For anyone wanting to build a consistent meditation habit. A 4-week guided plan with daily sessions and weekly milestones to make meditation stick.
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For anyone new to deep work who wants to build focused concentration skills. A 1-week starter plan that introduces Cal Newport's method with guided daily sessions.
For anyone who wants to journal consistently without the pressure of writing daily. 4 sessions per week over 5 weeks covering thoughts, gratitude, and goals.
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Sit quietly and focus on breath for 5 minutes daily. Use guided meditations if helpful.
Increase session length to 10 minutes. Notice thoughts without attachment.
Meditate at the same time daily. Build consistency through environmental cues.
Feel calmer, more present, and less reactive. Meditation is now a core practice.
That's completely normal! Meditation isn't about stopping thoughts but changing your relationship with them. The plan teaches beginner-friendly techniques that work with your busy mind.
Start with just 5-10 minutes. The plan emphasizes consistency over duration, and you can gradually increase time as the practice becomes easier and more rewarding.
No! You can meditate sitting in a chair, on a cushion, or even lying down. The plan helps you find a comfortable position that supports alertness without discomfort.
Created by
The official host account for GetMotivated.ai. We build gamified habit-building experiences that help you stick to your goals.
Inspired by
Neuroscientist and meditation master. Author of "The Mind Illuminated," combining meditation with neuroscience.
Source attribution identifies cited work and inspiration. It does not imply endorsement, collaboration, or direct participation unless explicitly stated above.
Built for follow-through
Most programs tell you what to do. This one helps you actually do it.
Stay accountable with a buddy, a small group, or go solo. You choose — the support is there either way.
Proven programs with a clear finish line and enough guidance to keep the next step concrete.
A 60-second check-in — by app, SMS, or email. No guilt if you miss one. Just keep going.
Every check-in earns points. Every week builds on the last. You can see exactly how far you've come.
It reads your check-ins and gives you an analysis: what's working, what's slipping, and what to do next. Guidance based on your actual behavior, not guesswork.
Choose how you start
Start when you choose
Adjust timing as needed.
Start with the cohort
Same schedule together.
Related Topics
Flexible schedule
