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I have never been the one to be consistent about anything, adding to the fact that I have a very short attention span. I always leave tasks half-way. I either get bored and move quickly to the next new thing or I get discouraged because something didn’t turn out perfectly. Either way, I never really complete any task or completely form a new habit.
A few months back, I had to rewatch Matt Cutt’s Ted talk where he talked about trying something new for 30 days.
It wasn’t a new year resolution. More so a personal dare; nothing outrageous, just a practical activity that he could incorporate into his life.
You can watch the Ted talk here:
30 days is just enough to gain full experience and judge whether the new activity would become a personal ritual or a pleasant past time.
Do you feel stuck in your life/ Or you feel like you need an overhaul or gain new experiences in certain areas? I invite you to try a 30-day challenge every month of this year.
Think of something you want to change about your life, and experiment with it for the next 30 days. Whether it pertains to your health, wealth, or happiness, you can set yourself on a more successful path in the next 30 days.
I admire this foray into personal growth and mini-adventure, so as part of my 2019 goals, I’ve taken on the challenge too. I am committing to trying something new every 30 days.
To help with this goal and in case you might be interested too, I made a list of 30-day challenge ideas.
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Here are 50 personal challenge examples to get you started. You can select one, or adopt a new one every month this year. It’s completely up to you
Fifty 30 Day Challenge Ideas
Health-Related 30-Day Challenge Ideas:
1. Complete a 30-day Water Only Fast
Water fasting is done by going for the desired number of days without food, baked goods, soda, wine, juices, or anything else except water.
Many people do this because of its health benefits. Read Karin’s 22-day fast story for inspiration.
2. Drink only water as beverage.
While the first one might seem extreme for some people, you can try this one. Try drinking only water as a beverage for the next month and see the amazing benefits and changes in your body. I did this challenge in 2018 and it was simply amazing. I intend doing it again this year.
This challenge simply means no alcohol, no coffee, no tea, no juice, no wine, no soda, nothing at all except water.
I love this water bottle with time markers on it. At any given point in the day, you can see how much water you should have drunk.
3. Take daily walks
Make a goal to take a walk every day. It doesn’t have to be a long walk, though sprinkling in a few longs walks throughout the month could certainly be beneficial.
You could do go for a walk when you wake up, on your lunch break, or in the evening. It’s up to you whether you focus on distance, time, or amount of steps.
Try not to make excuses (like the weather) about why you can’t walk.
4. Eliminate Sugar
Sugar is sweet. And it is in nearly everything we eat. Directly or indirectly. But studies have shown that sugar has many bad effects on our health and general wellbeing. So take out sugar from your diet for the next 30 days. Avoid food that contains sugar and go completely sugar-free for 30 days. You will have yourself to thank for the results.
5. Get more sleep
Most of us get less than the ideal amount of sleep. And it’s usually our fault. We can blame a variety of other factors, but more than likely we’re staying up later than we should because we’re just goofing off.
Be honest with yourself, and look at what you’re really doing at night when you could be sleeping. We tend to procrastinate going to bed in favour of watching television or internet scrolling.
Try to get enough sleep, at least 6-8 hours daily for 30-days. You’ll find that you function better during the day, and waking up isn’t such a blahh.
6. Complete a Whole30
Whole30 is a diet plan that requires you to stripe certain classes of food off your diet for 30 days. Visit the whole 30 website for more information if you are interested in this challenge.
7. Become a Vegetarian
Unlike the whole30 program that allows you to still keep some of your regulars, this challenge might mean a complete overhaul of your diet. It could be fun though.
8. Eat more veggies or fewer sweets
Because overhauling your diet in one month just isn’t realistic or sustainable, try switching up the part of your diet that bothers you the most.
Whether it’s eating more of healthy food, or less of something else, one small change can make a bigger impact than you’d think.
9. Take Vitamins and supplements.
While this is only something I’m trying to convince myself to try (I hate swallowing pills), We need those vitamins and supplements since it is most likely we might not be getting the recommended daily allowance of the essential nutrients from our food.
Consult your doctor to evaluate your needs and then invest in the supplements.
10. Quit Smoking and Drinking Alcohol.
While this is something I’d personally suggest you quit altogether because of its long-term effect on your health and how it might affect your loved ones, you can start by taking a challenge for 30 days and see if it’s something you can permanently eliminate.
11. Track Your Food intake.
Tracking your food intake for 30 days can give you great insight on what’s actually going into your body, what’s in excess, what’s not enough, what to cut and what to take more of. This will help you maintain a healthy life.
Grab your journal or planner or notebook (whatever is handy) and begin logging in your daily food intake.
12. Floss 2x a Day.
This sounds like the easy one but requires consistency. Start flossing away already. It’s good for your oral health.
Fitness Related 30-day challenge Ideas
13. Do a 30-day Yoga Challenge.
A 30-day yoga challenge is exactly what the name implies: do yoga every day for 30 days. Here’s a Day 1 Video I follow on Youtube.
All you have to do is follow along with the video for each of the thirties days.
14. Stretch for 10 minutes every day for 30 days
Try a little exercise right now: Bend forward trying as much as possible to get your head to touch your knee, then touch your toes or the floor with your palms without bending your knee. If you can’t achieve this posture comfortably or without bending your knee, then you need to begin stretching asap. Start with a 30-day challenge.
15. Complete a 30-day Squat Challenge.
The number of squats you do might vary depending on your level (beginner, intermediate etc). Personally, I have done 300 squats a day for 30 days and plan to do another (say 500). I love squats. And it’s not just good for those hips but gets your heart pumping fast and your entire body works out too.
16. Take a 30-day cardio challenge.
As a general rule, you should aim for getting at least 30 minutes of physical activity a day if you want to lose weight, improve your mood, reduce your chances of getting certain diseases, and even live longer.
Every day, for 30 days, do an activity for 30 minutes that elevates your heart rate and makes you sweat. Pick something that you love to do, and have fun with it! It might be running, jumping jacks, aerobics, HIIT workouts. Just check Youtube for inspiration.
17. Take a 30-day upper-body challenge.
While the squats take care of your lower body (in a way), You can try focusing on working out your upper body.
There are many exercises you can do to tone and firm up your biceps, triceps, shoulders, chest and back. Start building your ultimate upper body with a 30-day upper body challenge.
18. Complete a 30-day ten-thousand steps challenge.
Most people take from 5,000 to 7,000 steps a day as they go through their regular daily routines. Walking helps reduce the risk of heart disease, diabetes, and other diseases. Therefore, it’s a good idea to increase the number of steps you take each day.
Ten thousand is a good number to aim for; after all, it’s not that much more than the number of steps you would normally take over the course of the day. In order to take 10,000 steps a day, you just have to push yourself a little bit more. The good news that this extra push will allow you to burn an additional 375 calories.
19. Complete a 30- day Abs challenge.
Planks, pushups, crunches, pull-ups etc. An abs challenge is a good way to tone up your abs muscle to give you that flat tummy and slim waist we all crave (secretly).
20. Take a 30-day CrossFit challenge.
You’ve almost undoubtedly heard of CrossFit: it’s a high-intensity workout that combines cardio, plyometrics, strength training, and other exercises for maximum results. Basic CrossFit exercises include squats, deadlifts, and kettlebell swings. Here’s a 30-day CrossFit challenge you can try
21. Keep a Fitness Journal.
Use a fitness journal to keep track of your workout routines and overall physical activity for 30 days.
22. Run a Mile every day for 30 days.
It should take you about 10-15 minutes or less to complete a mile. You can schedule your runs in the morning (my personal best) or in the evening.
24. Run a 5k or 10k
Challenge yourself to train for and run a 5K or 10K in 30 days.
Running is a good way to build strength, endurance, stay fit and healthy, lose weight, and be part of an awesome community (early morning joggers or athlete community).
Finance/Money Related 30-Days Challenge Ideas
25. Create and stick to a budget
Budgeting doesn’t need to be boring and complicated! You don’t need fancy software or an accounting degree to make a simple household budget.
Here’s the easiest way to do it:
- Calculate your monthly income (your take home pay)
- List your fixed expenses (your regular monthly bills)
- Total those expenses, and subtract them from your monthly income
- Decide what you do with what’s left (assign some money to savings, and as much as you can to debt repayment)
- The amount that remains is for food and entertainment
Now that you’ve made a budget, the challenge lies in sticking to it. That means knowing how much you’ve spent as the month goes on, and getting creative or cutting back if you are about to exceed your budget.
26. Do a savings challenge
I’ve seen quite a few savings challenges around, and I’ve tried a few.
If you save $1 the first day of the month, $2 the second day, $3 the third and so on, you’ll have almost $500 by the end of the month!
Ramit Sethi created a “Save $1000 in 30 Days Challenge” on his blog, “I Will Teach You to Be Rich”. Sethi offers one tip a day, for 30 days. His challenge follows the C.E.O. approach, which stands for the following:
- C- – Cut Costs
- E – Earn More
- O – Optimize Your Bills
There are different savings challenges and plans on the internet to draw inspiration from. Pick one that will help keep you motivated throughout the challenge. Or you can just decide on how much you want to save or how much you want to be putting aside every day for 30-days and stick to it.
To make it easier, you can automate your savings. I personally use Cowrywise (a Fintech savings app) to automate my savings. (did I say they pay you interest on your savings too?)
27. Take the 30-steps to financial wellness challenge.
In honour of financial literacy month, the experts at Money Management International (MMI) created a 30-step path to financial wellness. Take one step a day, for 30 days, to begin improving your overall financial health.
28. Track your spending for 30 days to discover your money weaknesses.
A lot of people don’t realize how much money they’re spending wastefully. Keeping track of how you spend your money for 30 days will allow you to become aware of your money weaknesses so that you can get them under control.
29. Take a “create a passive source of income” in 30-days challenge.
Set aside one-hour-a-day, every day, for 30 days to brainstorm ideas on how to create an additional source of income. Use your hour to research the different options available, analyze your skills and interests to choose the option that’s right for you, and start drawing up a plan on how to proceed with the option that you choose.
30. Learn how to spend less on groceries
When you create your budget or begin tracking your expenses, you may realize that the biggest drain on your income is food, groceries. Yep, something so easily consumed and forgotten is often one of our biggest expenses.
If your food or grocery bill is out of control, and you have no idea how to create a grocery budget, check out the Grocery Shopping Makeover Challenge. You’ll learn how to slash your grocery budget in just 5 days!
You can easily and immediately implement what you learn in that free e-course, and realize massive grocery savings in the next 30 days.
31. Take a “create a money jar or savings box” in 30-days challenge.
For the next 30 days pay for everything with cash. Then, at the end of the day put all of your loose change–and any $1 bills that you have–in a jar or savings box. You can use the money that you accumulate in the jar during the 30 days to jump-start your emergency fund; begin paying off debt; or start saving for something you really want.
32. Cut back on spending
There is certainly some area where we can all cut back on spending. You could do an overall spending freeze, where you don’t buy anything that you don’t absolutely need.
Or you could do a challenge where you don’t buy any clothes, or cosmetics or fancy unnecessary stuff, or crafting supplies. Pick one thing that you think most of your unnecessary spending is on, and cut back on that.
You might be surprised how much money you could save after only one month of doing this. Put that money toward debt repayment, add it to your emergency fund, or save it for something special.
Ready to really overhaul your finances? Check out The Total Money Makeover. It just might change your life!
Personal Development, Productivity and Happiness Related 30-Day Challenge Ideas
33. Create a Daily Routine
There are several reasons why you need a daily routine. A daily routine helps you eliminate decision fatigue, build momentum towards your big goals, increase productivity, provides structure for your day and eliminates the need for willpower and constant motivation.
Want to start having fab days? Create a daily routine and use it for 30 days. See how much your life changes (in terms of organization, productivity, etc).
The Miracle Morning is another excellent source of morning inspiration. When you learn how to wake up with a plan (and something to look forward to), getting out of bed each morning won’t feel like such a drag.
34. Complete a 30-day random act of kindness challenge.
I have learned that one of the most selfish to do is to show kindness to others, give freely to others (especially to those who may not be able to repay you), help others. This is because the satisfaction and pleasure, sense of fulfilment and usefulness you derive from helping people, from seeing others happy as a result of your acts of kindness are priceless.
Research in positive psychology has also shown that performing random acts of kindness can make one feel happier.
There are many random acts of kindness ideas on the internet. Pick a few and try one each day for 30 days.
35. Try a reading challenge
If it’s been a hot minute since you read a book, a 30-day reading challenge might be right up your alley. Pick a couple books you’ve heard good things about, and just get started.
You could make a daily goal to read a certain amount of pages or chapters, or for a specific number of minutes. Read for entertainment, relaxation, or to get inspired or learn something new.
36. Take the 30-days of inspiration and motivation challenge.
Every morning for 30 days read or listen to something inspirational or motivational. You can choose from any of the following: watch inspirational YouTube videos; watch a Ted Talk, Listen to a Podcast, read a collection of inspirational quotes; or read from the Bible (or any spiritual book).
37. Complete a 30-day journaling challenge.
Make a commitment to journaling every day for 30 days. This is a great way to begin journaling if you have always been interested in journaling but haven’t really gotten around it. You can find journaling prompts on Pinterest and several other blogs.
38. Avoid words with contractions for 30 days.
What contractions do is highlight the negative, such as words like “can’t,” “won’t,” “shouldn’t.” Instead, flip the focus of that sentence around such that you focus on the positive rather than the negative. Here’s an example:
“I don’t want to go to dinner there” (negative) versus “I would rather go to dinner elsewhere” (positive). The purpose of this is to retrain your brain to look for the positive in everything rather than default to the negative.
39. Less screen time
The amount of time that we all spend looking at screens is kind of out of control. Between looking at your phone 50 times a day, watching Netflix, spending unproductive time on Facebook or Instagram, and scrolling on your iPad, it really adds up to many hours.
In addition to the permanent neck and eye strain we don’t even realize we’re having, our intense focus on screens means less time experiencing real-life events and a negative impact on our relationships.
For the next 30 days, experiment with cutting back on electronics usage. You could watch less TV, do a social media detox, or just commit to spending less time on your phone
40. Set a “no expectation” rule for 30 days.
What expectations do you have of yourself? Of others?
What new views would you have if there were no expectations? What are the beliefs that constrain your expectations? How would your relationships with others change if you didn’t have so high expectations of them?
Expectations are formed based on personal beliefs and point of views, life experiences, upbringing, culture, religion, etc… When you suspend judgment for the moment, you open your mind to entirely new possibilities.
41. Take the “learn something new” 30-day challenge.
Challenge yourself to learn something new in 30 days.
It could be completing an online course in an area of interest, it could be taking a photography class, a dance class, learning to sketch or draw, learning to paint, hand lettering, beginning a professional certification course etc. You can learn about plants or names of flowers around you, learn about other countries or continents of the world.
You can learn anything or at least get started in 30 days.
42. Keep a Success Log
For 30 days, keep a success or achievement journal where you write down every win, every thing you achieve in a day—no matter how small. This will become handy later when you feel discouraged or feel like you are not doing anything with your life.
43. Self care challenge
Taking care of yourself is one of the best 30-day challenges you can try. A self-care challenge can mean different things to different people, but the idea is to take time for yourself.
You could do one personal care activity each day, such as dry brushing, a mini home pedicure, taking a bath, or doing a home facial. You could also go to a yoga class, get a new colouring book, take a weekend nap, or start a new skin care regimen.
How you design your self-care challenge is up to you. Just make sure it’s filled with things you don’t usually make time for!
Home organization and Relationship Related 30-Day Challenge Ideas
44. Complete a 30-day house cleaning challenge.
If you need to get your house clean, take a 30-day house cleaning challenge. Give yourself one cleaning project a day, every day, for 30 days. Here are some ideas:
- Day 1: Surface Clean the Kitchen
- Day 2: Deep Clean the Kitchen
- Day 3: Surface Clean the Bathrooms
- Day 4: Deep Clean the Bathrooms
- Day 5: Clean Out the Closet
Here’s a 30-day house cleaning challenge you can use as a guideline.
45. Do a 30-days of surprises challenge.
Have a small surprise ready for your significant other every day for 30-days. It doesn’t have to be anything big. Surprises can include the following:
- Write a short love note on a post-it and leave it in their briefcase or pocket.
- Make a reservation at their favourite restaurant.
- Take them out on a date to one of their fav places
- Leave a random audio note for them on Whatsapp
- Write them letters or email.
- Bake them their fav dessert.
The goal is to do something you haven’t done in a long while or haven’t been doing at all to help spice up your relationship or bring the fire back.
46. Take the 30-day declutter challenge.
Having a clean home is a good step in the right direction. However, if your home is cluttered, you’ll feel stressed and disorganized, and you’ll waste time cleaning, storing, and repairing stuff you don’t really need.
One idea for a 30-day declutter challenge is to do the following:
- Declutter one item on day one;
- Declutter two items on day two,
- Declutter three items on day three; and so, on until you declutter 30 items on day 30.
You can also do it the other way around: declutter 30 items on day one; declutter 29 items on day two; declutter 28 items on day three, and so on until you declutter one item on day 30.
Another idea is to find a declutter challenge online and just follow along. Here’s one you can use: 30 Days of De-cluttering!
47. Complete a 30-day organization challenge.
The three pillars of a welcoming home are a home that’s clean, clear of clutter, and organized. Once you’ve taken a cleaning challenge and a decluttering challenge, it’s time to take an organizational challenge.
Organize your home in 30 days with a home organization 30-day challenge.
48. Complete a 30-day kiss hello and goodbye challenge.
For the next 30 days, kiss your partner hello and goodbye. No exceptions! Make sure each kiss lasts for at least 5 seconds..
49. Do a 30-day appreciation challenge.
Every day for the next 30 days actively look for something that you can praise or compliment your partner for.
They’ll feel appreciated and–after spending 30 days recognizing your partner’s good qualities–you’ll feel proud you managed to snag such a hottie!
You can also extend this to your friends, family, loved ones, people who have influenced you or been of help in some way.
50. Read a book on how to improve your relationship in 30 days.
Find a great book on how to improve your relationship with your significant other and read it from cover to cover in 30 days. You can even read it out loud to your partner.
30-day challenges are a powerful tool for making changes in your life. Choose a challenge from those listed above and jump-start the best version of your life, today!