Looking for some inspiring 30 day challenge ideas?
Big changes aren’t always the most effective.
I know myself, if I try and change 10 things at the same time, it doesn’t usually end well. But if I try to make small, targeted changes then it’s more likely to ‘stick’.
Which is why 30-day challenges can bring amazing results.
What is a 30-day challenge?
30-day challenges involve committing to a particular habit for 30 days straight. It can be health related, intellectual, emotional, spiritual, a personal development habit, a financial habit or a creative task you’ve been wanting to focus on.
Basically, something that is important to you, and will lead to bettering your life in some way.
They can also be a great way to simply try something new and fun and exciting. Because sometimes, we all need to shake things up a bit, right?
Download this template below….
Do 30-day challenges work?
30 Day Challenges are the perfect amount of time.
It’s a small-time commitment and won’t require massive life changes (but it can if that’s your aim!).
You can commit to almost anything for 30 days, knowing that if it’s just not working for you, then the light is at the end of a (30-day) short tunnel.
But just because it doesn’t seem too long, it doesn’t mean that it won’t help! Because 30 days is long enough to make (most) things a solid habit and is also long enough to see progress from your daily actions.
Even if you don’t want to keep at it, you’ve just given yourself a confidence boost by trying something new and sticking to it for 30 days. Who doesn’t love that sense of accomplishment?
Check out this TED talk by Matt Cutts on how he does regular 30-day challenges:
75 Ideas for 30-day Challenges
While usually we know in ourselves what we need to focus on or what would make a positive change to our lives, here is a list of 75 30-day challenge ideas to get your imagination going:
- Sleep for 8 hours every night
- Track your spending daily
- Plan your day the night before
- Walk the dog
- Tidy your home each evening
- Say ‘I love you’
- Drink 8 glasses of water every day
- Daily sit-ups
- Daily push-ups
- Create a list of 5 ‘most important tasks’ to complete each day (and do them!)
- Daily squats
- Run each day
- Pick up the phone and call a family member/loved one each day
- Work a little each day on learning a dance sequence (ahem…All The Single Ladies?)
- No sugar
- No gluten
- No smoking
- No alcohol
- Floss your teeth each night
- Write 500 words each day
- No negative talk
- Pack your lunch
- No spend challenge
- No take-out
- Take a photo each day
- Express gratitude to those around you
- Write in a journal
- No social media
- Declutter your life
- Get up at 5am
- Meditate daily
- No television
- No gossiping
- Look for the opportunity in everything
- Read from a novel
- Write a novel (“just” 1,667 words per day!)
- Read an inspiring quote
- Go the gym
- Visit the beach
- Random act of kindness
- Try a new recipe
- Read the news or current events
- Listen to inspiring music
- Stop and smell the roses
- Talk to a stranger
- Compliment somebody
- Skip breakfast (intermittent fasting)
- No coffee
- Apple a day
- 5 vegetables per day
- Read the dictionary
- Write down something you like about yourself
- Don’t use your car
- Create a self-care challenge, individual to your needs
- Eat dinner together
- Make your bed
- Write a thank you note
- Commit to 10,000 steps each day
- Make more effort with your appearance
- Plan out your outfit the night before
- Eat your lunch outside each day
- Plan your next adventure
- Recite meaningful and positive affirmations
- Create a list of 30 things that make you happy (and do one each day)
- Organize one thing each day that’s been bugging you
- Watch an inspiring TED talk
- Read a poem
- Start and complete a knitting project
- Create a ‘donate’ box and put one thing in each day
- Do 15 minutes of yoga each morning
- Drink a green smoothie
- Make a list of things to do in your town/city and do one each day
- No electric devices before breakfast/after dinner
- Set a daily gratitude practice (and stick to it daily)
- Ask others how you can help them today
So, what’s something that you’ve been wanting to try? Something you need to adjust in your life or something that you really need to work on?
Target that area, commit to it for 30 days and go from there. It won’t feel like an enormous task to take on, and you will soon work out if it’s something that has benefits that outweighs the perceived effort of doing it.
“I guarantee you the next 30 days are going to pass whether you like it or not, so why not think about something you have always wanted to try and give it a shot! For the next 30 days.” Matt Cutts
30 Day Challenge Tracker