30 Day Self Care Challenge: Daily self-improvement challenges, activities & ideas will help you love yourself, be healthier and transform life in one month!
Congratulations on finding this 30 day self care challenge, as you’re one step closer to a happier and healthier lifestyle.
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 self-care challenge ideas in this thirty-day challenge are designed to gradually develop you into a healthier, happier, and more productive version of yourself – the best treatment for anxiety and stress.
FREE! For exclusive self care tips, printable PDF’s, videos & more, click here.
Below you’ll find fun daily self care challenges you can do by yourself and easily add into your daily, weekly & monthly routines. Your future self will thank you.
What is self-care?
Self-care is understanding the importance of your own physical & mental health and then striving to improve yourself. This can be through healthy eating, mindfulness, exercise, and personal & self-improvement.
Why is self-care important?
Every day we face obstacles, distractions, and negativity. And, we all know how fast-paced and busy life can be. As a result, self-care is a crucial practice we often neglect.
It’s human nature to want to help others. But, to take care of others, it’s essential to take care of yourself first. Being mindful of your well-being will allow you to be more productive, achieve goals and help others. And, ultimately, be happy and healthy!
What are the types of self-care?
Six types of self-care can improve your physical and mental help. These types are practical, mental, emotional, physical, social, and spiritual self-care.
The 30 day self-care challenge will combine all six types of self-care into a schedule that’s manageable and rewarding.
The self-improvement activities below will help to boost your self-esteem and overall happiness in life.
Daily self care rituals
You should aim to complete the following activities on a daily basis throughout the challenge. 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 self-care challenge, 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 flavour you can drink lemon water or herbal tea for extra detoxing benefits.
Cut one bad food or habit for the 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 to do this. At the end of the day, tick off the tasks you have completed.
Day 1: embrace the new challenges
It’s important not to rush into anything. You don’t want to feel overwhelmed with tasks.
For today, embrace the fundamental daily tasks of waking up on time, making your bed, drinking a glass of water, and using your bullet journal. Also, remember to commit to cutting that one bad habit.
Then, focus on your new bedtime routine, and get ready to welcome day 2.
Day 2: walk for 15 minutes (no matter the weather)
There are so many incredible benefits to walking; including fitness, fresh air and a healthy dose of vitamin D.
Today your commitment to the 30 day self-care challenge is to walk for 15 minutes.
It’s important not to over-commit with a super long walk. 15 minutes is manageable even for a busy person.
Concentrate on any scenery, surroundings, or noises while you’re walking. And, use this walk opportunity to reflect, take in some fresh air and think about your challenge ahead.
Day 3: read twice a day for 15 minutes
Challenge yourself to learn something new by starting your day with 15 minutes of reading. We have a list of self-development books that will stimulate your mind.
Close your day with 15 minutes more reading. This time, choose a biography or fiction book to ease your mind to help you fall asleep gently.
Day 4: do 5 minutes of exercise upon wakening
Starting your day with 5 minutes of exercise will get your blood circulation flowing through your body and to your brain. As a result, you will feel energised, and ready to have a productive day.
Choose exercises you can achieve and enjoy. Working out should be fun and spark a good feeling.
I have a list of 5-minute exercises that are perfect to start your day.
Day 5: meditate for at least 5 minutes
Mindfulness meditation is great for your mind and mental well-being. Meditation is simply the practice of being present in the moment.
Spending a few minutes to do absolutely nothing with do wonder for your mental health, focus and self-awareness.
If you’re new to meditation, don’t worry, anyone can do it.
Commit to 5 minutes today by sitting in a quiet and comfortable position, focusing on your breathing and allowing any thoughts to pass.
Listening to guided meditation is excellent for beginners.
Day 6: make a self help playlist of your favourite songs
Listening to music has been proven to improve your mood, mental health, and productivity. It can also help to reduce stress and anxiety.
HOWEVER, listening to the right music is key! Today, create a playlist of the songs that make you feel happy and motivated.
Popular apps such as Spotify, Apple Music, Prime Music allow you to create your own playlists.
Day 8: write down three things you are grateful
We often got caught up in the pitfalls of everyday life, but we all have a lot to be thankful for. Use your bullet journal to list three things you are currently grateful for.
This can be as big or as small as you like; it’s up to you. Spend no more than 10 minutes to do this. It’s easy to overthink a task, which can lead to procrastination or indecisiveness.
Day 9: walk for 15 minutes (no matter the weather)
This is your second walk of the challenge. Walking provides the perfect opportunity to think without distractions.
Take this moment to once again reflect on your journey so far. Are you enjoying this experience? Are you struggling? What can you improve on?
Find new locations to walk. Parks with good air quality and scenery are great ideas for a stroll.
Day 10: listen to your music playlist
Remember that playlist you put together on day 6? It’s time to put it into action!
Find a moment to listen to your playlist while you do something productive. This can be cleaning your apartment, doing the laundry, or cooking dinner.
Day 11: list 3 goals for next week, month & year
Use your bullet journal to log achievable goals for the next week, month, and year.
Start with writing down your three long-term goals. Then, arrange your weekly and monthly goals to reflect your long-term goals.
Here is an example:
Yearly goals: find a new job, learn a new language, decorate the apartment
Monthly goals: learn a new career skill, read at least one Spanish book, paint my bedroom
Weekly goals: update my CV, buy Spanish for dummies, decide on colour palettes
Day 12: read twice a day for 15 minutes
Continue reading the same two books as day 3. Once again, log any key lessons you learn in your bullet journal. Take a moment to refresh your memory by glancing over your lessons logged from day 3.
Day 13: do 5 minutes of exercise upon wakening
Today, commit to another 5 minutes of exercise within thirty minutes of waking up – but you can always add more time if you wish.
Note to yourself the way you feel after working out. Did you find this easier than day 4? Or was it more challenging? Could you have done more than 5 minutes?
There are no right or wrong answers. It’s important to review your feelings and to be honest with yourself along this journey.
Day 15: perform one selfless good deed
We all know a random compliment, act of kindness, or generosity can lift your spirits. And today, it’s your turn to lift someone else’s spirits.
Love & compassion towards others is, in fact, great for your own well-being and appreciation. Here are a few ideas for selfless good deeds:
- Pay someone a compliment.
- Donate to a charity.
- Send someone some flowers or a gift..
- Message a friend/family member to let them know how much they mean to you.
- Plant a tree at the back of your garden.
You should expect nothing in return from the person. But, one day, the random good deed will be returned to you, a concept known as paying it forward.
Day 16: unplug from all social media and digital devices
Okay, for a lot of you, today will be difficult. It’s no secret that social media & digital devices run our lives.
Social media can be a great tool to communicate with friends and reach new people. HOWEVER, it can also be a major distraction and sometimes even toxic!
For the entire day, your self-care challenge is to unplug and detox from as many digital devices as possible. That includes:
- Social media (Instagram, Tik Tok, Facebook, etc.)
- On-demand services (Netflix, Amazon Prime, Disney+, etc.)
- Television, radio, Xbox, and PlayStation
Try to use the new wealth of time to achieve something productive and worthy.
Day 17: walk for 15 minutes (no matter the weather)
This is your third walk of the challenge and another opportunity to reflect and take in your surroundings. Be grateful for this moment.
Remember: 15 minutes is an achievable guideline. If you enjoy walking and want to walk longer, feel free to up the amount of time.
Day 18: have a relaxing bubble bath experience
A relaxing hot bath is scientifically proven to have many health benefits for your heart, brain, muscles, and well-being. It’s also a great way to detach from life, kids, work, and daily stress momentarily.
Light your candle, and use bath bubbles & salts to create the ultimate feel-good bathing experience.
If you want to take things a step further, combine bathing with an ultimate pampering session (face mask, essential oils, lotion).
You can even listen to your music playlist at the same time.
If a bath isn’t your thing, try our self care shower routine.
Day 19: do a 5-minute yoga session upon wakening
Yoga is another self-care activity with a load of awesome health benefits. Heart, joints, stress levels, and sleep quality are just a few improvements yoga will promote. Not to mention it will make you feel good!
Commit to a 5-minute yoga session within thirty minutes of waking up.
If this is your first time, this collection of the perfect yoga for beginners videos will help you.
Day 20: listen to your favourite playlist for 15 minutes
A great way to start your day is with feel-good music! Listen to your playlist for at least 15-minutes while you’re getting ready for the day ahead.
You can also do something creative at the same time! Here are a few ideas:
- Cook a healthy breakfast or smoothie.
- Do you meal planning for the days ahead
- Paint your nails (for the women)
- Colour in a picture in your coloring book
- Create a vision board
Day 22: do 5 minutes of exercise upon wakening
Today, commit to 5 minutes of exercise, thirty minutes; but you can always add more time if you wish.
Are you feeling more energised after your workout? Log any progress in your journal.
Day 23: meditate for at least 5 minutes
Commit to at least 5 minutes of meditation. The aim is to find a time and technique that works best for you.
Alternatively, you can try the Wim Hof Method, which is also good for focusing on breathing and mindfulness.
Day 24: walk for 15 minutes (no matter the weather)
This is the last walk of your 30-day challenge. This challenge will gradually build new habits without overwhelming you. Now that you have consistently gone for a walk each week, you can aim to up your commitment to two days a week. Eventually, you’ll be walking every day!
Day 25: do a 5-minute yoga session upon wakening
Today, you should aim to learn one new yoga pose with thirty minutes of waking up.
Day 26: learn something new today
Just like the rest of the muscles in your body, your brain requires exercise to stay strong and healthy.
Learning something new is a great way to exercise and stimulate your mind. Learning should be fun and exciting, and it’s a great opportunity to spend time with yourself.
Here are a few of my favorite ways to learn something new:
- Cook a new healthy recipe
- Watch a TED talk on Youtube.
- Take an online course (Udemy, Skillshare, LinkedIn Learning)
- Learn a new language using Duolingo
Day 27: read twice a day for 15 minutes
Remember to log any key lessons you have from your book into your journal.
Are you enjoying your books? If so, you can always up the amount of time or frequency.
Day 29: de-clutter your home and digital devices
So your 30 day self-care journey is almost complete. You’ve done a fantastic job of taking care of yourself, and now it’s time to take care of your home and prepare for the month ahead.
Spend today to clean and de-clutter your home. You can also listen to your favourite playlist while you do this.
Now it’s time to de-clutter your devices…
Delete any apps on your phone that you don’t need or distract you (you can always re-download later).
Next, ’empty the trash’ on your computer desktop, and respond to any unread emails to reach inbox zero.
Having a clutter-free environment makes you feel fabulous! Don’t you agree?
Day 30: do something out of your comfort zone
Today is a special day! Not only is this the last day of your 30-day challenge, but it’s also time to take a further step out of your comfort zone.
It’s easy to stay within a boundary where you feel most comfortable. But, real personal growth happens when your push yourself to do things outside of your comfort zone.
I want to congratulate you on the courageous step to complete this challenge. And now it’s time to test yourself once again.
Here are a few great ideas:
- Mend a relationship with an old friend
- Write a love letter to your lifelong crush
- Tackle your fear of heights or public speaking
- Visit an art exhibition by yourself
- Ask for a free drink at your local coffee shop
Start your challenge today and…
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Meet our coaches
Jade Emma Coles
If you’re new to yoga or meditation, there’s no need to panic! Jade teaches yoga and mindfulness professionally online, and she’s here to help you complete your 30-day journey. Sign up below to receive exclusive yoga and meditation coaching videos from Jade.
Hannah is our life & wellness coach. Qualified in transformational coaching, Hannah will provide you with guidance and support throughout your 30-day-self-care experience. Enter your email address below to receive daily words of wisdom, motivational tips, and videos from Hannah for 30 days.