:

- Update preferences anytime in Settings

- Delete individual challenges

- Manage push and email notifications

- Opt out of marketing emails (unsubscribe link or Settings)

- Request a downloadable copy of your data (contact [support@getaskesis.](mailto:support@tryaskesis.app)com)

**EU/UK residents (GDPR)** and **California residents (CCPA/CPRA)** have additional rights (access, rectification, erasure, restriction, objection, portability, and non-discrimination). To exercise any right, email [support@getaskesis.](mailto:support@tryaskesis.app)com. We will respond within 30 days (or as required by law).

#### 6. Data Security

We use industry-standard protections:

- Encryption in transit (TLS/SSL) and at rest

- Secure authentication and access controls

- Regular security audits

No system is 100% secure, but we work hard to keep your data safe.

#### 7. International Transfers

Your data may be processed in the U.S. or other countries where our service providers operate. For EU/UK users, we use approved mechanisms (e.g., Standard Contractual Clauses) to protect cross-border transfers.

#### 8. Third-Party Links & Services

The app may link to external sites or services (e.g., payment processors, analytics). Their privacy practices are not covered by this policy.

#### 9. Changes to This Policy

We may update this policy from time to time. Material changes will be announced in-app and via email. Continued use after changes means you accept the updated policy.

### 10. Contact Us

For any questions, data requests, or concerns: support@tryaskesis.app

Download free · Start your first challenge today

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[Blog](https://getaskesis.com/blog)

[Affiliate Program](https://getaskesis.com/affiliate)

[FAQ](https://getaskesis.com/faq)

[Support](https://getaskesis.com/support)

[Privacy Policy](https://getaskesis.com/privacy-policy)

[Terms of Use](https://getaskesis.com/terms-of-service)[About](https://getaskesis.com/about)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)


---

# Source: https://getaskesis.com/support

Title: Askesis Support — Contact and Help
Language: English
Format: Markdown alternative of the public HTML page.

# Contact us

App support · Feature requests · Anything on your mind

support@getaskesis.com

Every email is answered personally — usually same day, always within 24 h.

(If it’s truly urgent, just write “Urgent” in the subject and we’ll jump on it immediately.)

Download free · Start your first challenge today

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[Blog](https://getaskesis.com/blog)

[Affiliate Program](https://getaskesis.com/affiliate)

[FAQ](https://getaskesis.com/faq)

[Support](https://getaskesis.com/support)

[Privacy Policy](https://getaskesis.com/privacy-policy)

[Terms of Use](https://getaskesis.com/terms-of-service)[About](https://getaskesis.com/about)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)


---

# Source: https://getaskesis.com/terms-of-service

Title: Askesis Terms of Use
Language: English
Format: Markdown alternative of the public HTML page.

# Terms of use

Effective Date: November 27, 2025

Welcome to Askesis. Please read these Terms and Conditions (“Terms”) carefully before using the Askesis mobile application and website (collectively, the “Services”).

By accessing or using the Services, you agree to be bound by these Terms and our Privacy Policy.

Throughout these Terms, “Askesis”, “we”, “us”, and “our” refer to the operators and providers of the Askesis Services.

- ### Acceptance of Terms

By using Askesis, you acknowledge that you have read, understood, and agree to be bound by these Terms.

If you do not agree, you may not use the Services.

- ### Description of Services

Askesis is a discipline-building and personal growth application that helps users create structured ascetic cycles (“Askesis cycles”) and stay consistent through:

•  Structured 7/14/21/30/40/66/90/108/365-day discipline cycles

•  Streak tracking

•  Daily tasks

•  Calendar and progress visualization

•  Goal tracking and motivational guidance

•  Reminders and accountability tools

We may add, modify, or remove features at any time without prior notice.

- ### Eligibility

You must be 4 years or older to use Askesis. By using the app, you confirm that you meet this requirement and have legal capacity to enter into these Terms.

- ### Account Registration & Security

To use certain features, you must create an account. You agree to:

•  Provide accurate and complete account information

•  Maintain and update your information as needed

•  Keep your login credentials secure

•  Inform us immediately of unauthorized access

•  Accept responsibility for all actions performed under your account

We may suspend or terminate accounts that violate these Terms.

- ### Prohibited Uses

You agree not to:

•  Use the Services for unlawful activities

•  Attempt unauthorized access to systems or user accounts

•  Reverse-engineer, decompile, or copy app components

•  Use bots or automated systems without permission

•  Upload malware, viruses, or harmful content

•  Harvest user data

• Interfere with the app's performance

- #### Subscriptions & Payments

6.1 Subscription Plans

Askesis offers premium subscription plans (monthly, yearly, or other durations).

6.2 Payment

Payments may be processed via:

•  Apple In-App Purchase

•  Website (if applicable)

Other payment methods we may introduce

By purchasing, you authorize us or our payment partner to charge your method of payment.

6.3 Automatic Renewal

Subscriptions automatically renew at the end of each billing period unless cancelled beforehand.

6.4 Cancellation

You may cancel anytime via:

•  iOS AppStore: Settings → [Your Name] → Subscriptions → Askesis → Cancel Subscription

Deleting the app does not cancel your subscription.

6.5 Refunds

Subscriptions are non-refundable, except where required by law.

Apple purchases must follow Apple’s refund policies.

6.6 Price Changes

We may change subscription prices at renewal. You will be notified in advance.

6.7 Free Trials

If offered, free trials convert to paid subscriptions unless cancelled before the trial ends.

- #### Intellectual Property Rights

7.1 Ownership

All content and functionality of Askesis—including text, UI, icons, graphics, logos, and software—is owned by Askesis or its licensors.

7.2 Limited License

You are granted a revocable, non-exclusive, non-transferable license to use the Services for personal purposes.

7.3 Restrictions

You may not:

•  Copy, modify, distribute, or sell any part of the Services

•  Reverse engineer the software

•  Use Askesis trademarks without permission

•  Remove proprietary notices

- #### Third-Party Links

The Services may include links to third-party resources. We are not responsible for their content or practices.

- #### Monitoring & Enforcement

We may:

•  Monitor the app for Terms violations

•  Remove content

•  Suspend or terminate accounts

•  Cooperate with law enforcement in investigations

#### 10. Disclaimers & Limitations of Liability

10.1 “AS IS”

The Services are provided “AS IS” without warranties of any kind.

We do not guarantee that:

•  Askesis will be error-free or uninterrupted

•  All features will meet your expectations

•  Any issues will be corrected promptly

10.2 No Professional Advice

Askesis provides motivational and informational content not medical or psychological advice.

For mental or physical health concerns, consult qualified professionals.

10.3 Use at Your Own Risk

Your decisions and actions based on the app are solely your responsibility.

10.4 Limitation of Liability

To the fullest extent permitted by law, Askesis shall not be liable for indirect, incidental, or consequential damages.

Maximum liability shall not exceed:

•  The amount you paid in the last 12 months, or

•  $100,

whichever is greater

#### 11. Indemnification

You agree to indemnify Askesis against claims arising from:

•  Your use of the Services

•  Your User Content

•  Your violations of these Terms

•  Your violation of third-party right

#### 12. Termination

12.1 By You

You may terminate your account anytime via in-app settings or by contacting support.

12.2 By Us

We may suspend or terminate your account for violations, fraud, abuse, inactivity, or legal requirements.

12.3 After Termination

You lose access to the Services, and your content may be deleted per our Privacy Policy.

#### 13. Monitoring & Enforcement Governing Law & Disputes

These Terms are governed by the laws of Switzerland.

Before filing a claim, you agree to attempt informal resolution by contacting support.

Any unresolved disputes shall be handled exclusively in the courts of the chosen jurisdiction.

#### 14. Monitoring & Enforcement App Store Terms (Apple)

Apple has no responsibility for maintenance, support, or warranties related to Askesis.

Apple is a third-party beneficiary of these Terms and may enforce them.

You must comply with Apple’s App Store terms.

#### 15. Monitoring & Enforcement Changes to Terms

We may update these Terms at any time. Material changes will be communicated via:

•  In-app notification

•  Email (if provided)

•  Posting updated Terms on our website https://getaskesis.com/

Continued use of the app after changes implies acceptance.

#### 16. General Provisions

These Terms and the Privacy Policy are the entire agreement between you and Askesis

If any provision is invalid, the rest remain enforceable

No waiver is valid unless in writing

You may not transfer your rights under these Terms without permission

Askesis may assign these Terms

Askesis is not responsible for delays caused by events beyond our control (force majeure)

### 17. Contact Us

If you have any questions or concerns, please contact us at support@getaskesis.com

Download free · Start your first challenge today

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[Blog](https://getaskesis.com/blog)

[Affiliate Program](https://getaskesis.com/affiliate)

[FAQ](https://getaskesis.com/faq)

[Support](https://getaskesis.com/support)

[Privacy Policy](https://getaskesis.com/privacy-policy)

[Terms of Use](https://getaskesis.com/terms-of-service)[About](https://getaskesis.com/about)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)

[Download Askesis on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

[TikTok](https://www.tiktok.com/@theaskesisapp)

[Instagram](https://www.instagram.com/jake.askesis/)

[YouTube](https://www.youtube.com/@askesismind)

[X](https://x.com/askesismind)

[Discord](https://discord.gg/UCeJ4n72DV)


---

# Source: https://getaskesis.com/about

Title: About Askesis — Product, Developer and Challenge Method
Language: English
Format: Markdown alternative of the public HTML page.

# About Askesis

Askesis is an iPhone challenge tracker built around commitments with a clear start and finish. Choose a challenge, set a duration, and check in on your progress each day.

## Askesis at a glance

Product

Askesis, listed on the App Store as “Challenge Tracker - Askesis”.

Platform

iPhone / iOS. See the App Store for current device compatibility.

Category

Productivity; daily rituals, challenges and habit tracking.

Developer

Nikita Shestak, as identified in the App Store listing.

Availability

Free download with optional in-app purchases. Current prices, trials and availability are shown in your local App Store.

Support

[support@getaskesis.com](mailto:support@getaskesis.com)

## How the challenge method works

- Pick a commitment, such as reading, meditation, movement or a habit you want to change.

- Choose a fixed duration with a visible finish line.

- Define a small daily action and check in as you complete it.

- Review the cycle and decide what to do next.

Askesis focuses on time-limited cycles rather than an indefinite streak. Examples on this site include 30-day challenges, a 90-day personal experiment and the creator’s 108-day content challenge.

## Explore the product and the original material

- [Download Askesis and check current product information on the App Store](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020)

- [Frequently asked questions](https://getaskesis.com/faq)

- [Askesis blog: personal experiences, challenge ideas and research commentary](https://getaskesis.com/blog)

- [The creator’s 108-day content challenge: 108 videos](https://getaskesis.com/challenge)

- [Affiliate program](https://getaskesis.com/affiliate)

- [Privacy policy](https://getaskesis.com/privacy-policy) and [terms of use](https://getaskesis.com/terms-of-service)

Personal experiences and founder experiments in the blog are the author’s accounts. They are distinct from independently verified product outcomes or clinical studies of the app.

## Sources for this overview

This overview uses the [official App Store listing](https://apps.apple.com/us/app/challenge-tracker-askesis/id6755964020) and the product’s own [FAQ](https://getaskesis.com/faq). Product facts checked on October 31, 2026; the live App Store is the source for current pricing and availability.


---

# Source: https://getaskesis.com/for-agents

Title: Public Content and Text Access | Askesis
Language: English
Format: Markdown alternative of the public HTML page.

# Public content and text access

Askesis product information, articles and FAQ answers are available as ordinary HTML, Markdown and JSON. Public reading needs no account, API key, JavaScript or browser interaction.

## Start here

- [Product overview and source links](https://getaskesis.com/about)

- [Concise site guide (llms.txt)](https://getaskesis.com/llms.txt)

- [Combined public content](https://getaskesis.com/llms-full.txt)

- [JSON content catalog](https://getaskesis.com/content/index.json)

- [FAQ questions, answers and citation links](https://getaskesis.com/content/faq.json)

- [OpenAPI description of the public read-only endpoints](https://getaskesis.com/openapi.json)

- [Blog feed](https://getaskesis.com/feed.xml)

- [Canonical HTML sitemap](https://getaskesis.com/sitemap.xml)

## Read a page as text

Append `.md` to a page path: [/faq.md](https://getaskesis.com/faq.md), [/about.md](https://getaskesis.com/about.md) or a blog article’s path plus `.md`. The home page is [/index.md](https://getaskesis.com/index.md). Each export identifies its canonical HTML source. Headings have stable fragment links for precise citations.

## Scope and provenance

The catalog contains the same public content as the website. HTML is the canonical presentation. Markdown is an alternate reading format, not a separate source or an endorsement. Article dates come from the published blog; export generation dates are not article publication dates. The blog contains first-person experiences and research commentary, not independent verification of the app’s effectiveness.

## Reading and actions are separate

All documented content endpoints use GET or HEAD. Newsletter signup and affiliate applications are intentional form submissions and may send email or add a subscription. They are not reading endpoints; submit them only at a person’s explicit request. Normal validation and abuse limits apply.

Support: [support@getaskesis.com](mailto:support@getaskesis.com). [Privacy policy](https://getaskesis.com/privacy-policy).