Have you been neglecting your self-care as of late? Why not participate in a 30-day self-care challenge to get yourself back on track?
The purpose of a self-care challenge is threefold. First and foremost, doing this can help you to take better care of yourself mentally, emotionally, spiritually, and physically.
Secondly, it can help encourage you to commit to self-care every day so that you can stay committed to taking care of your well-being. And finally, it can help you create a healthier routine that you can keep up with even after the challenge is over.
Each day, you will find a self-care task for you to complete. It could be anything from going for a walk in nature to doing a face mask. But you will find every day and every activity targets one or more elements of personal self-care.
Let’s jump into the details of the self-care challenge and everything you will be doing over the next 30 days!
Self-Care Challenge: Summary
- Day 1: Go For A Walk
- Day 2: Journal For 30 Minutes
- Day 3: Take A One-Hour Break From Technology
- Day 4: Drink 8 Cups Of Water
- Day 5: Get Outdoors
- Day 6: Go To Bed An Hour Earlier
- Day 7: Do 20 Minutes Of Yoga
- Day 8: Create A New Morning Routine
- Day 9: Read A Book Before Bed
- Day 10: Have A Bubble Bath
- Day 11: Try A New Home Workout
- Day 12: Do A Full Skincare Routine
- Day 13: Try A 10 Minute Meditation
- Day 14: Eat Healthily All Day
- Day 15: Listen To An Inspiring Podcast
- Day 16: Take A Class (Creative, Health, etc.)
- Day 17: Do A Full Body Stretch When You Wake Up
- Day 18: Go Swimming
- Day 19: Get Up 30 Minutes Earlier & Plan Your Day
- Day 20: Eat Lunch Somewhere Different
- Day 21: Buy Yourself Flowers
- Day 22: Set A New Goal For Yourself
- Day 23: Get A Massage
- Day 24: Declutter Your Space
- Day 25: Make A Vision Board
- Day 26: Do A Face Mask
- Day 27: Catch Up With A Friend
- Day 28: Spend Time Doing A Hobby
- Day 29: Try A New Healthy Recipe
- Day 30: Reflect On The Past 30 Days
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Related: Self Love Exercises to Transform Your Life
30-Day Self-Care Challenge
Day 1: Go For A Walk
Walking is one of the most underrated forms of physical activity. Not only is it great for body movement and light exercise, but it’s also a valuable way to clear your mind, reflect, or gain perspective when needed.
Whether it’s around the block or in your favorite park, take at least 20 minutes out of your day to get some fresh air and enjoy the outdoors.
Day 2: Journal For 30 Minutes
Journaling isn’t just about writing down what you’re thinking or feeling, although it’s great for that too. Journaling allows you to reflect, brainstorm, problem-solve, gain clarity, and so much more.
Set aside 30 minutes today to write in your journal about what you’re grateful for and whatever else comes to mind and take note of how you feel afterward.
Journaling related posts:
- 81 Journaling Prompts For Beginners
- 50+ Healing Self Love Journal Prompts
- 105 Journal Prompts For Self-Growth, Improvement, And Love
Day 3: Take A One-Hour Break From Technology
While technology is good for a lot of things, like being able to stay connected with your loved ones, it can also be a major source of stress and distraction. That’s why it’s important to take a break from it now and then.
Day 4: Drink 8 Cups Of Water
Water is a top essential for your overall health, well-being, and mental clarity. Not only does it help you keep your organs functioning properly while maintaining the balance of bodily fluids, but it also helps you stay energized, alert, and focused throughout the day.
To track how much water you’re drinking, keep a tracker of how many times you’ve filled your water glass, or use a water bottle that can hold 8 cups of water.
Day 5: Get Outdoors
Fresh air and self-care go hand in hand. Not only does being outside have a calming effect on your overall mood, but it’s also been proven to help you reset and recharge after a long day.
Take some time today to get outdoors and enjoy nature. This could include taking your kids to the park, going for a solo walk, doing an activity or sport you enjoy, or even sitting out on your deck with a good book.
Day 6: Go To Bed An Hour Earlier
Sometimes, a good night’s sleep is all you need to feel refreshed and revitalized. That’s why prioritizing sleep is a key aspect of self-care. Go to bed an hour earlier tonight and see how you feel in the morning.
Day 7: Do 20 Minutes Of Yoga
Yoga is a great self-care activity, even if it’s not something you regularly do. It can help you stretch out tight muscles, relax your body, and clear your mind. Yoga is also great for stress relief when you need it.
If you’re new to yoga or don’t have a yoga practice that you can do, look online for free classes that you can try. YouTube has hundreds of them.
Day 8: Create A New Morning Routine
With busy schedules, it’s common for adults to neglect their morning routines and self-care. But, starting your morning with these things can help you set the tone for the rest of the day, give you more energy, and so much more.
Spend some time today planning out a new morning routine that you can follow. Try to incorporate different self-care elements that help your physical, mental, and emotional health. And as a last step, visualize yourself doing that routine fully to make sure it is doable.
Day 9: Read A Book Before Bed
Reading can be an incredibly calming activity that helps you relax, unwind, and take your mind off the things that are stressing you out.
Plus, it can help you get a better quality of sleep. So, by making it part of your nightly routine, you’ll be able to get a good night’s sleep and wake up feeling refreshed and energized.
Day 10: Have A Bubble Bath
Bubble baths are also one of the great self-care challenge ideas because the hot water is soothing for your body and muscles. Plus the scents and bubbles can have a calming effect on the mind and provide some much-needed relaxation.
To make the experience even more relaxing, you might close the door to avoid distractions, light some candles, or play calming music.
Day 11: Try A New Home Workout
Physical activity can be a great way to relieve stress, boost your mood, and get in shape at the same time. And whether you have time to go to the gym or not, a home workout every once in a while can be better for you than you might think.
It allows you to try new things, get creative with the limited equipment you have, and the ability to focus solely on yourself.
Day 12: Do A Full Skincare Routine
Doing a full skincare routine regularly can help you keep your skin healthy and looking its best. This includes things like cleansing, exfoliating, toning, moisturizing, and applying sunscreen. Additionally, you can add face masks, oils, and serums to your routine as well.
Day 13: Try A 10 Minute Meditation
Need a way to relax and clear your mind? Meditation can be a great way to do exactly that. The great thing is you don’t even need to do a complicated meditation routine to reap the benefits. Just find a comfortable place to sit, take a few deep breaths, and focus on your breath as you slowly relax.
You can also use guided meditations if you want more help with the process. There are plenty of free meditation apps like Headspace or Calm that can guide you through a 10-minute session.
Day 14: Eat Healthily All Day
Good nutrition, or eating a well-balanced diet, is an integral part of self-care. It’s not only good for your physical health, but it can be good for your emotional and mental health as well. Focus on eating healthy, nutritious meals and snacks throughout the day.
This includes whole foods like fruits and vegetables, whole grains, and lean proteins. At the end of the day, reflect on how you felt. Make sure to take note of the positive feelings that come from eating healthy!
Day 15: Listen To An Inspiring Podcast
Podcasts are great for a lot of things like learning new information, staying up-to-date on current events and trends, or even just getting a good laugh. But they can also be a great self-care tool by keeping you inspired and motivated.
So, spend some time today listening to an inspiring podcast. This could be while you commute to work, during your exercise, while you cook dinner, or even while you take a bath.
Day 16: Take A Class (Creative, Health, etc.)
A great way to practice more self-care is by taking time to learn something new. You could do this by taking a cooking class, an art class, or even a fitness class.
Pick something that interests you and dedicate some time and energy to learning it.
Day 17: Do A Full Body Stretch When You Wake Up
Starting your day with a full-body stretch is not only an excellent way to wake up your body and get your blood flowing, but it’s also great for relieving tension after sleeping. You can do the stretches on your own, or you can follow a guided stretching routine on YouTube or a fitness app.
Day 18: Go Swimming
Swimming, like walking, is a great form of physical activity that is low-impact and can provide several health benefits. Not only can it help you stay physically fit, but it’s also great for relieving stress, improving your mood, and helping with relaxation.
You can achieve this by swimming laps in the lane pool, or going for a leisurely swim in the shallow end.
Day 19: Get Up 30 Minutes Earlier & Plan Your Day
This is my absolute favorite! A foolproof way to prioritize your self-care is to plan out your day. Doing this can help you ensure you have enough time to get everything done, that you have time set aside for yourself to practice self-care, and to be present with your family, at work, etc.
Need motivation to get up early? Check out these waking up early quotes.
Day 20: Eat Lunch Somewhere Different
An underrated way to practice self-care is to find new things that boost your mood. Eating lunch somewhere different is a way for you to break up your normal routine, see and try something new, and just enjoy the moment.
Day 21: Buy Yourself Flowers
Don’t wait for someone to buy you flowers, go out and buy them yourself! This is a great way to boost your emotional well-being and remind yourself that you deserve love and care.
Flowers are also a great way to brighten your space which is great for self-care of your environment and where you love to be.
Day 22: Set A New Goal For Yourself
Self-care can also be about personal growth, and a great way to evolve personally is by setting and achieving goals. These can be about your health and fitness, your finances, your career, your habits, and so much more.
Plus, setting goals can help you stay motivated and focused on something that is important to you. This purpose in life is invaluable.
Day 23: Get A Massage
Massages can help alleviate stress and tension in your body, which is why it’s a great self-care activity. You can get a massage at a spa, in your home, or even from your significant other. If none of those options are feasible, learn how to do a self-massage.
Day 24: Declutter Your Space
An aspect of self-care that isn’t usually thought of as self-care is your personal space. After all, you want your space to help you relax, stay focused, and be productive. One of the ways to achieve this is by decluttering your space.
Start by focusing on one room where you spend most of your time and declutter anything you don’t want or need anymore.
Day 25: Make A Vision Board
Taking time to think about where you want to go in life is self-care. It is proving to yourself that your wants and needs matter. Creating a vision board is a great way to do this. Gather up images, words, and quotes that inspire you and put them together. Then, hang your vision board somewhere you will see it often.
Day 26: Do A Face Mask
Facial masks are one of the easiest and most enjoyable self-care activities. Plus, it’s an easy and affordable way to take care of your skin. You could do this self-care activity on its own, or you could even pair it up with one of the other self-care ideas from this challenge that you want to do again.
Day 27: Catch Up With A Friend
The self care challenge of catching up with a friend will do you incredibly good. Social self-care plays a big part in your overall wellbeing. You get less lonely, have more fun, and you can talk about your worries and seek help if you need it.
Day 28: Spend Time Doing A Hobby
Hobbies are incredibly important for our mental, emotional, and even physical health. However, many people either don’t have any hobbies or don’t carve time out in their schedule to do them. So, today, spend some time doing a hobby that you love or learning a new hobby that interests you.
Day 29: Try A New Healthy Recipe
Get creative in the kitchen and try out a new healthy recipe. This gives you something to look forward to and can help make healthy eating a fun experience. Choose a new dish that excites you or even one that uses ingredients you are unfamiliar with but have always wanted to try.
Day 30: Reflect On The Past 30 Days
You might be surprised to see just how much doing these 30 days of self-care activities every day has helped you mentally, physically, and emotionally. Take some time today to reflect on that. Think about how you felt before and how you feel now. Consider what activities you enjoyed the most.
But don’t let the magic end here! Think about how you will practice more self-care for the next 30 days ahead too. You can do this same challenge again, or you can get creative and make up your own! For self-care challenge ideas, you can use this existing challenge, or you can look online for other ideas.
FAQs to Self-Care Challenge
What Are The 8 Areas of Self-Care?
There are 8 key areas of self-care, and they each serve a different purpose.
- Physical: Includes things like eating nutritiously, exercising regularly, getting adequate sleep, and managing stress levels.
- Mental: Includes things like developing emotional awareness, engaging in positive self-talk, and challenging negative thoughts.
- Emotional: Includes things like recognizing and understanding emotions as they arise, finding ways to express emotions healthily, and having healthy boundaries with others.
- Environmental: Includes things like finding ways to reduce environmental stressors, living in a safe and comfortable space, and creating an environment that supports self-growth.
- Social: Includes things like developing meaningful relationships, connecting with others through activities, and giving back to the community.
- Spiritual: Includes things like exploring your values and beliefs, exploring nature, meditating or praying, and expressing gratitude for life’s blessings.
- Recreational: Includes things like participating in activities that bring joy and relaxation, finding hobbies, and taking time for yourself to do something you enjoy.
- Financial: Includes things like developing a budget, setting financial goals, and researching ways to save money.
By incorporating these 8 areas of self-care into your life, you can ensure that you are taking care of yourself from the inside out. You will find that all 8 of these areas have been incorporated in the 30-day self-care challenge above.
Read this post, if you want to find out more about the 8 areas of self-care.
What Are Basic Self-Care Skills?
Self-care skills are the skills you need to be able to take care of yourself. These include things like proper nutrition, exercise, relaxation techniques, time management, stress management, emotional awareness, etc.
Developing self-care skills starts from a young age and continues to evolve as we age. It is important to understand each of these skills, how they can contribute to our overall well-being, and how we can improve them in our own lives even further.
What Are The Signs of Lack of Self-Care?
Physical signs of lack of self-care can include fatigue, loss of appetite or cravings for unhealthy food, and changes in sleeping patterns.
Mental signs of lack of self-care can include anxiety, depression, difficulty concentrating, irritability, and low self-esteem.
Emotional signs of lack of self-care can include feeling overwhelmed, lack of motivation or interest in activities, feeling isolated, and avoiding contact with others.
As you can see, there are many signs of a lack of self-care. It’s important to know what they are so that you can pay attention to your body, mind, and emotions to recognize when you need to make a change or take a break.
What Do You Put in a Self-Care Jar?
When you lead a busy life, as most people do, it can be hard to make time for yourself. That’s where the use of a self-care jar can come in handy. This is simply a jar that you fill with activities or items that help you relax and take care of yourself.
You can fill your jar with any of the activities that were included in the 30-day self-care challenge above or any other things you think will help. This could include affirmations, quotes, different activities, and so on.
Self-Care Challenge: Before You Go . . .
Good luck as you set out on your 30 day challenge of self-care. Doing these self-care activities each day is sure to help you feel more relaxed, energized, and connected. You can also pick your favorite activities and start out with a 7 day self care challenge before committing to 30 days.
And remember, taking care of yourself is a priority — not an afterthought!
If you need more inspiration on how to take better care of yourself, check out these posts:
- Simple 5 Minute Self-Care Activities When You Have No Time
- Barriers To Self-Care And How To Let Go Of Them
- Create A Self Love Routine In 6 Simple Steps
- 90+ Powerful Self Care Quotes For Happy And Healthy Moms
- 7 Simple Self Care Ideas For Busy Moms When Feeling Overwhelmed
About The Author
Saskia is a mom, blogger, and freelance writer. She loves sharing tips on self-care, personal growth, and productivity & organization. Find out more about her or get in touch with her here.