8 Life-Changing 30-Day Challenge Ideas to Build Better Habits
Looking for 30-day challenge ideas to kickstart your self-development? I’ve found that committing myself to one month of changed behaviour is one of the most effective ways to build healthier habits.
This post lists some of my favourite 30-day challenge ideas – big and small – to put you on the right track.
What is a 30-Day Challenge?
A 30-day challenge is a focused effort to achieve a specific goal or build a particular habit over 30 days.
The underlying assumption behind a 30-day challenge is that by going all-in for 30 days, you will find it easier to incorporate that behaviour into your day-to-day life once the challenge is over (albeit with more flexibility).
This is because once you’ve completed the challenge, you’ll have direct evidence that you can do what you set out to do. As a result, these 30-day challenge ideas may help you to build a degree of self-confidence and esteem.
The caveat here is that to reap the benefits of your 30-day challenge, you need to make it realistic. Overly difficult challenges (cough cough The 75 Hard Challenge) can, for some people, be unproductive and unnecessary.
Not only might you set yourself up for failure, but you decrease the likelihood that you will stick to your behaviour once the challenge is complete.
This is why it’s crucial that you keep your 30-day challenge realistic. This doesn’t mean it has to be easy (it’s a challenge after all), but it shouldn’t totally exhaust you. It’s all about finding a happy medium between difficulty and achievability.
When choosing from this list, think about what resonates with your goals and how you can adapt it to suit your needs.
With that said, here are my 30-day challenge ideas:
Creative 30-day challenge ideas
Partaking in a little too much doom-scrolling lately? A creative 30-day challenge idea can be a great way to get back in touch with your favourite hobby or start something new altogether. Doing so can help you spend a little less time online and feel more present.
Here are some creative 30-day challenge ideas to get you started:
Learn a new skill
I think we all have something we wish we could do but have never made the time to try it. A 30-day challenge is the perfect way to change this. This could include playing an instrument, learning a new sport, or trying out photography. By committing yourself to learning for a set amount of time each day (whatever fits in your schedule), you’ll master the art of consistency and learn a new skill. It’s a win-win.
Write a page of a book daily
This 30-day challenge idea is for all my writers. If you’re someone who has a way with words but a lack of time, committing to writing just one page a day can help things feel a little more manageable.
By the time the 30-day challenge is complete, you’ll have 30 pages (or more if you’re on a roll). At five to eight pages per chapter, that’s up to six chapters, which pretty much means you’ve earned the title of an author.
Start a journal
Journaling is a research-tested way to improve your mental health (1). This is particularly true with gratitude journaling, which studies have shown can increase psychological functioning (2). A 30-day journaling challenge is the ideal challenge if you want to grow a more positive mindset.
For added creativity, why not dedicate 30 minutes a day to making your own gratitude journal from scratch? My article on creating a DIY gratitude journal gives you a step-by-step on making your very own.
Test a new recipe every day
Ordering in has become a little too easy, and, while a treat, probably shouldn’t be the default. At-home cooking can be super therapeutic, plus you’ll be rewarded with a delicious, fresh meal every single day.
The recipes don’t have to be complicated. There are thousands of recipes out there with five ingredients or less, or that take less than 30 minutes. Put your favourite music on, dim the lighting, have a boogie, and get cooking – it won’t even feel like a challenge (or it will, but you won’t know until you give it a go).
30-Day Challenge Ideas for Health and Wellness
Been slacking at the gym or over-indulging? We’ve all been there. Being consistent can be hard, and a 30-day challenge is the perfect way to regain some momentum. Here are some 30-day challenge ideas for health and wellness:
30-Day Yoga and Stretching Challenge
A fitness-based 30-day challenge idea doesn’t have to be killing yourself in the gym every day with no rest. Something as simple as committing yourself to 15 minutes of yoga and stretching for a day can be hugely beneficial for your physical health.
With 30 days of consistent yoga and stretching, you’ll probably feel more energised and limber than ever before. Studies also show that yoga can decrease cortisol levels and ease symptoms of anxiety and depression (3), meaning this 30-day challenge can also positively impact your mental health.
Try using free apps like StretchIt to try out various programmes, classes, and challenges. Alternatively, there are plenty of follow-along YouTube videos to help get you started.
30-Day Step Challenge
10,000 steps a day seems to be the go-to number for people looking to increase their step count. However, this is a fairly arbitrary number (4), and there’s no need to stress about hitting 10,000 exactly if doing so doesn’t fit into your schedule.
The key is finding a step goal that works for you and fits into your lifestyle, whether that’s 5,000 or 12,000 steps – and sticking to it. Carving out time in your day to get in a long walk or several smaller walks is a great way to boost your fitness levels and spend your time outside.
30-Day Hydration Challenge
Drinking enough water has a whole host of benefits and is one of the most accessible 30-day challenge ideas on the list. Most adults need about 2 to 2.5 litres of water a day (about eight glasses) and is therefore a goal most of us should be aiming to reach.
A large, half-gallon water bottle can be a convenient way to track your daily water intake during a 30-day hydration challenge.Drink roughly one bottle a day and you’ll be hitting the recommended daily amount.
30-Day Plank Challenge
This 30-day challenge idea is more focused than the others but can be a great way to reap the benefits of planking, plus it helps you master a specific movement. Your core muscles are your body’s foundation, so strengthening these muscles can have a great impact on your overall health.
Start off the 30 days by planking for 20-30 seconds, increasing this by 5-10 seconds every day. By the end, you’ll likely shock yourself by how long you can keep a plank for. This 30-day challenge has the added benefit of being time-efficient, given it will only take a few minutes out of your day at most.
Tips for Staying Consistent Throughout Your 30-Day Challenge
Consistency will make or break your 30-day challenge. Fortunately, there are a few things you can do to help you stick to your 30-day goals.
One way to keep at it and monitor your progress is by using a checklist or habit tracker. You can use an old notebook for this, or you can buy an inexpensive habit tracker (in a printable or Excel format) from online shops like Etsy. Not only is it satisfying to tick your tasks off each day, but you can view it as a certificate of completion when the challenge is done.
Inviting a friend to complete a 30-day challenge with you can also be a game-changer for consistency. Not only do you have someone to hold you accountable but having company can make reaching your goals more fun.
Most importantly, don’t give up if you miss a day. A 30-day challenge is about consistency, not perfection. One day off-track won’t impact your progress but stopping altogether will halt your progress. You’re human, and sometimes life gets in the way – don’t be too hard on yourself!
Final Thoughts
I hope these 30-day challenge ideas have given you some inspiration to make small, actionable changes that will help you on the road to self-development. I know they have been hugely beneficial in teaching me the art of consistency and to grow more self-confidence.
Thinking of starting one of the challenges on the list (or a variation of it)? Make sure to leave a comment and let me know your chosen challenge – I’d love to hear how you’re getting on!!
If you’re looking for some more self-care inspiration, take a look at my article on The 8 Best Self-Date Ideas to Treat Yourself Right.
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