30 Day Self Care Challenge
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30 Days of Self Care Challenges + Ideas (2024)

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30 simple yet effective intentions to take better care of yourself! Below you’ll find daily practices and activities to transform your life in just one month.

Life can be challenging and demanding, and we all could do a better job at taking care of ourselves. Caring for yourself is something we often neglect. It’s time to make your health a priority.

The personal growth ideas in this month-long challenge are designed to help you become a healthier, happier, and more productive version of yourself. This is the best treatment for anxiety and stress.

 FREE! For exclusive wellness tips, printable PDFs, videos & more, click here

Discover the delightful healthy habits you can practice on your own and effortlessly incorporate into your daily, weekly, and monthly routines. These simple yet effective activities will not only benefit you now but also contribute to a healthier future self.

What to Expect

You’ve faced significant challenges recently; we all have! And, here at What’s Good? we want all of you good readers to have the best life possible. That’s why we gave ourselves the mission to design the ultimate wellness journey.

We have spent months researching and working with experts. We developed a self-improvement program. It is highly effective and achievable for EVERYONE.

The wellness ideas are small enough not to interfere with life’s demands. They are impactful enough to provoke change for the better.

No matter your job, income, or family circumstances. 30 days of these simple intentions can transform your well-being. It can boost your self-improvement in just 1 month!

Watch Maz, Jacasta & Aleks attempt wellness activities below:

Here is what you’ll need

To get the best results from the below activities, there are a few things you’ll need before you start. We call this the wellness toolkit. Here’s what essentials you’ll need:

In a bullet journal (or notebook). You’ll need a journal throughout to log your progress and collate your thoughts.

Reading books. We recommend that you choose two books to read. Choose a personal development book to stimulate your mind and a fiction book to help you sleep.

Candles are perfect for mood-setting to create a calming and relaxing environment. This will come in useful in some of the wellness ideas. Best scented candles.

Bath salts make the ultimate indulging bathing experience. And they will heighten your enjoyment during the challenge.

Treats! It is important to reward yourself throughout the next 30 days. Pick something you will enjoy and can look forward to. This can be a small bar of chocolate, some flowers, or your favorite beverage. It’s totally up to you.

A full list of our best wellness tools is available here.

Daily Rituals & Habits

You should aim to complete the following activities throughout your transformation They all require little effort and time yet can make a huge improvement to your daily well-being if followed.

Get 8 hours of quality sleep per day

Sleep is essential, but a lot of us don’t get enough of it. Throughout this journey, take the opportunity to get 8 hours of sleep every day. I suggest waking up at 6 am and going to sleep by 10 pm; however, you may have to alter your bedtime routine, depending on your lifestyle.

Make your bed every morning

The simple practice of making your bed every morning will give you a sense of accomplishment. This will put your mind in a winning mindset to tackle the day ahead.

Drink a glass of water within 10 minutes of waking

Most of us do not drink enough water. After 8 hours of sleep, it’s important to rehydrate. One glass of water will instantly give your body and brain the hydration it needs to function properly. Sit down while you drink the water and take this opportunity to practice mindfulness. If you need flavor, you can drink lemon water or herbal tea for extra detoxing benefits.

Cut one bad food or habit for 30 days

Cutting out bad foods and habits is often difficult because we try to cut out too many things all at once. Instead, choose ONE thing you want to cut out for the next 30 days. You’ll find it a lot easier to kick your bad habits this way.

Write 3 daily tasks you want to accomplish

Use your bullet journal to write down three meaningful yet achievable tasks that you wish to complete. This can be to call a friend, complete a school assignment, or spend quality time with your kids. Spend no more than 5 minutes doing this. At the end of the day, tick off the tasks you have completed.

Our custom self-care planner worksheets, checklists, and printables to help you get the most out of your journey.

Use the printables to keep track of your progress and to journal your journey.

Get Access to Printables

Self-Care Challenges For the Next 30 Days

Every day, embrace the opportunity to take on a new challenge and witness your self-care journey unfold before your eyes. By making these small changes over time, you’ll build habits that support your overall well-being while creating space for personal growth.

  • Day 1: Embrace New Challenges: Focus on basic daily tasks and cutting a bad habit. Prepare for a new bedtime routine.
  • Day 2: Short Walk: A 15-minute walk, regardless of the weather, to enjoy nature and reflect.
  • Day 3: Reading Routine: Read for 15 minutes twice a day, focusing on self-development in the morning and relaxing content at night.
  • Day 4: Morning Exercise: Start your day with 5 minutes of exercise to energize.
  • Day 5: Meditation: Spend 5 minutes in mindfulness meditation.
  • Day 6: Create a Playlist: Make a playlist of uplifting songs.
  • Day 7: Reflect and Reward: Take extra rest, reflect on the week, and treat yourself.
  • Day 8: Gratitude List: Write down three things you’re grateful for.
  • Day 9: Repeat Walk: Another 15-minute walk, reflecting on your progress.
  • Day 10: Enjoy Your Playlist: Listen to your playlist while doing a productive activity.
  • Day 11: Goal Setting: List your goals for the week, month, and year in your journal.
  • Day 12: Continue Reading: Keep up your reading habits.
  • Day 13: Repeat Exercise: Another morning exercise session.
  • Day 14: Second Reflect and Reward: Rest, reflect, and reward yourself again.
  • Day 15: Perform a Good Deed: Do something kind for someone else.
  • Day 16: Digital Detox: Spend a day away from digital devices and social media.
  • Day 17: Third Walk: Continue your walking routine.
  • Day 18: Relaxing Bath: Take a bubble bath for relaxation.
  • Day 19: Morning Yoga: Start your day with a yoga session.
  • Day 20: Music Morning: Listen to your playlist while starting your day.
  • Day 21: Third Reflect and Reward: Rest, reward, and reflect on your progress.
  • Day 22: More Morning Exercise: Commit to another morning workout.
  • Day 23: Meditation Practice: Deepen your meditation practice.
  • Day 24: Fourth Walk: Another reflective walk.
  • Day 25: Advanced Yoga: Try a new yoga pose.
  • Day 26: Learn Something New: Engage in an activity that stimulates your mind.
  • Day 27: Keep Reading: Continue your reading habit.
  • Day 28: Final Reflect and Reward: Last reflection and reward session.
  • Day 29: Declutter: Clean and organize your space and digital life.
  • Day 30: Step Out of Comfort Zone: Do something that challenges you.

What’s next?

Now that you’ve gone through the challenge and have successfully prepared, you have everything you need to begin your journey.

Here is what to do next:

  • Take a look at the wonderful ideas below so that you know what to expect over the next 30 days.
  • Register your email for a free daily self-care routine delivered straight to your inbox. You’ll also receive a healthy habit checklist, exclusive videos, and a workbook to help you complete your journey.

Here’s what you’ll get:

Daily inspiration delivered straight to your inbox! Motivational tips and videos from our experts to help you along your self-care goals
Free downloadable checklists, schedules & trackers to help you complete the self-care practices
An invitation to a private community of other members of the challenge!

Jade Emma Coles

If you’re new to yoga or meditation, there’s no need to panic! Jade teaches yoga and mindfulness professionally online. She’s here to help you complete the challenge and improve your physical health. Sign up below to receive exclusive yoga and meditation coaching videos from Jade.

Hannah Pellatt

Hannah is our life & wellness coach. Hannah qualifies in transformational coaching. She will provide you with guidance and support throughout your wellness activities experience. Enter your email address below to receive daily words of wisdom. You’ll also get motivational tips and videos from Hannah.

Frequently Asked Questions

This is an incredible program designed to help you develop a regular self-care routine and improve your overall well-being. This challenge is all about giving yourself the gift of self-love and support, with daily activities focused on physical health, mental clarity, and emotional well-being.

Each day presents a new opportunity for growth and development, with tasks such as walking in nature, meditating, reading a favorite book, or enjoying a relaxing bath. These simple yet significant activities are aimed at helping you build healthy habits that will last forever.

By following this structured approach to self-care over 30 days, you can start developing healthier habits that will make it easier for you to stay focused and relaxed in your everyday life. The challenge also includes printable affirmations to keep you motivated throughout the month. Join us on this journey of self-discovery and personal growth as we celebrate the best version of ourselves. It’s time to show yourself some love by taking part in this 30-day challenge – because you’re worth it!

The challenge lies in finding the time and worth to prioritize our own well-being. We often fall into the trap of believing that we don’t deserve moments of relaxation and comfort, or that self-care is a significant commitment rather than something that can happen in small, meaningful ways throughout the day. It’s absolutely worth it to make time for yourself, even if it’s just a few minutes each day. Whether it’s watching the sunrise or sunset, lighting a candle for some quiet meditation, or simply taking a walk in nature, these little acts of self-love can have an incredible impact on your overall well-being. The key is to develop regular habits that support your physical and mental health. It may seem like a challenge at first, but once you start incorporating these ideas into your daily routine, you’ll find that self-care becomes much easier and more enjoyable. So go ahead and give yourself permission to relax and celebrate the gift of living well – you absolutely deserve it!

Mental health support & resources

Here are some helpful resources to help you better manage your mental health. These recommendations are from reliable and professional organizations.

If you have concerns about developing a mental health problem, please seek advice and support from your GP. In addition, here are the details on services and organizations. They help and support people with mental health problems. 

  • Samaritans offer free and anonymous emotional support 24 hours a day. Call 116 123.
  • Shout 85258 is a free, confidential, anonymous text support service available in the UK.

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