If you’re looking to form new healthy habits and change your life, try one of these 30 day challenges for self care! These are all ideas that you can try to stick to for 30 days each. They include 30 day workout challenges, healthy eating challenges, self love challenges, and more to inspire a healthier, better version of yourself!
How to know if a 30 day challenge is right for you
- If you struggle sticking to healthy habits
- If you feel like you’re stuck in a rut or bored with your life
- If imagining sticking to new habits feels overwhelming or daunting to you
- If timelines help keep you on track
A 30 day challenge might not work out for everyone, but could be life-changing for others. Do you normally struggle to stick to healthy habits? Are you feeling ready to make some changes and get out of a rut? Does 30 days feel like a manageable time-frame for you?
Ask yourself these questions and be honest. Whenever setting new goals, it’s important to be realistic with yourself. At the same time, pushing yourself a little might be necessary!
Plus, if 30 days feels too long, choose to try something shorter like 15 or 20 days. If you reach the 30 days successfully, you can always choose to extend it to 60 days or even choose a new 30 day challenge to try! This is something for YOU, so tweak it in whatever way makes the most sense for you.
*I’m not a licensed mental health therapist. To find a professional, call 1-800-662-HELP (4357) or visit Betterhelp to get matched with a therapist for affordable online therapy anywhere, at any time. This post contains affiliate links. Read my full disclosure policy here.
What are the benefits of a 30 day challenge?
There are so many benefits to a 30 day challenge! The benefits you gain will depend on the type of challenge you choose, but below are just a few examples of what you could gain by completing one.
- A sense of accomplishment after the 30 days
- More knowledge and understanding of different topics
- Increased confidence and self esteem
- Feeling more energized and healthier
- Increased self-awareness
- Ability to live more in the present moment
110 30 day challenge ideas
Here are some of the best 30 day challenge ideas for you to try! If you’re up for the challenge, you could even choose to try 2 or 3 at the same time. I don’t recommend trying more than three at once though, because you might end up feeling stressed or overwhelmed.
- Keep a dream journal
- Workout for at least 15 minutes
- Write down a daily affirmation
- Add to a gratitude list each day
- Spend 15 minutes in nature
- Eat 3 fruits and 3 veggies
- Do yoga each morning
- Meditate for 5-10 minutes
- Do 15 sit-ups, 15 jumping jacks, and 15 squats
- Clean your room before bed each night
- Smile at a stranger
- Stretch each morning for 5 minutes
- Give up drinking alcohol
- Drink 3 glasses of water
- Go for a 10 minute jog
- Ask a person how their day is going
- Watch an inspirational youtube video
- Add to a bucket list each day
- Moisturize your skin
- Spend 10 minutes making art to express yourself creatively
- Listen to a new song each day
- Put your phone away for an hour before you fall asleep
- Listen to a podcast episode
- Keep a journal where you write your favorite thing that happened each day
- Have 5 minutes of free-dance time where you dance with no self-judgement
- Create a self-love page where you add one thing you love about yourself each day
- Write a love note or thank you note to somebody each day
- Do a random act of kindness
- Give up eating candy for 30 days
- Do something that goes out of your comfort zone
- Try deep breathing exercises for 5 minutes
- Light an essential oil diffuser
- Declutter one small area of your home each day
- Cook yourself a delicious and nutritious meal
- Give yourself a self-massage every day
- Go to the gym every day for 30 days
- Read 15 minutes of a book each day
- Ride a bike for 10 minutes
- Go to sleep an hour before you normally do
- Wake up an hour before you normally do
- Watch the sunset or sunrise
- Give up watching TV
- Give up drinking soda
- Make a “donate” or “throw away” pile and add to one item each day
- Do research on a new topic of interest
- Learn how to make a new recipe each day
- Tell someone you love them every day
- Take a walk in a park
- Explore a new place each day
- Do a mindful body scan each day
- Write a list of all the things you want to let go and remove from your life
- Check your bank account
- Cut one daily expense out every day
- Wear a different outfit each day
- Stop wearing makeup for 30 days
- Don’t complain about anything for 30 days
- Walk a certain number of steps each day
- Practice daily self-love affirmations
- Spend a few minutes knitting, sewing, or crocheting
- Get an adult coloring book and color one page per day
- Keep an “idea journal” where you write one new idea each day
- Keep a “quote journal” where you write down powerful things other people say
- Write down a list of books you want to read
- Free write for 10 minutes
- Eat a vegetable with every meal
- Watch a funny video each day
- Floss every day
- Make your bed each morning
- Wake up each day with a smile on your face
- Make a healthy breakfast each morning
- Drink one cup of green tea every morning
- Make a vision board and add to it every day
- Work on little DIY art projects to gift to other people
- Make a birthday calendar and add someone new each day
- Put $5 aside to save up for something you really want
- Use a natural beauty product each day
- Use a natural cleaning product each day
- Keep a daily planner and to-do list
- Keep fresh flowers on your table each day
- Hold a minute plank
- Give someone a compliment each day
- Keep a list of things your proud of
- Keep a list of your favorite things in the world
- Paint a picture each day
- Have a positive mantra to repeat throughout the day
- Spend 20 minutes each day working on a side business
- Give up social media for 30 days
- Look on the bright side of every situation
- Do a “no spend” challenge where you don’t buy anything new (besides necessities)
- Take a healthy vitamin each day
- Make a healthy smoothie
- Skip the elevator and take the stairs for 30 days
- Follow a self-care morning routine
- Only check your email once per day
- Give up fast food for 30 days
- Stop gossiping for 30 days
- Write down a new goal each day
- Read a poem every day
- Make a travel bucket list and add a new place each day
- Play an instrument for 10 minutes per day
- Write a poem each day
- Become a better listener
- Practice becoming more confident each day
- Share something happy and positive with someone every day
- Be more honest and authentic each day. No lying!
- Replace unhealthy snacks with healthier alternatives
- Try a new food each day
- Learn a new word in a different language every day
- Go vegan or vegetarian for a month
- Look in the mirror and point out one thing you love about your body each day
I hope this 30 day challenges list was helpful and inspiring to you! A 30 day challenge may be exactly what you need to get you out of a rut, into a new healthy habit, or help you feel a sense of accomplishment.
Starting a new habit or practice can be difficult, but I love that 30 day challenges make setting goals way easier. Having a specific time frame and measurable goal is a great way to set yourself up for success.
So push yourself to try something new, but be honest and realistic with what’s best for you. Good luck with your 30-day challenge! I’d love to hear what you decide to do and how it goes.