30 day challenge ideas

30 Day Challenge Ideas – 75 Ideas To Create Your Own Challenge

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.

30 day challenge ideas

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?

30 day challenge templates

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:

  1. Sleep for 8 hours every night
  2. Track your spending daily
  3. Plan your day the night before
  4. Walk the dog
  5. Tidy your home each evening
  6. Say ‘I love you’
  7. Drink 8 glasses of water every day
  8. Daily sit-ups
  9. Daily push-ups
  10. Create a list of 5 ‘most important tasks’ to complete each day (and do them!)
  11. Daily squats
  12. Run each day
  13. Pick up the phone and call a family member/loved one each day
  14. Work a little each day on learning a dance sequence (ahem…All The Single Ladies?)
  15. No sugar
  16. No gluten
  17. No smoking
  18. No alcohol
  19. Floss your teeth each night
  20. Write 500 words each day
  21. No negative talk
  22. Pack your lunch
  23. No spend challenge
  24. No take-out
  25. Take a photo each day
  26. Express gratitude to those around you
  27. Write in a journal
  28. No social media
  29. Declutter your life
  30. Get up at 5am
  31. Meditate daily
  32. No television
  33. No gossiping
  34. Look for the opportunity in everything
  35. Read from a novel
  36. Write a novel (“just” 1,667 words per day!)
  37. Read an inspiring quote
  38. Go the gym
  39. Visit the beach
  40. Random act of kindness
  41. Try a new recipe
  42. Read the news or current events
  43. Listen to inspiring music
  44. Stop and smell the roses
  45. Talk to a stranger
  46. Compliment somebody
  47. Skip breakfast (intermittent fasting)
  48. No coffee
  49. Apple a day
  50. 5 vegetables per day
  51. Read the dictionary
  52. Write down something you like about yourself
  53. Don’t use your car
  54. Create a self-care challenge, individual to your needs
  55. Eat dinner together
  56. Make your bed
  57. Write a thank you note
  58. Commit to 10,000 steps each day
  59. Make more effort with your appearance
  60. Plan out your outfit the night before
  61. Eat your lunch outside each day
  62. Plan your next adventure
  63. Recite meaningful and positive affirmations
  64. Create a list of 30 things that make you happy (and do one each day)
  65. Organize one thing each day that’s been bugging you
  66. Watch an inspiring TED talk
  67. Read a poem
  68. Start and complete a knitting project
  69. Create a ‘donate’ box and put one thing in each day
  70. Do 15 minutes of yoga each morning
  71. Drink a green smoothie
  72. Make a list of things to do in your town/city and do one each day
  73. No electric devices before breakfast/after dinner
  74. Set a daily gratitude practice (and stick to it daily)
  75. 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 Template Download

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