Looking for a new way to feel accomplished? Want to feel like you’re working towards your goals? This is where these 30 day challenge ideas will give you the motivation to make a change in your life this month.
There are many things we want to do in our lives, but it can be hard to focus on one thing at a time. Why? I bet your life seems crazy and you find it hard to dedicate time out of your day.
This is where a 30 day challenge can truly be useful.
How Does a 30 Day Challenge Work?
A 30 day challenge is designed for you to focus on one thing (and one thing only) for 30 days. Whether you want to create a new habit, learn something new or create better balance in your life, a 30 day challenge prioritizing one important thing will enhance your life.
The below 30 day challenge ideas are broken down into the following categories:
- Personal growth
- Self Care
Look through the list below and see what interests you.
Next, choose a start date and keep track of your challenge every day. You can get started with this habit tracker.
* I recommend posting your calendar or habit tracker to your fridge.
Tips for Starting Your 30 Day Challenge
1. Commit! Once you select our challenge – tell people so they can check in on you
2. Dedicate time every day to complete your challenge. This way it’s easier to stick to.
3. Find a buddy if you think you’ll need an accountability partner. They can do the same challenge as you or find another – but you’ll both check in daily and be accountable to each other.
4. Track! Make sure to track daily. Give yourself a gold star or highlight your calendar in a bright colour to keep your motivation going.
How Are These 30 Day Challenge Ideas Life-Changing?
In life we all have goals. We also have things we mean to do, but put off.
The below 30 day challenges are designed to help you reach your goals and help you focus on one important thing you’ve been wanting to do.
Focusing on this one goal for the month will help you feel accomplished and hopefully will have you wanting to try another 30 day challenge the following month.
Just imagine doing a 30 day challenge every month for one year. Think about how good you’ll feel – how proud you’ll be 🙂
These challenges are perfect for beginners and those who’ve successfully completed other 30 day habit challenges.
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31 Life-Changing 30 Day Challenge Ideas
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Personal Growth 30 Day Challenges
1. Self Love Affirmations
At the beginning of your challenge, write down your personal thoughts – good and bad. Circle the negative thoughts and feelings that you need to change into positive thoughts.
Repeat this and circle the positive thoughts that you want to remind yourself of.
Write 2 to 3 self love affirmations for each thought that you feel will help you focus on a positive outcome.
Access these self love affirmations and download the free worksheet to get started.
2. Track Your Mood
Be mindful of your daily mood (or moods throughout the day) to help you do more of what you love and limit activities that lower your mood.
This 30 day challenge is perfect for anyone going through anxiety, depression or just people trying to focus on what makes them feel good.
Download a free printable mood tracker and begin.
->Or check out my new Mood Tracker Journal available on Amazon! Today I Choose Joy: Mood Tracker
3. Self Love Journaling
Start a daily journal challenge so you can create a writing habit that focuses on improving your self love.
You can access one new journal prompt every day so you can boost your confidence and self-esteem.
4. Read for 30 to 60 minutes a day
If you’re someone who wishes they had more time to read or has a goal of reading more, this is the perfect challenge for you.
Dedicate a specified amount of time and commit! Even if you just do 15 minutes a day, focus on making it happen.
Tip: If you have kids at home try a family reading time exercise as mention in this post. It’s a great way to get your kids reading more too!
5. Incorporate Minimalism into all Areas of Life
Minimalism actually goes way beyond physical clutter. Think of this minimalism challenge as targeting 5 key areas of your life.
- Physical clutter
- Saying no
- Mental clutter
- Digital clutter (or e-clutter)
You can focus on one of these areas each week of your 30 day challenge.
Learn more about what to focus on for this minimalism challenge so you can live with a clearer more balanced mind.
6. Take a Deep Personal Growth Challenge
Check out my printable personal growth planner designed to help you create the life you love and be more intentional with your daily life.
Choose to make your days happier and more balanced by planning and keeping track of what’s important to you.
- 12-month undated calendar with colouring pages for every month
- Annual and weekly mood trackers, weekly habit trackers
- Daily gratitude journal with inspiring quotes
- Building a happy week self-care plan + 75 self care ideas
- Weekly and monthly reflections
- Life Bucket List
- Self Love Affirmations worksheet
- Wall art, stickers and inspirational quotes throughout
- And much more
Get access to the printable personal growth planner and download this month’s daily activities.
7. Send a Daily Thank You Note
Spend every day for 30 days saying thank you to those who’ve impacted your life in a positive way.
Expressing gratitude can have endless benefits to your happiness and wellbeing so this is the perfect challenge for those who need a reminder of the people who show up.
Start by making a list of everyone you want to send a thank you to. This can include friends, family, neighbours, teachers, local businesses.
Based on your list decide how you want to send your thank you. You can use:
- Snail mail
- Social media
- Heck – you can even leave a note on someone’s car! (Get creative any way you can).
If you want to easily print some thank you/thinking of you cards at home check out these greeting card options.
8. Learn a New Skill
Is there something you’ve (always) wanted to learn, but never seem to have (or make) the time?
I want you to select the one thing you want to start and dedicate the next 30 days to learning this skill. Spend 30 minutes (minimum) a day of dedicated learning time.
Did you know? There are some amazing affordable online courses for almost any new hobby or skill you want to pick up.
9. Quit a bad habit
Bad habits – we all have them. There may be many things you want to stop doing (spending too much money, biting your nails, eating sugar, watching too much TV, etc). For the sake of success with your 30 day challenge I want you to only focus on ONE bad habit to quit.
Here is an excellent article from Healthline with actionable tips to help you break your bad habit.
10. Start a Virtual Assistant Side Hustle
Have you been thinking of new ways to make money at home? Being a virtual assistant is a great way to do this – and one of the best ways to make money as a VA is to become a Pinterest Virtual Assistant.
I personally offer Pinterest Management services and it’s been an excellent way to make consistent (great) income from home.
Resource: If you’re interested in becoming a Pinterest virtual assistant I highly recommend VA Ninja. This course instruction is by a Pinterest expert who will teach you how to rock Pinterest for future clients in an easy step by step course.
11. Get Creative: Calligraphy or Brush Lettering
There are many calligraphy and brush lettering online courses you can try which are super affordable. Sign up to one and begin your lettering practice!
- Calligraphy courses on CreativeLive
- Hand lettering classes on CreativeLive
- Check out Skillshare lettering classes. Get 14 days of premium access!
Self Care 30 Day Challenge Ideas
12. Build a Happy Week Self Care Plan
There are 5 types of activities that help us create happiness in our lives (social, spiritual, emotional, physical and intellectual).
My therapist once shared with me to work on incorporating activities from each of these categories into my day – every day of the week.
This is your 30 day challenge which will help you build your happy week 🙂
I created a ‘Happy Week’ tracker for myself that I also want to share with you >> Printable Self Care Planner.
13. Get 30 Minutes a Day of Alone Time
If you are desperate for alone time, you may be thinking there is no way you can get it. However, if you choose this challenge you are committing to doing something different (and good) for you – for an entire month.
My recommendation is to carve out 30 minutes of your day in advance. If that means you need to wake up earlier to get your 30 minutes of uninterrupted time, then do that.
Learn more about the importance of alone time, plus get some fun ‘me time’ ideas.
14. Go to bed at the same time every night
…and practice healthy bedtime practices.
Going to bed at the same time every night might sound easy, but this + creating some healthy bedtime practices might be a little more challenging if you’re used to binge-watching TV or spending time on social media before bed.
I encourage you to end your screentime 1 hour before bed. This means you can make a cozy drink, read, write in a journal, stretch, cuddle your dog, etc. But no TV or mobile devices!
Try this healthy & delicious golden milk (turmeric) tea recipe before bed to help you improve your zzz’s.
15. Enjoy One Simple Pleasure Every Day
I think we can all agree that it’s the simple pleasures in life that make us feel good. I encourage you to write a list of 30 simple pleasures that make you feel good.
Now, make sure you make that simple pleasure happen every day for 30 days.
Get some inspiration here: 99 Simple Pleasures in Life to Fill You With Joy
16. Practice Saying No
If you typically say yes to people even when you want to say no, this is a great challenge for you – especially if you get anxious about saying yes too often.
For your challenge I want you to first think about uncovering your stress about saying no. Ask yourself these questions:
- When you want to say no, but can’t where the guilt is coming from?
- Why is saying no is important for you?
- Why is saying no hard?
- Who do you want to say no to?
- Is saying yes giving you anxiety and stress?
Learn more about the above questions in this article and begin your 30 day challenge of saying NO!
17. Meditate for 5 to 10 minutes
Mediation is said to be amazing to improve concentration and focus, practice mindfulness, decrease stress, improve sleep and help you relax.
The easiest way to start this challenge is to download a meditation app and do your meditation practice at the same time every day.
Resource: 8 Best Meditation Apps of 2020
18. Create a New Morning Self Care Routine
Starting your day on the right foot literally impacts everything that follows. Creating a new (good for you) morning routine can be so beneficial to your overall work-life balance.
Wake up 30 to 60 minutes early every day and make the most of your time. Think about what makes you feel good or accomplished and focus on that.
Resource: Check out these self care morning routine ideas.
Colouring for adults is extremely relaxing. I find it can help reduce stress rapidly after just 10 minutes of colouring. See if you can dedicate just 15 minutes a day to colouring and notice the difference!
Colouring Book Top Picks:
20. Listen to music
If you’re looking to lift your mood, listening to some happy tunes on a regular basis really makes a difference.
First, think about how you can make it easier to listen to (great) music daily:
- Create playlists using Spotify or Amazon Music
- Listen to music while walking your dog
- Get a Google Home or Echo device and play in the background while working
- Have a personal dance party while making dinner
Think about how you can listen to music every day and I promise you won’t want to stop.
For those who enjoy some older tunes with a mixture of genres, check out my happy playlist!
21. Practice Daily Mindfulness
Mindfulness is about focusing on the present moment. Apart from meditation, there are a few ways you can practice mindfulness:
- 5 senses mindfulness practice
- Mindful eating
- Mindful walking
- Mindful colouring exercises
- Mindful music
You can focus on each of the above activities for each week of the month or if there is one you love, continue with that for the entire month – the choice is yours.
Learn more about the above mindfulness exercises and how you can get started.
30 Day Health Challenge Ideas
22. Drink a Healthy Smoothie
This one is pretty straight forward. Get out your blender and have a healthy smoothie every day for 30 days. Try different recipes and also think about when you enjoy smoothies the most – for breakfast or mid-afternoon snack?
23. Workout for 15 minutes a day
For those who want to start a workout routine take a small step and just begin with 15 minutes every day for 30 days.
Try and workout at the same time each day to create a habit and come up with a list of potential 15-minute workout routines. Some examples:
- Walk around the block
- Find a YouTube workout video
- Dance in your kitchen
- Try a stationary bike
- Do weights
To improve your chances of succeeding with this challenge I encourage you to find a partner to do this with.
Check out this 30-day fitness challenge workout routines. This includes a calendar tracker!
24. Stop Eating Sugar
Too much sugar in our diets can directly impact your mental health and overall health. Experts say that sugar can even be more addicting than cocaine, which is really quite shocking.
For this challenge focus on cutting out all added sugar for 30 days. If cutting out all sugar is too hard, try this challenge in steps. For example, cut sugar out of your coffee or tea.
Every little bit helps.
Recommended reading: I Quit Sugar: Complete 8-Week Detox Program & Cookbook
25. No Take Out Food for 30 Days
This challenge is not only good for your health but great for your budget.
I recommend creating a meal plan once a week so it’s easy to accommodate at home cooking.
Check out these meal planning tips, plus get access to a meal planner template, which makes this challenge easy peasy!
26. Go for a Daily Walk
It’s no surprise that walking every day has so many benefits for your health – including your mental and emotional wellbeing.
This challenge is perfect for everyone, so if walking more is a goal for you get started!
Tips for your 30 days of walking:
- Try new walking routes around your neighbourhood
- Explore some nearby parks
- Find some hiking trails you can try on the weekend
- Listen to some music or a podcast while walking
- Take your dog, kids or spouse to keep your family active
- Enjoy nature and just do it!
Resource: Check out these habit trackers to help you stick to the plan.
30 Day Productivity Challenges
27. Complete your to-do list every day
To get started with this challenge, make sure to write a to-do list you can actually accomplish each day. Then I encourage you to allocate a time to each task (30 mins, 1 hour, etc). Then set the timer for your first task and do it.
Tip: Start your hardest task first. This may be a task you’ve been putting off, but once it’s complete it will truly relieve the stress you’ve been feeling about accomplishing this activity.
Listen to this episode from the I’m Busy Being Awesome podcast for help: The Best Way to Write a To-Do List
28. Answer all emails every day
Your first step to accomplishing this daily task is to unsubscribe from any emails you receive that are eating up space in your inbox.
Once you unsubscribe, start this email challenge with a zero message inbox (all messages read and responded to of filed).
Now take care of your inbox every day.
Some tips to make this challenge work:
- If this is for your work inbox, ask colleagues to remove you from emails that you do not need to be cc’d on
- Set up automated filing for emails that are not urgent, so you can respond or read later: ex: newsletters
- If for work encourage people to send you one email with all the details regarding a project and not 10. This can be achieved if you have a conversation about the best ways to work effectively together
- Have a dedicated time to read and respond to emails – with no interruptions and no multitasking
Helpful resource: Email productivity Tips
29. Spend 30 minutes working towards a big goal
Whatever your goal, do it for 30 minutes every single day for a month. Just imagine how much you will accomplish.
Tip: Break your goal into chunks of activities you need to accomplish (to reach your goal). This will help you get to work right away for 30 minutes.
30. Time Block Daily
Time blocking is working for set intervals (on one specific task) followed by a short break. You do this to break out your day into time blocks. For example, you may work for 30 minutes and have a 5 minute break or 60 minutes with a 10 minute break.
At the beginning or each day (or the night before) write a list of the various tasks you need to complete that day. You now fit them into blocks of time you can keep track of in your calendar.
Get inspiration here: Time Blocking Your Way to a Balanced Life
31. Take a Time Management Online Class
I strongly believe that productivity starts with time management and for this 30 day challenge I encourage you to sign up for an online time management course and implement what you’ve learned for 30 days!
Skillshare has many time management courses to choose from. See classes here.
30 Day Challenge Inspiration
I hope the above list inspired you to take action and start your own 30 day challenge.
No matter what you choose (big or small), take pride in sticking to your plan for 30 days!
What 30 Day Challenge Idea Will You Try?
Share in the comments below!
Related Intentional Living Posts & Resources:
- How To Live a Life of Purpose with Intentional Living
- How To Create Lasting Habits
- Personal Growth Planners & Worksheets
- 13 Ways To Be Grateful for What You Have
For more inspiration and to get the latest post from Put The Kettle On, let’s connect!