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30 Day Challenge Ideas to Improve Your Life This Year!

30 day challenge ideas to boost your self-improvement goals and improve your life. Implement these challenges for 30 days and increase your wellbeing and happiness!

30 Day Challenge Ideas Can Be the Start of a Healthy New You!

30 day challenge ideas | Image shows a desk flatlay, comprising a black notebook, a pencil, earbuds and a slice of dried orange.
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When life feels stale it can be difficult to know how to shake things up for a better life. But there’s a clear reason for that – and a simple trick to overcome the reason you’re resisting making a change that would improve your life…

Being stuck in a rut is not about a single thing not feeling quite right – it’s often about lots of different things. And that means that the thought of change is daunting, because where do you even start?!

The simple trick? Just get started in one area.

Then, once you’ve accomplished that first goal, you can look at the next area. (But don’t even think about that to begin with, or you’ll once again be flooded with crippling overwhelm.)

But how do you choose the first thing to tackle, when there are so many you could identify?

Enter the 30 day challenge.

If you need a little handhold to kickstart that first foot forwards, one of the best ways you can begin is with a 30 day challenge (keep reading for some inspiration for 30-day challenges you can try).

What is a 30 Day Challenge?

Kind of like mini new year’s resolutions (except you can start at any time), a 30 day challenge is the idea of committing to a new routine for 30 days.

It can be with the intention of making positive habits or breaking a bad one. 

What passes for good luck is really an infinite number of little good decisions.

Richard Steinheimer

Interested in learning about how long it takes to form a new habit? My habit tracker bullet journal ideas post shares the psychology of how habits work.

Why Do a Monthly Challenge?

With a 30 day challenge, you choose the good habit you’ll be working with (or against!), and track your progress for one month, which is the perfect amount of time. Because the goal is only for 30 days, the time element is sufficient to help you get into a new routine, but crucially without it feeling too overwhelming.

In other words, 30 day challenges are a positive and fun way to motivate yourself to begin changing your life for success!

Success is nothing more than a few disciplines, practiced every day. Failure is a nothing more than a few errors, repeated every day.

Jim Rohn

It’s a bitter pill to swallow, but the reality is that our lives are, for the most part, a direct result of our good and bad habits.

The good news is that means that we’re in control, and it’s within our power to make good choices and valuable small changes at any time we choose to.

So let’s choose to make a positive change today, and create our own good luck!

Good luck is the child of hard work, excellent choices, better decisions, and positive actions.

Dr TP Chia

Still need more motivation? Check out this Ted Talk on the subject by Matt Cutts.

At the end of the post you can also download a printable of all of 30-day challenge ideas and a tracker to help you stay on top of your progress!

30 day challenge | Image shows a selection of challenge printables.

Tips For How to Do a 3o Day Self Improvement Challenge Successfully

Set yourself up for success from the outset!

Before launching into all the brilliant different challenges you might be interested in trying, here are a few tips to keep in mind…

Choose something from this list that gets you excited!

1. Be realistic

By which I mean, don’t go too crazy with an unsustainable challenge that will be totally beyond you in terms of time, cost, energy, or ability.

For example, if you work long days, or you’re studying hard right now, or you’re a busy parent, you will likely not be in a position to cook a new recipe from scratch every single night.

Perhaps you could instead aim to cut out heavily processed fast food or ditch alcohol or fizzy drinks.

2. Be enthusiastic!

Choose something from this list that gets you excited!

The idea is to find something you feel passionate about, so that you’re willing to commit and likely to see it through.

3. Be gentle with yourself

Sometimes real life gets in the way of our best intentions. It sucks, but don’t allow one off day to destroy your hard work and progress.

If this happens, practice some self-compassion, dust yourself down, and pick up where you left off the following day. The important thing is to keep going.

In other words, set yourself up for success from the outset!

Fall at the first hurdle and you’ll be reinforcing a negative message to yourself which can be harmful to your mental health. On the other hand, once you’ve accomplished your first 30 day challenge, you’ll feel motivated to do another, and another.

What Are Some Good 30 Day Challenges?

I’m going to share a big list of fantastic ideas for challenges below, but essentially, the best 30 day challenges meet the following criteria:

  • Focused on forming or breaking a habit
  • Not too-time consuming
  • Based around something you feel strongly about
  • Focused on achieving a goal
  • Something sustainable

Beyond these elements, 30-day challenges can be anything that inspires you!

75 Inspiring 30 Day Challenge Ideas

The following 30 day challenge ideas are broken up in to categories organised around health, wellbeing, and productivity.

Have fun and good luck!

Wellbeing & Happiness 30 Day Challenge Ideas

Increase your life satisfaction with these 30 day challenges designed to bring you mindfulness and pleasure.

1. Journal

I’m passionate about journaling, because it can be whatever you need or want it to be (which is also why bullet journaling is my absolute fave). It’s a powerful tool with benefits that include promoting good mental health and wellbeing.

  • Need to get organised? Journal.
  • Want to let off some steam? Journal.
  • Interested in mindfulness? Journal.
  • Feeling creative? Journal!
Woman journaling with a vase of baby breath flowers in the foreground.

2. Write a gratitude list every day

Your levels of positivity and baseline happiness will increase.

This one is kind of linked to the last. Because when you stop focusing on the things you could complain about, you’ll naturally begin to notice a shift in emphasis towards the good things you appreciate instead.

Keeping a gratitude journal that you write in every day will help nudge this transformation along, so you can experience the magic of reframing. 

Your circumstances won’t change, yet your levels of positivity and baseline happiness will increase.

3. Pay a compliment every day

How often do you think ‘I love that dress / bag / haircut’ – but not actually say it out loud? I know I used to do it a lot, until I challenged myself to be confident enough to tell people!

No matter how shy or introverted you are, this is something I recommend you try! Nobody will ever be anything other than delighted when you pay them a genuine compliment.

4. Practice yoga for 15 minutes

Spending a little bit of time going through a yoga flow forces you to concentrate on the moment because it can be very taxing to make your body do what’s being asked of it. 

yoga requires strength and balance, and you need to be totally engaged with your practice if you don’t want to topple over! This makes it a fantastic form of mindfulness, and is a personal favourite.

5. Spend time in nature

Nothing helps to recalibrate a frazzled mind or tense body like daily walks, soaking up some nature and fresh air. 

In fact, this challenge shouldn’t even be called a challenge, because it’s closer to giving yourself permission to indulge in something pleasurable!

6. No screen time after a designated time

Switching off your mobile or TV after, say, 9pm is a great way to gently encourage your mind to unwind and prepare for sleep.

A note about the Kindle Paperwhite: a USP for this clever product is its ‘backlight’ – except it doesn’t have a true backlight at all.

Instead of being backlit like mobile phones, the bulbs in a Kindle Paperwhite are actually positioned around the sides of the device, meaning that their emitted light does not shine directly into your eyes, creating a much softer light whilst still properly illuminating the screen.

For this reason, I choose to exclude my Kindle from a screen ban!

7. Practice positive affirmations

Backed by science, affirmations can be hugely beneficial. Practiced in the right way (yes, there’s a wrong way too!), they can help you to notice and quit negative self-talk, and also increase confidence and self-esteem.

8. Read for 20 minutes before bed

This isn’t even a challenge for me, it’s just part of my nightly routine and a part of my day I really look forward to. If you don’t already make time for it, I highly recommend!

If you’re concerned about the cost involved, borrow for free from your local library!

9. Random acts of kindness

You may be wondering if this one is on the right list, but actually studies have shown that being kind can improve our own life satisfaction! That’s a win-win in my book.

10. Declutter

This may not seem like a happiness task, but it most definitely is for me!

Tidy home, tidy mind.

Personal Growth 30 Day Challenge

Personal development is not all about joy. In fact sometimes it can be very uncomfortable! Try these monthly self-improvement challenges to grow and flourish.

11. Find and shadow a mentor

This particularly tricky because it involves identifying somebody, putting yourself out there by reaching out to them, and hoping they’ll be in a position to help you out! 

Even if you’re unable to have contact with them every day for a month, you may be able to agree to a weekly Skype or email catch up. Remember, they’ll be super flattered that you deem them worthy of mentoring you, so be brave and ask!

12. Go to bed an hour early 

Adequate sleep is essential for good health. Not getting enough can affect every area of our wellbeing, from physical health, stress, and energy levels, to memory, productivity, and happiness.

If you’re not getting enough sleep, try this for a few weeks and notice how much better you feel after 30 days!

13. Explore your spirituality

What does spirituality mean to you? If you can’t reel off an answer easily then that’s even more reason to take part in this challenge!

Spirituality is an important component of overall wellbeing, so becoming familiar with different philosophies is a great way to discover more about your own spirituality.

Pro tip: Religion and spirituality are not the same thing!

14. Create a vision board

  • How would you like your life to look in five or ten years time? 
  • What would be your dream job?
  • Where would you love to live?

Create a vision board of the things you aspire to and then make goals to bring them within reach.

15. No complaining

Start a revolution!

I won’t pretend this is a piece of cake, because frankly having a bit of a moan is ingrained in us Brits. But what I will promise is that consciously avoiding complaining will make you feel better.

Not only that – it will make others around you feel better too. And over time, over time, people will be drawn towards the positive new you. You’ll start a revolution!

Seriously, aren’t the best people to spend time with those who lift you up instead of draining you? Right. So stop complaining, and watch your life improve.

16. Mentor somebody else

What are you an expert at? There must be something that you’re skilled at, that you could teach others. Perhaps you even know a specific person you’d be able to help.

Offer to mentor somebody; it will benefit you both.

17. Practice inner child work

Do you have any hang ups from your childhood? Studies show that nearly half of us (around 40%) are insecurely attached. 

If this is something that may affect you, inner child work might be very healing.

18. Practice shadow work

This one is no picnic, but if you’re willing to get out of your comfort zone then shadow work is highly valuable and can help you to overcome self-sabotaging behaviours so you can enjoy a more peaceful and successful life.

19. See a therapist

I truly believe that even the most ‘together’ people have stuff going on and could benefit from the opportunity of having professional guidance to deal with past traumas.

20. Take an appraisal of your relationships

It’s very easy to lose sight of the fact that we’re allowed to leave any relationship that doesn’t serve us.

Take a critical assessment of the relationships in your life and how you could improve your social health, perhaps by implementing stronger, healthier boundaries. 

If you identify any that are draining and no longer bring you any joy, give yourself permission to allow them to fizzle out.

Challenges For 30 Days of Increased Productivity & Less Spending

These 30 day challenge ideas will leave you feeling more organised and with a little more in your pocket!

21. Start your day 20 minutes earlier

Whatever you’re making that extra time for, make it count.

I recently asked my daughters what would make their mornings better, before we leave the house for school. My eldest told me she’d like it if I got up earlier so that I was dressed before they were, so that I didn’t have to leave them after breakfast to get myself ready for the school run.

So that’s what I’ve started doing. And I can’t overstate how lovely the change in pace and extra time it’s given us together are.

Image shows the back view of a woman opening the curtains in the morning.

Whatever you’re making that extra time for, make it count and you will not regret this one. 

22. Limit screen time

As a working blogger, for the longest time I felt compelled to spend hours of my day on social media. It became incredibly draining, both in terms of my time and energy – it made me miserable.

You don’t owe anyone pieces of yourself.

Finally, I quit.

I still have my accounts, but I do not currently give very much of my time or attention to them (though I may yet return with a little more balance).

And I can hand on heart say it’s one of the best decisions I’ve made for my productivity (and my overall wellbeing).

There are some industries like blogging, that mean social media is considered non-negotiable. And I do feel that stepping away in my situation is less than ideal. However, it’s not harmed me yet and the take home message here is:

You don’t owe anyone pieces of yourself. If you need a break, take it. And don’t feel guilty!

23. Cook double portions every day and freeze half

I’m terrible at doing this, and yet on those occasions it works out, I’m always so glad to not have to cook!

If you’re planning to give this one a try anytime soon, I may join you.

24. Tidy before bed

Because there’s nothing nicer than waking up to a clean and tidy house!

Bonus points if you’ve made lunches and got the kids homework and school bags ready for the following day too.

25. Start an accountability group

Reach out to others in your industry or niche and start a group where you’re able to bounce ideas off each other and help to keep each other accountable.

26. No shop-bought coffee / lunch

It’s so easy to get into the habit of picking up a pre-packed sandwich or coffee each day, especially if it’s your favourite drink or you’re running late. But those little luxuries add up – significantly!

Depending on where you’re shopping and what you’re buying, you could save around £250 a month by not buying coffee or lunch for a month. That’s £3,000 annually. 3k! And that much money could legitimately pay for a holiday.

27. Create a grocery budget and stick to it

For anyone fortunate enough not to need a grocery budget, it’s very, very easy to slip into dreadful habits that can cost you a fortune.

Making a rigid budget and sticking to it, is a simple way to save a little (or a lot) each month.

Bonus: it makes shopping easier too, because you don’t have to overthink what you need!

28. No-spend month

How often do you buy something on a whim? If this is you, then a no-spend month (except for basic groceries and bills) is well worth trying. You’ll be surprised by how much you could save!

29. Only shop second-hand

If no spending at all seems too unrealistic, how about trying to stick to second-hand purchases only instead?

30. Pocket change saving challenge

There are many different saving challenges you could try, but this one is fairly self-explanatory and I find it quite easy since I tend not to carry cash around much these days.

Anytime you need to use cash and you’re given change, instead of putting it back in your purse, you stick it in a jar at home. All of that loose change gets saved up and by the end of the month you have a nice little kitty!

30 Day Challenge Ideas For Improved Relationships

Invest in your loved ones with these challenges for 30 days of deeper relationships.

31. Hug partner / children every day

This may sound silly, and hopefully it’s something you do already anyway. But it’s easy to slip into bad habits, and yet this is truly powerful!

Harlow’s infamous rhesus monkey experiment demonstrated how vital affection is to the healthy development of attachment in children, and we now know that those deprived of nurture in childhood can be left with lifelong complications.

Studies also show regular tactile contact with loved ones can reduce stress and support better cardiovascular health.

We need four hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth. 

Virginia Satir, family therapist

You don’t even need much time for this one, so the effort to reward ratio is huge!

32. Call a family member / friend

Taking a few minutes each day to touch base with a loved one is a valuable use of your time, helping to reaffirm connections and improving your mood and theirs. 

33. Read together every day

This one is specifically for parents with young children. It’s such a special bonding time, and also really valuable for children’s cognitive development.

Image shows a mother sitting cross-legged on the floor reading to her daughter, who has her arms around her mum's neck. The room is bright, with a cream sofa behind them and a vase of flowers to one side.

34. Pay your children / partner an authentic compliment

Telling your children why you think they’re amazing is a great self-esteem boost for them.

Likewise, letting your partner know that you still think they look or smell good, etc, can go a really long way to keeping the warmth alive in your relationship.

35. Make time to play

And not just with children! Even if you don’t have kids or grandkids, we should all make time to be playful – it can have many benefits for adult relationships.

36. Eat at least one daily meal together

It’s well-established that eating meals together is a great way to check in with loved ones and promotes good relationships with healthy food and with each other.

While it may be unrealistic to manage every meal as a family due to other commitments such as work and school, making time for breakfast or dinner as a unit is a powerful way to reinforce your family bonds.

37. Go to bed together

Similarly to above, making sure to retire to bed at the same time as your partner is important to the integrity of your relationship, when possible. 

38. Tell your partner / children why you appreciate them

Tell your loved ones something you cherish about them every day! 

This should be almost reflexive, but of course we’re often so busy we don’t think to do it. Yet it could have a hugely positive impact on your relationships.

39. Start a ‘happy jar’

A couple of years ago our family started an annual project, starting on new year’s day. We keep a glass jar and a stack of rainbow coloured paper beside it. 

Each time we have a great day out, or even an awesome moment which might be really cool, touching, or hilarious – we jot it down and pop it in the jar.

Journal jar GIF

Over the course of the year we end up with a rainbow coloured jar filled with beautiful memories, and on new year’s eve, we empty the jar and read them all out. There are many which would have been forgotten over time if we’d not written them down!

40. Slip a note into pockets or lunchboxes

This is a lovely and simple act to let your loved ones know you’re thinking of them each day, even when you’re not with them.

Health & Fitness Challenges For 30 Days

Feel more energised with a 30 day fitness challenge focused on your overall health and fitness levels (because not everything is about weight loss!).

41. Drink 10 glasses of water

While it’s technically possible to drink too much water, it’s highly unlikely! And getting plenty is super valuable.

Drinking enough helps: 

  • Regulate body temperature
  • Helps prevent overeating
  • Keeps our organs functioning properly
  • Improves sleep quality, cognition, and mood
  • Helps keep the immune system in peak condition

Staying properly hydrated is so important to our health, yet so easy to let slide. 

42. Walk or cycle to work every day instead of driving

If the distance is not prohibitive, then this is a fantastic new challenge for your health, your carbon footprint, and your pocket too!

43. Sleep for 8 hours

Of course you can’t simply decide to sleep for a certain length of time. But you can give yourself the best possible chance by improving your daily routine to allow adequate time in bed – minus the electronic distractions!

44. Stop eating after designated time

If you’ve ever tried to cut back on mindlessly snacking in the evenings, then you’ll know this can work a treat.

Pro tip: Try brushing your teeth straight after your last meal!

45. No added sugar

The high amount of sugar in processed foods is shocking. Your body will thank you for checking labels and only consuming naturally occurring sugars for an entire month.

46. Walk 10,000 steps

Walking 10k steps is the equivalent of roughly 5 miles. It shouldn’t be too difficult to achieve, but it is for many of us simply because we have such busy lives! But it can have hugely beneficial impact of health for sedentary people.

47. Eat 5 portions of fruit / veg

Did you know that we should actually be shooting for ten portions of different fruit and veggies? That kind of makes five seem more achievable!

48. No alcohol

Depending on your lifestyle this could be super easy or super tricky. But having once been teetotal for a year, I can assure you that it’s more that possible to go out and still have fun, sans alcohol.

Your pocket and your liver will also thank you.

49. Workout challenge

While you’re switching up your diet to be more healthy, why not also consider a workout challenge? 

There are loads of options, such as the ab challenge, the squat challenge, or the flexibility challenge. You might even be able to do the splits by the end of it!

You may also like these fitness affirmations to help keep you on track!

50. Create a morning routine

This is a really great challenge for anyone who finds their mornings are super rushed and stressful (hi!).

Starting your morning off in a much more mindful, intentional, calm, and organised new way sets you up for a great day by helping you put your best foot forward instead of leaving the house already feeling frazzled. Plus it can help you to be more productive too.

30 day challenge ideas | Image shows a desk flatlay, comprising a black notebook, a pencil, earbuds and a slice of dried orange.

You could get up a little earlier to make time for 15 minutes of:

  • Stretching
  • Journaling
  • Meditating
  • Watching the birds in the garden with your first coffee
  • Morning snuggles with your children

If you’re looking for inspiration, why not grab yourself a copy of the super popular book Miracle Morning, by Hal Elrod?

Pro tip: If this challenge works well for you, keep it going beyond 30 days!

Blog / Business / Social Account Challenges for 30 Days

Invest in your profession or vocation with these business-related 30 day challenges.

51. Listen to a business-related podcast

I love a good podcast, there’s just something about them that is so inspiring. 

Why not treat yourself to a daily catch up with your favourite, or a new one every day, and see what you can learn or how you can be inspired?

52. Sign up for a course

If you’ve been thinking about committing to a specific aspect of your business, use this time to sign up and dedicate one month to completing a new course. You’ll be so glad you did by the end of it.

53. Spend one hour learning

Not sure where to focus your energies? How about brainstorming a range of areas you could be more informed about, and spend one hour each day educating yourself?

Image shows a keyboard and a cup of tea on a desk, beside some large cream roses.

54. Pitch every day

If it applies to any element of your business, you could pitch a new idea every single day.

It could be for a collaboration, a paid project, a guest post, a HARO query to obtain a valuable backlink. There are so many possibilities, and by the end of one month, you should hopefully see some worthwhile results!

55. Start a new business

Have you been contemplating starting a new side hustle? Take this time to get it off the ground! 

Spend a designated length of time each day dedicated to your new project, and start making inroads. By the end of the month you may not be up and running (though you might!), but you’ll definitely have made significant progress.

56. Update accounts spreadsheets

Hands up if you hate doing your accounts (hi again)! 

Instead of leaving everything to the last minute, you could take ten minutes each day to update your income and expenses spreadsheets, and make your life so much easier come the end of the tax year!

57. Organise an Instagram challenge

If you’re a better Instagrammer than I and have an engaged audience, why not organise a challenge you can do alongside your community?

Or, if you’re still growing, this is still a great way to get people involved if that’s a priority you want to work on.

58. Update a blog post every day

This is a vital part of business for a blogger, but often difficult to find time for.

Having a challenge dedicated to doing this for one post every day is an excellent way to refocus and begin to build a routine that includes this important task.

59. Share an old blog post every day

Another important aspect of blogging that can be easily forgotten!

If you have a lot of evergreen content then sharing old posts is crucial to driving that all-important traffic.

60. Spend one hour connecting

If social media presence is part of your business strategy (and it probably should be these days, whatever industry you’re in), then one hour day is time well spent connecting with your community.

Creative 30-Day Challenge Ideas 

Get inspired and nourish your soul with creative challenges for 30 days.

61. Take a photo

Love photography? Take a photo a day and watch your skills improve!

62. Spend 30 minutes drawing

If you’re more of an artist, why not block out some time for drawing, sketching, or painting instead?

63. Watch a TED Talk

If you’ve been hiding under a rock, TED Talks are ‘influential videos from expert speakers’, on a host of different topics, and they’re a great place to learn and get inspired about new ideas.

64. Spend 30 minutes journaling

I know I technically already mentioned journaling, however it’s here again because it’s so versatile!

You could spend time writing, doodling, lettering, the list goes on!

Monthly challenge | Image shows a desk flatlay, comprising a black notebook, a pencil and a slice of dried orange.

65. Start a knitting project

Or learn how if you don’t already know. It’s a great way to have some quiet chill time, whilst also being creative.

66. Do a jigsaw puzzle

This is a perfect one to do alone, but alternatively it’s also a lovely activity to do with a child or partner, and a great way to carve out time for a relaxed chat to reconnect too.

67. Work on a poem or creative writing

If you enjoy creative writing but don’t often find the time for it, this might be the challenge for you!

You may also like these mindfulness poems.

68. Dance for 15 minutes

Think you can’t dance? All the more reason to let loose and enjoy moving your body to your favourite music! It’s a fab way to release endorphins, so go for it. 

Bonus points if you get the whole family involved.

69. Post a reel to Instagram or TikTok

If you enjoy creating videos then challenge yourself to make a new one even day for a month and (hopefully!) watch your follower count soar!

70. Learn a new skill

Spend a little time every day and after one month you’ll be starting to get the hang of it, and perhaps have a new hobby to enjoy!

Suggestions include:

  • Learning a new language
  • Playing chess
  • Crocheting
  • Playing a musical instrument
  • Lettering / calligraphy

Self-Care 30-Day Challenges

Prioritise your wellbeing with a daily self love challenge – 30 days of you! Because self care is not selfish and rest days are important too.

You may also like our post sharing a self-care checklist.

71. Meditate for 15 minutes

Carving out time for some calm and quiet reflection is so restorative at the end of a chaotic day!

72. Take a bath

If time permits, a bath with a good book every evening for 30 days is a luxury that will leave you feeling revived and energised for the following day.

73. Moisturise your whole body

We all know we should do it, but how often do we? Spending time moisturising your body can help to:

  • Hydrate skin
  • Improve circulation
  • Relieve dry skin
  • Retain youthful appearance of skin
  • Reduce acne

74. Spend 15 minutes listening to your favourite music

For this challenge, I highly recommend digging out your teenage favourites and indulging in a little nostalgia – enjoy!

75. Give yourself a hand or foot massage

As well as preventing dry and cracked skin in the winter months, treating yourself to a massage is a sensuous experience that can increase feelings of wellbeing.

76. Compliment yourself every day

For some this will be easy, but for many it will be very challenging. Which is why it’s so valuable.

Take some time to look at yourself in the mirror objectively, as though you’re standing before a friend, and give yourself a genuine compliment. Every day. For a month.

77. Learn a new word

This one may not be for everybody, but I’m a total logophile!

Bonus points if you manage to work your new word into a sentence on a daily basis!

78. Start each day with a homemade smoothie

Who doesn’t love a homemade smoothie? Yum! Who regularly makes the effort to cope up the fruit and blend one up? Not me.

Pro tip: Buy frozen fruit and it makes the task so much quicker and easier!

79. Replace your daily coffee with green tea

If you’re as dependent on your caffeine hit as I am, this may not be quite so challenging as you fear, and it could also be a really healthful change.

Green tea contains caffeine, just significantly less than coffee. It also:

  • Contains antioxidants
  • Has fat burning properties
  • May improve brain function
  • Reduces risk of some diseases
  • Improves blood flow
  • Reduces cholesterol

Drinking three to five cups each day is optimal for associated health benefits.

80. Take 10 deep breaths in and out before getting out of bed

Swing your legs out of bed, but then pause to mindfully take a deep breath in and out ten times, before rising to face your day!

And five ideas of challenges 30 days may seem too long to keep up!

Personal Monthly Challenges

I’ve chosen these as I know I’d personally struggle to achieve them!

81. No makeup for a month

Naturally, if you don’t ordinarily wear makeup, then this is not for you because it’s no challenge at all. 

But if it’s something that upon examination you feel compelled to do, it could be a great way to break a habit that you should have a choice over rather than feeling obligated about.

82. No TV

When my babies were tiny I had no time for television at all. Instead I spent the majority of my evenings camped out on bedroom floors waiting for the regular rise and fall of their little chests, at which point I’d usually crash myself.

Now they finally sleep, I do tend to indulge in an hour or so each evening. There are definitely more productive ways to spend my time! If you have too much TV yourself, try reducing it to just an hour each evening.

83. No caffeine

This is one I’d really struggle with, which suggests I should probably try it!

If you suffer with headaches, anxiety, irritability, heart palpitations, insomnia, or intense thirst then this is probably a good challenge for you too!

84. Do something scary every day

This could mean a thousand different things depending on the kind of person you are.

Perhaps speaking to strangers makes you anxious. Maybe putting yourself out there to pitch seems too hard. Or it might be that you don’t feel confident to put forward your ideas in meetings.

Whatever you know is holding you back, try making this your challenge of the day. After a month, the thing you’re scared about will have begun to feel like second nature.

85. Live without a smart phone

I’ve recently been inspired by a few stories of people ditching smart phones in favour of simple handsets that can only make and accept calls and send and receive messages. It sounds liberating!

While reducing screen time sounds perfectly doable to me, I’m not sure how I’d fare losing my phone altogether! But, I can definitely see the appeal and I’m sure it would ultimately be a breath of fresh air for anyone whose work is not dependent on a smart phone.

30-Day Challenge Printable and Tracker

Ready to set a start date and get going with your first 30 day challenge?

I’ve collated all of these ideas into a handy printable for you to print out and keep, and it includes a tracker to record your progress too.

30 days challenge ideas | Image shows a selection of challenge printables.

Want it? Head over to the resources page and sign up for exclusive access to all of our printables for free!

Use the above ideas for an easy go-to – or perhaps you’ve been inspired to come up with your own challenge? Either way, small things, simple things, have the power to make a huge difference in your life!

Have you tried any of these challenges? I’d love to know your experiences!