Want to add a little “me time” to your busy week? Try this easy-to-do 30-day self-care challenge!
You’ll find a month’s worth of self-care ideas to help you relax, recharge, and show yourself a little extra love.
Plus, there’s a printable self-care checklist to help you keep track of your progress.
Free 30-Day Self-Care Challenge List
Quick and easy ideas to help you squeeze in a little self-care each day!
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Health Benefits Of Self Care
Self-care is so essential for our physical and mental health, yet it’s often one of the first things to go when we’re busy or stressed. Taking even just a few short minutes each day to do something solely for yourself can make a world of difference in how you’re feeling.
By implementing just a few simple self-care activities you can:
- reduce stress
- enjoy better sleep
- feel calmer
- increase your energy level
- deepen self-awareness
- improve self-esteem
and create a life that your future self with thank you for!
So, if you’re ready to kick bad habits to the curb, manage stress, and create a simple practice so you can feel great and live your best life consider trying a 30-day self-care challenge.
This self-care checklist is designed to help you take a little time each day to practice self-improvement and focus on YOU.
For 30 days, you can add to your health and wellness with a different activity.
Some may be things you’re already familiar with, while others may be new and outside your comfort zone.
The goal is to simply find what works for you and what brings you joy.
So let’s get started!
30 Day Self Care Challenge Ideas
If you’re ready to take steps toward self-improvement, increase your physical and mental well-being, and enjoy a healthier, happier life- here are a few ideas that could help give you a jump start…
1. Define what self-care means to you
We all have different ideas of what self-care means, so spend a few minutes and decide what would be best and most enjoyable for you.
Examples could include:
- starting a morning routine
- creating a bedtime routine
- watching a Ted Talk or favorite documentary
- meeting a friend at a local coffee shop once a week
- snuggling up with a cup of warm herbal tea at night after everyone is in bed
- taking a hot shower or bath uninterrupted
- taking a long walk with an old friend
or it can even be as simple as just getting outside to enjoy a little fresh air every day!
There’s no need to feel guilty if you can’t find an extra hour or even thirty minutes in the busy seasons of life.
All you need are bite-size chunks of time to squeeze in a few self-care ideas and enjoy the benefits.
2. Spend time outside in nature
Does your self-care list include spending time outdoors? If not, you may want to consider that being out in nature offers many health benefits and is a great tool to relieve stress and get much-needed Vitamin D and fresh air.
Wonderful ideas for outdoor activities include:
- going for a walk
- enjoying a sport
- rock hunting
Or any other activity that sounds fun!
3. Digitally unplug
Being connected to digital devices on a daily basis can become a bad habit, increase stress, and take a toll on your mental health.
So, for the entire day, I challenge you to have absolutely nothing to do with social media apps, texts, or the internet.
Tell everyone in advance that you’re going to be unavailable, turn off your electronics, and enjoy life disconnected!
4. Watch something inspiring or uplifting
Part of self-care and overall well-being is to take care of your mental and emotional health.
One great way to do that is to make sure that the media you consume is positively influencing your mind.
So next time you flip on the tv or find yourself looking for something to watch, choose something uplifting, motivating, or inspiring and notice how your mindset and mood are transformed.
5. Do something wonderful just for you
If you’re a mom, busy with work, or feel like you’re juggling everything at once, there will probably be a few self-care challenges.
Kids will want to eat your favorite treat, there is little time to squeeze anything else in your day, you just tripped over your dog and spilled your lemon water or green tea all over yourself… the list of life challenges is endless.
But, once in a while, it’s important to do something wonderful just for yourself and enjoy it.
Great ideas include:
- taking a walk
- listening to your favorite music
- getting extra sleep
- trying a new healthy recipe
- enjoying a guided meditation
It doesn’t really matter what you choose, just be sure to pick something that makes you happy!
6. Move your body
Caring for your body is just as important as your mind but when you’re busy adding movement to your day can be a challenge.
Here are a few tips to help you add movement and exercise to your day:
- look at your schedule and plan your workout at least a day ahead (planning for the next week would be even better)
- make a plan, write it down, and try to stick with it
- find activities you actually like to do
- add your favorite upbeat songs
- ask a friend to join you
When you take even just a few minutes a day to move your body you will not only feel healthy, but you’ll be reducing your risk of cardiovascular disease while also improving circulation, strength, and stamina.
7. Listen to your favorite songs
Music is good for the soul.
According to research, music has been shown to enhance cognitive function, increase mental focus, boost the immune system, build self-esteem and confidence.
It can also reduce tension, elevate your mood, lowers blood pressure, and increase memory.
The relaxing power of music literally lifts your spirits up.
So crank up your favorite tunes (and be sure to sing along loudly!)
8. Call a friend
When life is busy it’s easy to look back and realize that you haven’t been in contact with a friend or family member in quite a while, but your social relationships can have a significant impact on your general health and happiness.
Good friends help to reduce stress and prevent loneliness and isolation.
So, even if it’s just a quick call or you write a short letter to say hi (it doesn’t have to be a long love letter!), be sure to reach out and keep that friendship alive.
9. Make a gratitude list
A great addition to your 30-day self-care challenge is to create a gratitude list.
Now, you don’t have to write a huge list.
This could be just a few ideas jotted down on paper (or even the back of a napkin).
The goal is to choose a few things in your life that you’re grateful for and as you are reminded of them, your mindset will begin to shift and you will see even more to be grateful for.
Give it a try- write down just 3 things today and look at that list throughout the day.
I promise that the simple practice of gratitude will change your life!
10. Spend a few quiet minutes alone
It’s not always easy to sneak in a quiet minute but it’s so important for your health.
When you spend a few quiet minutes alone, it gives you time to think, reflect and just be with yourself.
It can help to calm your mind, improve self-awareness, and lower stress levels.
11. Create a morning routine that works for you
A great way to start your day is with a morning routine that works for you.
This could include activities such as:
– writing in a journal
– reading for pleasure
– stretching or doing some light exercise
– meditating or practicing deep breathing exercises
– eating a healthy breakfast
Choose activities that make you feel calm and prepared and that you can really do each morning.
The goal is to start in a way that sets the tone for the rest of the day!
12. Set a goal and plan the steps to achieve it
Your goal could be anything from saving money to learning a new skill to eating healthier.
Whatever it is, make sure it’s something that’s important to you and that you’re committed to achieving.
Then, create a plan of action with small, achievable steps that you can take to reach your goal.
Remember, self-care is all about taking care of yourself, so make sure your goal is something that will make you happy and improve your life!
13. Say one nice thing about yourself each day
One way to practice self-love and self-care is to say one nice thing about yourself each day.
This could be something as simple as “I did a great job today” or “I’m grateful for my health.”
Saying these things out loud (or even writing them down) will help to improve how you see yourself and your self-confidence.
14. Go out of your way to help someone else
One of the best ways to improve your day is to do something good for someone else.
It doesn’t have to be anything big or expensive, just something that will make the other person’s day a little brighter.
You could pay for someone’s coffee, hold the door open, or even just smile at a stranger.
Random acts of kindness are a great way to boost your own mood and feel good about yourself!
15. Start a bedtime routine
Just like it’s important to have a morning routine, it’s also important to have a bedtime routine.
This could include activities such as:
- taking a relaxing bath
- reading a book
- writing in a journal
The goal is to wind down and relax before going to bed so that you can get a good night’s sleep.
A nighttime routine will help to improve your sleep quality and make you feel rested and refreshed in the morning.
16. Choose healthy, nourishing foods
One of the best things you can do for your self-care is to choose healthy foods that support and nourish your body and mind.
This means eating foods that are nutritious and that make you feel energized, happy, and healthy.
Some great self-care foods include:
- fruits and vegetables
- grass-fed or wild-caught protein
- healthy fats
- free range eggs (if tolerated)
- nuts (if tolerated)
Asking yourself, “What should I eat”? Here are a few tips that might help.
17. Learn to say no
One of the most important things you can do for your self-care is to learn to say no.
This means saying no to things that don’t serve you, make you happy, or that you don’t have time for.
It’s okay to put yourself and your needs first!
18. Try a new recipe
One self-care activity that’s both fun and nourishing is trying a new recipe.
This could be something as simple as a new smoothie recipe or a new way to cook your favorite veggies.
Not only will you get to enjoy a delicious meal, but you’ll also get to feel accomplished for trying something new!
19. Ask yourself what lessons you are learning today
A great self-care activity is to take a step back and ask yourself what lessons you are learning today.
This could be something as small as learning how to better manage your time or as big as learning how to deal with a difficult situation.
The goal is to take the time to reflect on your experiences and learn from them so that you can grow and improve as a person.
20. Take time to rest
One of the most important me-time activities is to take time to rest and relax.
This doesn’t mean that you have to take a nap, but it does mean taking some time for yourself to do things that make you feel calm and happy.
Some great ideas include:
- taking a bath
- reading a book
- listening to calm music
Getting enough rest is important for your physical and mental health, so make sure to schedule some downtime into your self-care routine.
21. Forgive yourself
One of the most important self-care activities is to forgive yourself.
This means letting go of any self-judgment, self-criticism, or negative self-talk.
Remember that you are human and that you make mistakes.
Cut yourself some slack and be gentle with yourself.
It’s easy to say and not so easy to do, but forgiving yourself can be the key to a happier and healthier life.
22. Spend time with your creator
One self-care activity that is often overlooked is spending time with your creator.
This could mean:
- attending religious services
- or simply taking some time to reflect on your spiritual beliefs
No matter what your belief system is, taking some time for reflection and spirituality can be a great way to reduce stress, find peace, and connect with something bigger than yourself.
23. Find ways to alleviate stress
Stress is a major self-care issue that can have serious consequences on your physical and mental health.
That’s why it’s so important to find ways to minimize stress in your life.
Some great activities for reducing stress include:
- deep breathing
- spending time in nature
- listening to calm music
You can also try stress-reducing herbs, supplements, teas, or homeopathic remedies.
24. Become aware of your thoughts
Take the time to notice the thoughts that are running through your mind on a daily basis.
Are they positive or negative? Do they make you feel good or bad?
Once you become aware of your thoughts, you can then start to change them.
Replace negative thoughts with positive ones and see how your self-care improves as a result.
If you’re interested in trying this, a great way to get started is to keep a self-care journal!
25. Create a healthy home plan
By taking the time to declutter, organize, and deep clean your living space you can cut down on stress, create a more positive and inviting environment, and have the healthy home that you deserve.
26. Consider adaptogens
Adaptogens are a class of herbs that help the body adapt to stress and promote overall health.
Some great adaptogenic herbs include:
- holy basil
- Rhodiola rosea
- schisandra berry
These herbs can be taken in supplement form or enjoyed as teas and can really help you feel more balanced, less stressed, and have an overall sense of well-being.
27. Make a homemade face mask
One of the best me-time activities is to take care of your skin.
Your skin is your largest organ and it deserves to be treated with love and care.
If you’re looking for a great DIY recipe that is quick and easy to make, check out this homemade avocado face mask!
28. Read a new book
Books can be a great way to escape reality, learn new things, and just relax.
If you’re looking for some inspiration, try reading one of these self-care books:
- The MindBody Toolkit by Dr. Kim D’Eramo
- The Adrenal Thyroid Revolution by Dr. Aviva Romm
- The Body Keeps The Score by Dr. Bessel van der Kolk
Need a few other suggestions? Check out my latest book reviews here!
29. Turn off the news
The news can be a major source of stress and it’s easy to get caught up in the negative headlines.
If you find that the news is affecting your mood or causing anxiety or stress, try taking a break from it for a while.
There are plenty of other things to focus on in life besides the negativity that is often portrayed in the news.
Tune into something funny, romantic, or light-hearted instead and save your sanity (and your mental health).
30. Choose an outfit that helps you feel confident
What you wear can have a big impact on how you feel about yourself.
If you’re looking for great self-care ideas, try choosing an outfit that makes you feel confident and beautiful.
Wearing something that you love will help you to feel good about yourself.
Last Thoughts About A 30-Day Self-Care Challenge
Self-care is so vital for overall health and well-being.
By taking the time to care for yourself, you can ease stress, improve your mood, and feel more confident and beautiful.
This self-care challenge provides 30 powerful ideas to help you get started on your self-care journey.
So what are you waiting for?
Start today and see how much better you feel!
Do you have a favorite me-time activity? Share it in the comments below!
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