A 30-day challenge is a great way to kickstart new habits that will improve your life. 30-Day challenges can help you to build confidence, change unhealthy routines, and support self-improvement.
Do you have a bad habit you’ve been wanting to kick? Have you been wanting to be more consistent with your exercise routine? Are you looking to add more positivity to your life? A 30-day challenge is a perfect place for you to start!
So what exactly is a 30-day challenge? A 30-day challenge is a month-long (30-day) period when you complete a certain task, work towards a specific goal, build a healthy routine, or even break an old habit. 30-Day challenges help us to incorporate small changes into our lives that will have a big impact.
The type of challenge you complete can truly be anything you want to focus on for the next 30 days! 30-Day challenges can focus on health, fitness, work, family, self-care, creativity, finance, or even travel! Whatever challenge you decide on, the important thing is that you stay consistent with it.
One of the reasons people love 30-day challenges so much is because they have an end date. Let’s be real, when we put our minds to it, we can do nearly anything for 30 days. Whenever your challenge starts to feel difficult, there is no need to worry because there is a clear light at the end of the tunnel.
Even though these challenges are designed to last 30 days, they can create healthy habits that will last a lifetime. You may find yourself wanting to continue with your challenge well past the 30-day mark.
This post is all about 30-day challenges to improve your life and create healthy habits that will last!
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How does a 30-day challenge work?
30-Day challenges are pretty simple to get started. Here’s all you need to do…
- Choose your challenge. Don’t worry there are 100+ different ones to choose from below!
- Select a start date. Don’t feel like you need to limit yourself to starting on the first of the month or the start of the new year. You can truly start a 30-day challenge any day of the year.
- Hold yourself accountable. Whether you want to download a habit tracker app or log your challenge in a notebook, choosing a way to track your progress is key to staying motivated!
Pro Tip: Take a look at your calendar to see if there are any events that may interrupt your challenge. It is better to plan ahead for these instances and come up with a solution to still meet your challenge requirements.
100+ 30-Day Challenges To Improve Your Life
Mental Health & Self-Care 30-Day Challenge
- Write in a gratitude journal
- Meditate for X amount of time
- Limit social media to X amount of minutes
- Eliminate social media completely
- Send an appreciation text to a different person in your life each day
- Write one thing you love about yourself each night
- Turn off electronics 1 hour before bed
- Go to sleep before 10 pm
- Wake up at 6 am
- Go outside for at least 20 minutes
- Give a stranger a compliment
- Read 10-20 pages each day
- Create and stick with a nighttime routine
- Keep a self-reflection journal
- Write daily positive affirmations
- Listen to inspiring podcasts
- Watch a motivational video each morning
- Track your moods
- Pray
- Help someone else
- Moisturize your face and body
- Practice saying “no” to things that no longer bring you happiness
- Complete a random act of kindness
- Take one daily photo of something you appreciate
- Give up TV for a month
- 5 minutes of breath work
- Write one thing that made you laugh each day
- Write about a different memory from your past each day
- Stop complaining about other people
- Learn one new word a day
- Create a bucket list – add one dream to it each day
Related Article: Realistic 3-Step Night Routine For A Successful Morning
Fitness 30-Day Challenge
- Run for 10 minutes
- 10,000 steps
- 10-minute ab workout
- 25 squats every time you use the bathroom
- 50 sit-ups before work
- Pack your gym bag the night before
- Plank challenges
- 10-minute morning yoga
- Stretch while watching tv during commercial breaks
- Take the stairs instead of the elevator
- Try a new type of online workout class each day (yoga, Zumba, abs, strength, cardio) YouTube has great free options!
- Ride your bike or walk whenever possible
- Watch a motivational fitness video each morning
- Listen to a fitness/health-related podcast when in the car
Financial 30-Day Challenge
- Track your daily spending
- Spending ban (excluding bills, food, and other necessities)
- Save X amount of dollars each day
- Work on your side hustle
- Make your coffee at home
- No take-out
- Stick to a budget
- Visualize a financially free lifestyle before bed each night
- Start couponing
- Try to sell one item each day (Facebook Marketplace, Poshmark, Craigslist)
Healthy Habits 30-Day Challenge
- Eat X amount of fruits and veggies
- Replace dessert with fruit
- Drink X amount of water
- Eliminate late-night snacking
- Drink a smoothie each morning
- Cook dinner at home
- Drink a glass of water as soon as you wake up
- Quit smoking
- Give up alcohol (here’s some inspo for starting a sober curious journey)
- Walk to work, the store, or friends’ houses whenever possible
- Track your sleeping habits
- Floss
- Brush your teeth each morning and night
- Take vitamins
- Create lists to organize yourself
- No phone for the first 30 minutes each morning
- Meal prep
- Swap soda for water
- Cut out caffeine
- Try a new food
- Quit a bad habit (biting your nails, staying up late, overeating)
- Swap out a toxic product for a more natural option each day
- Eat all meals at the table
Related articles:
35 Healthy Habits To Start In Your 20s
Trying Dry Challenge: 7 Tips For The Sober Curious
Work-Related 30-Day Challenge
- Leave work on time
- Delete/organize 5 old emails a day
- Wake up on time
- Pick out your clothes the night before
- Create and use a time-block schedule
- Keep your cell phone on “do not disturb” during work hours
- Take your lunch break
- Connect with a co-worker
- Learn something new about your industry each day (read an article, watch a video, ask leadership a question)
- Give a compliment or express your appreciation to a co-worker
- Try to stop speaking negatively about work
- Don’t check your work email after hours
- Build in mental breaks throughout your workday
- Organize your desk at the end of each workday
- Write down one thing that went well at work before logging off/leaving
Cleaning & Organization 30-Day Challenge
- Make your bed every morning
- Tidy one area of your home each day
- Donate/toss one item each day
- Organize one cabinet, basket, or drawer in your kitchen daily
- Wipe down your bathroom mirror and sink each night
- Fold the blankets and fluff the pillows on your couch
- Clean your kitchen right after dinner
- Wash your dishes as you use them
- Delete 5 images from your camera roll each day
- Put things away right after you are done with them
- Practice keeping your wallet and keys in a designated spot
30-Day challenges help us to build healthier habits for our mental health, create better routines for a positive work-life balance, and make smarter decisions when it comes to our financial needs.
This post included 100+ 30-day challenge ideas that you can start today to improve your life.
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