Have you been thinking about acquiring new habits that can make you a better person? Think no more, the time is now! (Lol, why do I sound like an infomercial’s salesperson haha!) No, but seriously. I think deep down inside, we all aspire to be the best version of ourselves. But sometimes “life gets in the way”, and we start losing our motivation to better ourselves. However, that shouldn’t be an excuse. So I’ve decided to compile a list of thirty 30-day challenge ideas to help you gain back that passion for self-improvement. I believe in you, let’s do it!
1. Only Positive Thoughts
I know, I know. Only thinking positive thoughts can be quiet difficult since continuously controlling and our thoughts can get tiring. And since most of us are so used to negative self-talk and self-sabotaging thoughts, suddenly only thinking positive thoughts can be almost impossible. But, we with this 30-day challenge. We can gradually start monitoring our thoughts, and pay attention to those negative self-talks that don’t serve us anymore. Just like developing a habit, thinking positive thoughts is an exercise we should practice consistently. And with time, it’ll become 10 times easier.
2. Morning Meditation
Meditation has a crazy amount of benefits that can truly change your life. For me personally, meditation has helped me become more self-aware, patient, present, and less anxious in stressful environments. As a beginner, it may be much easier to start meditating 5 minutes at a time. And don’t worry about not being able to calm your mind instantly. When you realize that you’re getting distracted during meditation, simply remind yourself to come back to awareness. After a month of practice, I’m sure you’ll get the hang of it.
3. Social Media Detox
With social media addiction on the rise, we are seeing more and more people participating in social media detox challenges. With the help of apps like Moment and Quality Time, social media detox doesn’t have to be that painful. Of course, social media can have its advantages, such as plenty of networking opportunities, and the convenience of connecting with friends and family on a consistent basis. But, the damage it could cause to our ability to focus and our perception of “reality” is something we should be more aware of. And if you’re ready to take on a social media detox challenge, make sure to check out my post on Social Media Detox: 20 Ways To Curb Your Addiction
4. Keep A Journal
Journaling is an incredible way to way to not only document your daily life, but to also increase your ability to self reflect. There are so many amazing 30-day journal prompts that you can follow online such as this one by Balance Through Simplicity. Have fun with it! Make yourself a cup of tea, light some candles, and sit down in your favorite corner of the room to spend some time on self-discovery.
5. Sleep 7-9 Hours A day
According to SleepFoundation.org, the amount of sleep needed by each individual may vary depending on their age, activity level, and personal health conditions. But overall, for adults between the ages of 18-65, the optimal amount of sleep time needed to function well is around 7 to 9 hours. So if you’re way below this range, or way over this range. Maybe it’s time to change your sleep habits. Also, make sure to stay away from technology an hour before bed so that your sleep quality won’t be compromised.
6. Vegan Challenge
Is late-night Taco Bell and McDonald’s runs a normal thing for you? Don’t worry, because same. Ugh, eating healthy can be so challenging when you live walking distance away from tons of fast-food restaurants. But hey, this is why we’re doing this vegan day challenge. As much as some of us truly hate eating healthy, we can’t deny the fact that healthy food makes us feel a thousand times better than greasy junk food. If you’ve had enough of feeling bloated and suffering from awful food comas, maybe it’s time to give this vegan challenge a try.
Check out the delicious vegan recipes by the Edgy Veg to help you plan your meals!!
7. Quit A Bad Habit
Think of a bad habit that’s been hindering you for a while, and use these 30 days to get rid of it once and for all. According to HealthLine.com, breaking a bad habit and forming a new one can take anywhere from 18 to 254 days. It really just depends on the complexity of the habit, and whether you are able to adopt new behaviors easily. So if this 30-day challenge isn’t enough for you to get rid of a bad habit completely, consider extending it for another few weeks and see how that goes!
8. Express Gratitude To Loved Ones
Most of us have the tendency to take things for granted. Maybe that’s just how we’re wired? Or maybe with the hustling and bustling of life, we unintentionally forget how fleeting our lives are. When was the last time you called your family members and told them you loved them? And when was the last time you called your friends and asked them how they were? I admit that I’m not the best at expressing my love for others, but it’s definitely something that I’m actively working on.
We can’t wait until the occurrence of unfortunate events to check up on our loved ones. Do it now so that there will be no regrets.
9. Cold Shower
Cold showers are super brutal. And I applaud those people that can wake up early in the morning, and voluntarily shower themselves with icy cold water. Ugh, I can’t imagine. But apparently, cold showers has a ton of benefits! It wakes you up (duh!), increases blood circulation, reduces muscle soreness after workouts, calms itchy skin, boosts the immune system, and even promotes weight loss. Are these benefits enticing enough for you to jump in a cold shower? You decide (I still can’t get myself to do it honestly, haha)
10. Motivate Yourself With Affirmations
By repeating positive affirmations and truly believing each word with all your heart, you can reprogram your subconscious mind, and change the way you see yourself. Instead of telling ourselves that we’re not good enough, we should change it to “I am enough, and I’m becoming better each day” When repeating these affirmations, visualize yourself embodying the traits that you admire, and feel as if you are already the person you aspire to be. With time, you WILL become the best version of yourself.
Here are some of my favorite inspirational self-confidence quotes that you can utilize to create your own affirmations.
11. Wake Up At 5 AM
Are you a night owl or a morning bird? Or are you all over the place like me? Haha! Waking up at 5 am has become a trend that many productivity gurus are promoting nowadays. And I can definitely see why it’s getting all the hype. I’ve tried waking up at 5 am before, and WHEWWW let me tell you. I WAS SO PRODUCTIVE. I was able to get a whole day’s work done first thing in the morning. But now since it’s summer break, I’ve kind of slacked off and started waking up late again.
But overall, I think waking up at 5 am is super great for those who tend to have more energy in the morning. Plus, once you get all your work done early, you won’t have to stress about it during the day.
12. Initiate Conversations
For many of us who are introverts, initiating conversations can honestly be quite overwhelming and stressful. Have you ever been in a situation where you’re standing next to a stranger in an elevator, and the awkward silence just slowly kills you inside? Haha, in situations like this, saying a simple “Hi, how’s your day going?” can make the atmosphere so much more comfortable. Plus, you might be able to make a friend out of it.
Go ahead and initiate conversations with strangers! It’ll be an interesting 30 day challenge.
13. Listen To Audiobooks Instead Of Music
Listening to audiobooks is a great way to absorb knowledge while on the go. If you commute a lot, or just simply don’t have the time to sit down and read a book. Consider downloading an audiobook app like Scribd or Audible to access all your favorite books wherever you are. I mean, listening to music is a great way to boost your mood, or even learn a new language. But if you have a goal of reading a certain amount of books per year, you can save a lot of time by listening to audiobooks instead of music on your way to school/work.
14. Watch One TED Talk A Day
Almost any topic you can think of, TED has a talk on it. If you’re looking to boost your productivity or become a better communicator, simply type these keywords into the search bar on TED”s website, and several videos will pop up. Most TED talks are under one hour, so instead of watching 3 episodes of Friends or The Office on Netflix, watch a TED talk to learn new knowledge that can potentially be life-changing for you!
15. Learn A Fun Fact Each Day Challenge
Imagine learning one new fun fact each day for 30 days. By the end of the one month mark, you’ll have knowledge about thirty new things! That’s pretty amazing if you ask me.
Here are some interesting fun facts that you can learn today:
- The smallest bone in your body is in your ears
- Muhammad is thought to be the most popular name in the world
- Your fingernails grow four times faster than your toenails
- Canada has nine percent of the world’s forests
- All the ants in the world weigh as much as all the human beings combined
16. Sign Up For An Online Course
If you’ve been wanting to brush up on your Excel skills, this is the time to do it. During this 30 day challenge, you can sign up for online courses on Udemy for example, and learn about almost any topic or subject you’d like. Nowadays, resources are EVERYWHERE. As long as you have an internet connection, the infinite sea of knowledge is for you to explore.
17. Earn A DuoLingo Streak
DuoLingo is probably one of the most popular free language learning apps available right now. It makes language learning super fun and interactive. And not only does it include colorful pictures to help you visualize vocabulary, but it also utilizes the “streak” feature to act as an incentive for learners to stay consistent. I’ve personally used DuoLingo when I first started learning Spanish. And I would definitely say that DuoLingo is very suitable for beginner-level language learners.
18. Do A Fitness Challenge
Have you been trying to achieve a perky butt for the longest time but just can’t stick to a daily squat routine? If you’re reading this, then it’s a sign for you to get started today! Here is a list of some pretty awesome fitness challenges that you can easily follow.
- The 30 Day Squat Challenge
- The 30 Day Challenge – Burpee Edition
- 30 Day Flat Abs Challenge
- Killer Full Body Workout Challenge
19. Try Yoga Every Morning
Did you know the word “Yoga” is derived from the Sanskrit root “Yuj”, which means “to join or to unite“? According to ancient Yogic scriptures, the purpose of practicing Yoga is to unite the human consciousness with that of the universal consciousness. And to seek the perfect harmony between the mind and body. This sounds a bit abstract and might be too “spiritual” for some. But even if some of us can’t fully understand this concept right now, we can’t deny that Yoga has tremendous benefits for our physical and mental wellbeing.
Like mediation, Yoga increases self-awareness, reduces anxiety, and enhances the immune system. And if you’re not into intense full-body workouts in the gym, then Yoga would probably be the perfect fit for you.
20. Walk 8,000 Steps Per Day
According to the Center for Disease Control and Prevention, compared to people who walk 4,000 steps a day (2 miles), those who walk 8,000 steps a day (4 miles) are half as likely to die in the next 10 years for reasons such as cardiovascular disease or cancer. So get to stepping guys. Instead of being a full-time couch potato, for the next 30 days, challenge yourself to walk at least 8,000 steps a day. If you have an iPhone, you can check out your daily steps and walking distance under the Health app. But if you don’t, getting a FitBit might be a good investment if you’re ready to take your health seriously.
21. Go To The Gym Consistently
I bet so many of us are guilty of this: Signed up for a gym membership but only went twice in one year.
Ugh, why is going to the gym consistently so difficult? I truly don’t know. But this is why we’re challenging ourselves to this 30-day challenge of actually making use of our gym membership. And after seeing physical results from going to the gym consistently, maybe you’ll have more motivation to keep up with the gym life.
22. Only Take The Stairs
We all have that one friend who takes the stairs everywhere she/he goes. Like, chill honey. Take the elevator, treat yourself! But in all seriousness though, we should actually try to be like that friend. At least for a month. Did you know that taking the stairs burns more calories than jogging? And reduces cardio risk by 30%? I’m hoping that these two simple facts are able to convince you to ditch the elevator for a while.
But if you live on the 20th floor, I mean…just take the elevator. Don’t force yourself lol.
23. Bike To Work Instead Of Driving
Biking not only is beneficial for your personal health, but it also contributes to the overall well-being of society. Compared to cars, bike tires cause less wear and tear on public roads. Also, riding bikes cause way less pollution, traffic, and noise throughout the neighborhoods. And what’s even better, you don’t have to stress about finding a parking spot!
24. No Online Shopping
With almost all online retailers providing 2-day express shipping nowadays, it’s becoming more and more tempting to spend money on items that we don’t actually need. Impulse shopping is a real thing. And if we don’t learn to control our capricious spending habits, we might end up with two empty pockets and a house full of junk.
So if you’re ready to commit to one month of no online shopping, or no shopping in general, make sure to check out The Happy Simple Mom’s No Shopping Challenge for some inspiration.
25. Save $10 A Day
Instead of spending $10 dollars every morning on a cup of coffee and a bland tasting sandwich, SAVE IT! If you save ten dollars a day, you’ll have $300 dollars by the end of the month. And if you continue this challenge for a year, you’ll have $3600 saved in your pocket. Woohoo! With this money, you can invest in stocks you like and let the compound effect work for you.
Small habits like saving your money consistently can have a huge effect on your financial health. And the best thing is, it doesn’t require a lot of effort. Just one small decision at a time.
26. Cook At Home Instead Of Eating Out
Home-cooked meals are the best. Not only is it much healthier, but it also saves you a lot of money. The same bowl of Teriyaki Chicken you spend $12 dollars on at a Japanese restaurant, you can make your own version for less than 1/4 of the price. For a month, try to only spend money on groceries, and maybe even try meal-planning if you don’t have time to cook every day. Here are some healthy and flexible 7-day meal planning recipes that you can try today.
27. Wash Dishes Right Away
After eating a satisfying meal, the only thing we want to do is lie down and watch Netflix and slowly let the food coma knock us out. Washing dishes is probably the last thing on our minds. But have you realized that the longer we leave our dishes in the sink, the less we feel like washing them? And the next thing we know, we have a mountainous pile of dishes stacked up in the sink.
Let’s not wait until we are overwhelmed with unwashed dirty dishes to finally roll up our sleeves and wash them. Let’s do it right after we finish our meal. Once all the dishes are washed and the sink is clear, we can chill all we want.
28. Do A House Cleaning Challenge
Ah… House cleaning! I’m pretty sure that the majority of us don’t particularly enjoy scrubbing the toilet and sweeping the floor. But it’s something that must be done, just like brushing our teeth in the morning. So why not use this 30-day challenge as an opportunity to do a thorough house cleaning. By splitting tasks into small sections throughout the entire month, it’ll be much less intimidating to get started.
Are you ready for this challenge? If yes, follow this 30 House Cleaning Challenge by See Mama Go!
29. Make Your Bed Every Morning
Growing up, making my bed in the morning was of the things I hated the most. I didn’t understand what the point was, since I was going to lay back down at night and make the bed all messy again. But as I grew older, I started to realize how a neat and organized living space can make a difference in the way I feel. In a viral commencement speech by Admiral William McRaven, he stated that the simple act of making your bed and rearranging your pillows in the morning can give you a “sense of accomplishment” And by accomplishing this little task in morning, you set the tone for the rest of your day.
30. Take On A Decluttering Challenge
Why do we love accumulating clutter? Is it because we’re afraid of change? Are we clinging on to the past? Or do we equate more stuff with more wealth? Hmm… maybe all of the above. Whatever the reason is, we must recognize that accumulating clutter is a vicious cycle. And not only is it messy and chaotic, but it also negatively affects our peace of mind. Do you feel that you’ve been hoarding a bunch of stuff that doesn’t make you happy? Maybe it’s time to donate or throw away these items.
If you’re interested in decluttering your living space, make sure to check out the Decluttering Challenge by Your Modern Family!
You Got This!
I hope these thirty 30 day challenges ideas have inspired you to become a better version of yourself! And for more self-care and self-improvement tips, make sure to check out: