Maybe it’s time for a change. A 30 day challenge may be just what you need!
What Is a 30 Day Challenge and Why Do One?
A 30-day challenge is a great way to push yourself and achieve new goals. It can be anything from learning a new skill to eating healthier.
The key is to find something challenging but still achievable, so you can focus on it and actually see results.
Why should you do one?
Because a month-long challenge is a fantastic way to change your life for the better and get out of a rut!
If you’re having a hard time choosing what to do, think about what you want to accomplish in 30 days, and then go from there.
On the other hand, if you’re like me and thrive off clear examples, keep reading because I have 30 ideas for you below.
Challenge Ideas for Self-Improvement and Happiness
1. Learn a New Skill
It’s essential to learn new things in order to grow and improve as a person. A great way to push your boundaries is to take on a 30-day learning challenge.
It can involve anything from learning how to play an instrument to mastering a new language to becoming an expert in Excel.
I recently found out that Masterclass offers 30-day sessions where you can learn specific skills from famous experts & complete real projects in the span of 30-days.
This would be perfect for you if gaining more skills is your goal.
The great thing about learning challenges is that you can always find something that fits your specific interests and needs.
2. Read One Book Per Week
Committing to reading one book per week can be a fantastic way to challenge yourself.
It doesn’t have to be a daunting task. You can choose short, easy books to read or even audiobooks if you find that more convenient. By the end of the 30 days, you’ll have accumulated both knowledge and new perspectives!
Kick it up a notch with these book journaling ideas.
3. Take Online Courses to Improve Your Skills
Another great way to learn and grow is by taking online courses. These can be courses on specific topics that interest you, or they can be courses that improve your overall skillset.
The best part is that most online courses can be done anywhere, anytime, and are very affordable.
4. Make a List of Things You Want to Achieve in the Next 30 Days
I love making lists, but I like checking them off even more. This easy 30 day challenge idea is a real confidence booster because anyone can do it, and you’re essentially building a strategic plan.
The items on your list can be anything—from small goals (like completing a task you’ve been procrastinating on) to larger goals such as starting a new business.
By writing these goals down and seeing them in front of you, you’ll be more likely to stay focused and motivated to achieve them.
Use a vision board to keep your plan front and center.
5. Take Care of Yourself Physically and Emotionally
This has to be one of the best 30 day challenges for beginners in my humble opinion. If you feel like you’re always running on empty, this is a good place to start.
If you want to be your best self, you need be intentional about taking care of you.
This might mean making time for activities that make you happy and keeping up with your mental health.
It may also involve going to the gym, eating healthy, and getting enough sleep.
Speaking of taking care of your health, let’s look at a few wellness-related challenge ideas.
Health and Fitness Ideas
6. Eat Healthier Foods
You know that eating well is essential, but it can be hard to get in the mood for a salad when you’re used to burgers and fries.
Hmm…sounds like a challenge, doesn’t it?
Try dedicating one month to doing something different from what you would typically do.
For example, if your usual breakfast is toast with jam, try oatmeal topped with fruit and nuts this month.
You might be surprised at the new things you discover & adopt over the next 30 days!
7. Cut Out Processed Foods
Processed foods like frozen dinners, pre-packaged snacks, and canned goods are often high in sodium, unhealthy fats, and added sugars.
By cutting them out of your diet for a month, you’ll be able to eat more whole foods and reduce your risk of feeling tired and sluggish all the time.
If cutting out all processed foods feels like mission impossible, just try a 30 day no sugar challenge!
This would be a great 30 day challenge for couples to do together because dietary changes tend to be more successful with a little accountability.
8. Increase Fruit and Vegetable Intake
Fruits and vegetables have essential vitamins, minerals, and antioxidants that help protect your body against disease.
Aim to increase your intake by adding one extra serving per day. If you’re struggling to hit your goal, try blending a fruit or vegetable into your morning smoothie or packing a salad for lunch.
Have you heard of the 30 day glow up challenge? It’s all about improving yourself from the inside out.
Positive changes on the outside start with what you put into your body. So if you have a general goal of looking better (whatever that means to you), this would be a good challenge to start with.
9. Drink More Water
Water is essential for everything from digestion to metabolism. But many of us don’t drink enough water each day.
Challenge yourself to drink eight glasses per day. You can keep track of your progress by using a marked water bottle or a printable habit tracker to help you keep up.
10. Quit Smoking or Drinking for 30 Days
I know this is a big one…
But if you’re looking for a challenge that will have a truly significant impact on your health, try to quit smoking or drinking adult beverages for 30 days.
11. Cut Down on Caffeine
For better or worse, caffeine is a stimulant. It’s why we love it but also why we should moderate it.
If you struggle with the moderation part, try reducing your intake by just one cup per day. You can do this by drinking half-caf or decaf coffee or tea or just avoiding any caffeinated drinks.
By the end of 30 days, you will have eliminated caffeine altogether. At that point, you can evaluate how you feel, note any positive changes that took place, and decide if it’s worth working them back in (in moderation, of course).
12. Exercise Every Day
Exercise is another excellent way to improve your physical, mental, and emotional health. It can help you feel better about yourself, boost your mood, and increase your energy levels.
Committing to exercising every day for 30 days can be a great way to establish a healthy routine and see fantastic results relatively quickly.
If you want to push for a 30 day weight loss challenge, exercise is the key. Pair it with some of the diet challenges previously discussed, and you’re practically guaranteed to shed a few pounds!
13. Train for a Marathon
If you’re looking for a new fitness challenge, consider training for a marathon. A 30 day running program can get you ready to run 10K or, if you’re really ambitious, 26.2 miles in just four weeks.
Start by gradually adding mileage to your regular running routine (or start one if you don’t have one already).
Make sure to cross-train with strength workouts and other cardio exercises. By the end of the month, you’ll be ready to tackle a marathon.
14. Do Yoga
If you’re looking to improve your flexibility, consider doing a yoga challenge.
If you do yoga consistently for 30 days, you’ll enjoy not only improved flexibility but better balance and breathing as well.
Choose a sequence of poses you’d like to learn, or follow a pre-made program. It doesn’t matter which route you take. What’s important is to practice at least three times a week to see results.
15. Take Daily Walks
There’s certainly some wisdom in the phrase, “stop and smell the roses.” When it comes to appreciating life, there’s no simpler way to do it than by taking daily walks.
Fresh air, sunshine, and exercise all help to clear the mind and allow you to focus on the good in life.
By taking a walk each day, you commit yourself to being more present and appreciative of your surroundings.
16. Strength Training Challenge
If you’re looking to build muscle, consider doing a strength training challenge. A 30-day program can help you tone your body and improve overall fitness.
Choose a weightlifting routine that targets all the major muscle groups. Aim to lift weights three times a week for best results.
Productivity and Goal-Slaying Ideas
17. Challenge Yourself to Be More Positive
Positivity is key to living a happy and fulfilling life. However, it can be challenging to stay positive in the face of adversity.
If you struggle in this area, try a 30-day positivity challenge. It could be as simple as writing down three good things that happened each day, being more mindful of your thoughts, and actively replacing negative thoughts with positive ones.
Try these positive affirmations if you need help getting started.
I also HIGHLY recommend that you join my e-mail group where I share weekly tips & resources for staying positive & motivated ->
18. Make a List of Things You’re Grateful for Every Day
Another great way to appreciate life is to make a list of things you are grateful for every day.
Take time to reflect on all the good in your life either first thing in the morning (a great way to start your day) or at night when you go to bed (a peaceful way to fall asleep).
Either way, if you do so for 30 days straight, you will automatically cultivate a habit of being positive and grateful.
It’s one of the best 30 day challenges to train yourself to see the good in all situations.
19. Say Yes
If you’re looking for an especially creative 30 day challenge, try saying “yes.”
The best way to appreciate life is by living in the moment. When you focus on the present, you can take in the beauty around you and experience life to the fullest.
To do this, you need to say “yes” to more opportunities and moments—even if they’re outside your comfort zone.
20. Give Up Social Media for 30 Days
Social media can be a great way to connect with friends and family, but it can also be a huge time waster.
If you’re looking for a way to change up your routine, consider giving up social media for 30 days.
The challenge will help you focus on other things and all that extra time on your hands may even boost your productivity.
21. Spend More Time with Your Family and Friends
Do you have relationships that feel disconnected? If you want to better connect with your loved ones, consider doing a relationship challenge where you’re intentional about reconnecting.
For 30 days, do one thing each day to foster your bond with someone. It could be a friend, spouse, family member, whoever.
Time is tight for all of us, so it doesn’t necessarily have to be visiting with them in person every single day.
Try a handwritten letter, a lunch date, a face-time chat, a gift “just because.” Anything that helps you grow closer to one another is fair game.
22. Wake Up Earlier Each Day
If you want to start your day off on the right foot, consider waking up earlier. This can be a tough challenge, especially if you’re not a morning person, but it is one that can lead to serious transformation.
Just imagine. How different would your life look if you picked up two extra hours a day for a whole month?
Wealth and Finance Challenges
23. Check Your Direct Debits
We all have automatic payments we make every month, like rent or a mortgage. The idea is to check these payments to see if they’re still the best option for you.
If not, it’s time to look at other options that may be more frugal or beneficial in terms of interest rates or fees.
Also, I don’t know about you, but I’ve had subscription orders pop up that I had totally forgotten about.
If you don’t already have a tracking system in place, dedicate a month to streamlining this process (and avoiding unexpected charges).
24. Compare Your Bills
Likewise, it’s essential to be proactive with your bills. We don’t think about things like car insurance as something to “shop around for,” but it’s amazing how much we can save by doing due diligence and price comparisons.
Take 30 days to look at what you’re spending money on and check whether there are cheaper alternatives available.
25. Automate Your Retirement Allowance
One of the best ways to ensure that you’re saving for retirement is to automate your contributions.
That means setting up a regular payment to your retirement savings account from your bank account.
I’m no expert, so do your research, but you can usually do this through your employer or an independent provider.
If you don’t have a retirement plan, use this 30 day challenge to get one in place.
26. Increase Your Savings
There are some fun charts out there about saving X amount of money per day for 30 days. Those are useful, but honestly, you don’t need anything fancy.
Determine a comfortable amount for you, and then challenge yourself to put that amount into savings for 30 days straight.
You’ll be amazed at how quickly it all adds up!
27. No Spend Challenge
Have you heard of it? It’s when you commit to not spending any money for 30 days total.
If that’s not feasible for you (and really, who can do that?!), try a no-spend grocery month or no shopping for 30 days- that sort of thing.
28. Use Your Credit Card Less
One way to get your finances in order is to minimize how often you use your credit card.
This type of challenge usually involves paying for things with cash only. It may take a little effort initially, but it will be worth it in the long run.
29. Organize Your Finances
One of the best ways to improve your finances is to organize them.
If you don’t already, challenge yourself to create a budget, track your expenses, and create a plan for your finances.
Give yourself just 30 days to reach a money-related goal and map out what needs to happen to reach that goal. Organize the areas mentioned above as you work through your action steps.
After a month, you will have created a streamlined template for yourself to follow for future use.
30. Give Randomly
You’ve heard that it’s better to give than to receive, and while it may seem counterintuitive, giving can actually lead to remarkable “receiving.”
You can challenge yourself to give one item away every day for 30 days, or you can make it a weekly thing and choose four (or so) people or organizations to give to each week within a one month period.
Make the Most of Every 30-Day Challenge
A 30-day challenge is a great way to develop new habits, strengthen old ones that have fallen by the wayside, and get in shape (if needed).
To set yourself up for success, you want to get laser-focused on the right behaviors in your first few days.
Here are 5 practical ways to do that:
- Set a Clear Goal: When planning your 30-day challenge, make sure you have a specific goal in mind. Whether it’s getting in shape or learning a new skill, clear goals help keep you on track.
- Start Small: When you’re starting a new habit, it’s essential to start small. Trying to do too much at once only leads to frustration, overwhelm and possibly failure. Get some easy wins under your belt before moving on to harder challenges.
- Make a Plan: What’s that saying—fail to plan, plan to fail? A good plan gives you a roadmap to follow and paves your way to success. A good way to create a plan is to start with the end result in mind and then reverse-engineer it. So take the goal you chose in step 1, and now break it down into action steps.
- Get Support: Having support from friends and family can be crucial to success during any 30-day challenge. Ask them to help keep you accountable, and turn to them for encouragement when needed.
- Reward Yourself: Celebrate your accomplishments along the way! Patting yourself on the back for a job well done will help keep you motivated during your 30-day challenge.
Ready to feel better in 30 days or less?
Whether you want to improve physically, mentally, or spiritually, I hope these 30 day challenge ideas show you that the sky is the limit to what you can accomplish in just 30 days.