Twenty 30-Day Challenge Ideas To Improve Your Life

woman doing planks in a gym

Last Updated on October 5, 2023 by Lori Geurin

Do you want to make a positive change in your life but feel overwhelmed by the thought? Taking on a 30-day challenge can be an excellent way to start. Not only is it achievable, but it also gives you time to build good habits and break bad ones.

By committing to one of these challenges, you can create a lasting transformation that will positively affect your body and mind. From improving sleep quality or increasing physical activity levels, there are many benefits associated with undertaking a 30-day challenge.

In this article, we’ll look at 20 different 30-day challenges that can help improve your life and provide helpful tips for making them successful. So read on to find out more!

Table Of Contents
  1. What Is A 30-Day Challenge?
  2. Benefits of Fitness Challenges
  3. Benefits of Wellness Challenges
  4. Twenty 30-Day Wellness Challenge Ideas for Self Improvement
  5. Do 30-Day Challenges Actually Work?
  6. What Is a Good Monthly Challenge?
  7. Morning Routine Challenges
  8. Mental Health Benefits of a Health and Fitness Challenge
  9. Strategies To Eliminate Negative Self-Talk
  10. One Random Act of Kindness Challenge
  11. Final Thoughts: Fun 30-Day Challenges

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Weekly Wellness Log 365-day food and fitness journal

What Is A 30-Day Challenge?

A 30-day challenge is a tried-and-true method for establishing new healthy habits and improving your life.

You may have come across online wellness challenges on Pinterest or during a Google search. They’ve been around a while, but they’ve recently become extremely popular. Why? Because they’re fun and they work!

They can be a fun way to spice up your life and break out of monotonous routines while embracing healthy habits. Most of the challenges are easy to start and focus on particular health or wellness goals or habits. 

I just finished a 30-fitness challenge doing bodyweight exercises every day for a month, and I’m feeling stronger, healthier, and more fit. I enjoyed it so much that I just started another challenge!

personal growth planner template printable

30 Day Challenge Tracker Printable

A 30-Day Goal tracker is a printable tool for keeping track of your progress and staying organized during a health and wellness challenge. We created a 30-Day Challenge Journal Tracker as a simple yet powerful technique to track your exercise and nutrition challenges.

It helps you to keep track of your health and fitness goals while remaining organized and inspired! The tracker has slots to record information or check off each day you achieve your goal.

For those who want to be healthy and form positive habits, the 30-Day Challenge Tracker is a fantastic tool!

30 day challenge tracker journal printable
Printable Challenge Tracker Journal

Benefits of Fitness Challenges

Here are just a few of the advantages you’ll enjoy doing fitness challenges:

  • Chronic disease prevention[*]
  • Increased energy[*]
  • Improved longevity and quality of life[*]
  • Improved memory and learning[*]
  • Fat loss[*]
  • Stress relief[*]
  • Greater endurance[*]
  • Weight loss[*]
  • Better sleep[*]
  • Improved mood[*]

Benefits of Wellness Challenges

Depending on the specific challenge, you may enjoy some of the benefits listed above in addition to the following:

RELATED: How to Develop a Growth Mindset: 6 Practical Tips for Personal Success

30 day challenges for better health and wellness /  a lady sitting cross-legged at sunset in the mountains

Twenty 30-Day Wellness Challenge Ideas for Self Improvement

Each challenge is self-paced, which means you can start and stop them whenever it’s convenient for you. My advice is to focus on no more than 1 or 2 at a time. More than this can be ineffective.

Simply click the links below to visit each of the challenges. You may want to share this post with a friend so you can do the challenges together. Have fun creating new healthy habits!

1. Social Media Detox Challenge (with a FREE printable calendar tracker!) from LoriGeurin.com

social media detox challenge / a computer keyboard, jewelry , and a cellphone
30-Day Social Media Detox // LoriGeurin.com

2. Health Challenge from Culture Trip

health challenge on a green background
The 30-Day Health Challenge // Credit: Culture Trip

3. Happiness Challenge from Captivating Crazy

30-day happiness challenge with flowers and leaves
Happiness Challenge // Credit: Captivating Crazy

4. Ab Challenge from Fitty Foodies

30-day ab challenge with pink and black accents
Ab Challenge // Credit: Fitty Foodies

Check out the weightlifting log book on Amazon to help you stay motivated and organized!

weightlifting log book / exercise book

5. Squat Challenge from Happy Healthy Motivated

squat challenge with red, orange, yellow, and green blocks
Squat Challenge // Credit: Happy Healthy Motivated

6. Gratitude Challenge from DIY With My Guy

30-day gratitude challenge with text on boxes
Gratitude Challenge // Credit: DIY With My Guy

RELATED: 16 Best Fitness Gifts for Guys

Printable Gratitude Wellness Journal

Do you want to start practicing gratitude on a daily basis? It’s simple to get started, and it has a positive influence on almost every area of your life. You may want to print out a gratitude journal to document all of the wonderful things that happen to you each day.

Check out our Gratitude Wellness Journal and Daily Gratitude Tracker to get started!

gratitude wellness journal tracker
Printable Journal for Tracking Gratitude


7. Plank Challenge from Runnin For Sweets

30 day challenge ideas / plank challenge on green background
Plank Challenge // Credit: Runnin For Sweets

8. Detox Water Challenge from Blogilates

30 day challenge ideas / detox water challenge with water and fruit recipes
Detox Water Challenge // Credit: Blogilates

RELATED: 9 Surprising Health Benefits Of Drinking Lemon Water

9. Healthier You Challenge from Wondermom Wannabe

30 day challenge ideas / healthier you challenge with wellness ideas
Healthier You Challenge // Credit: Wondermom Wannabe

10. Self Care Challenge from Forgetting Fairy Tales

30 day self care challenge on a white and pink background
Self Care Challenge // Credit: Forgetting Fairy Tales

Want to learn what to do when you say something you regret? These important strategies will help you be more forgiving of yourself and flip the script on negative self-talk.


11. Walking Challenge from Snacking In Sneakers

30 day challenge ideas / walking challenge and person tying shoelaces on running shoes
Walking Challenge // Credit: Snacking In Sneakers

Check out the 7 benefits of walking!

12. Strong Arms Challenge from Your Choice Nutrition

30 day challenge ideas / strong arms challenge with exercises for your arms on a red background
Strong Arms Challenge // Credit: Your Choice Nutrition

Printable Weekly Workout Tracker

Our printable fitness tracker can help you stay on top of your fitness goals and not miss a beat.

Looking to keep track of the workouts you’ve completed? Our printable workout tracker to help!

printable weekly workout tracker
Printable Weekly Exercise Tracker

13. Meditation Challenge from Simply Christa Anne

30 day challenge ideas / meditation challenge for deep breathing practice
Meditation Challenge // Credit: Simply Christa Anne

14. Mental Wellness from Blessing Manifesting

30 day challenge / mental wellness challenge for mental health
Mental Wellness Challenge // Credit: Blessing Manifesting

15. Yoga Challenge from Darebee

30 day challenge ideas / yoga challenge showing different yoga poses
Yoga // Credit: Darebee

16. A Healthier You Challenge from My Fitness Pal

30 day challenge / a healthier you challenge and a woman in fitness gear stretching her arms
A Healthier You Challenge // Credit: My Fitness Pal

17. No Sugar Challenge from Femme Fitale Fit Club

30 day challenge ideas / no sugar challenge with an ice cream cone in the background
No Sugar Challenge // Credit: Femme Fitale Fit Club

RELATED: 7 Simple Tricks To Reduce Sugar Cravings More Effectively

18. Declutter Challenge from Kelly Golightly

30 day challenge / declutter challenge with organization ideas
Declutter Challenge // Credit: Kelly Golightly

19. Mindfulness Challenge from Today

30 day challenge ideas / mindfulness challenge with a month of mental health ideas
Mindfulness Challenge // Credit: Today

20. At-Home Self Care Challenge from Our Mindful Life

30 day challenge ideas / at home self care challenge with ideas to stay healthy and active
At-Home Challenge // Credit: Our Mindful Life

RELATED: 10 Wellness Habits for a Healthy Life: Self Care Matters

If you liked these 30-day challenge ideas, you’re going to love:

30 Day Challenge PRINTABLE  30 Day Goal Tracker  30 Day image 1

Do 30-Day Challenges Actually Work?

Doing a personal wellness challenge is a great way to implement new, healthy habits. Plus, lots of people find them fun and motivating too!

You’ll often finish one challenge and realize you’re ready to do another right away. This could be because most challenges are fairly easy to carry out and don’t require a huge time commitment out of your day.

RELATED: 11 Steps To Lose Weight Easily: Staying Motivated And Maintaining Your Diet

When you realize the progress you’ve made in such a short time, it really is motivating to keep going.

It’s good to be aware that 30 days may not be enough time to make your new habits automatic, but it sure is a great place to start! According to one study, it generally takes between 18 and 254 days for a behavior to become automatic.[*]

Remember that the more you practice a behavior, the more automatic it will become.

RELATED: How to Continue Your Personal Growth and Development Journey

health and wellness challenges for a better life / a lady at the beach in a straw hat on a sunny day

What Is a Good Monthly Challenge?

Taking care of yourself and your health and wellness is a wonderful monthly goal to embrace. A self-care or wellness challenge might imply various things to different people, but the goal is to develop new healthy habits or improve yourself in some way.

Even if you don’t achieve your goal, self-assessment and reflection can be very rewarding. As health and wellness challenges are becoming more popular, there are plenty of options to choose from!

RELATED: 31 Tools For Self-Improvement and Personal Growth

Morning Routine Challenges

The morning is a great time to start the day off on the right foot. By making small and achievable changes in your morning routine, you can eventually form lasting habits that help you lead a more productive, healthier, and enjoyable life.

Creating a consistent morning routine doesn’t have to be boring or tedious. Here are a few simple ideas for morning challenges that can boost your mental health and give you energy for the day ahead.

Eat breakfast.

Although some say breakfast is the most important meal of the day, as an avid intermittent faster, I tend to disagree.

Try taking a 30-day breakfast challenge where you have to choose a nutritious and delicious breakfast every morning for 30 days. This can be anything from an egg sandwich to overnight oats or smoothie bowls. Make sure to track your progress and note how you feel.

Consider writing in a food journal to track your healthy eating and reap the health benefits of making yourself a priority!

Whether you’re trying to lose weight, boost your self-confidence, or simply improve your morning routine, meal planning and tracking what you eat can be motivational.

I love My Fitness Pal, Cronometer, and Daily Dozen from Dr. Gregor if you’re looking for a food-tracking app.

Motivational Self-Confidence Video

Check out this inspiration video to boost your confidence.

Do a morning workout.

Making your physical health a priority has many benefits for your body and mind, but not everyone has time to hit the gym daily.

To get your body moving and energized for the day, try doing a 3-minute workout incorporating warm-up exercises, light cardio, yoga poses, and stretching. This will improve your flexibility and help you start the day feeling refreshed.

A 30-day fitness challenge may be just what you need!

Write in a gratitude journal.

Reminding yourself of everything you have to be thankful for can help erase negative thoughts and make a huge difference in your day.

Try a 30-day gratitude challenge and take a few minutes each morning to write down three things you’re grateful for. Watch how this simple practice can transform your mindset, improve your self-talk, and boost your mood and energy.

Mental Health Benefits of a Health and Fitness Challenge

Stress is a common problem that affects many of us on a daily basis.

It can have an adverse effect on our physical and mental health, leading to feelings of anxiety, fatigue, and irritability. Incorporating stress management techniques into your lifestyle can help reduce the symptoms of stress and improve your overall well-being.

If you’re looking for a simple way to improve your mental health, consider trying a 30-day yoga or meditation challenge.

Stress Relief Tips

If you’re feeling stressed and overwhelmed, it’s important to take a step back and relax. Here are some strategies you can use to reduce stress in your life:

1. Practice meditation or mindfulness.

Meditation can help you clear your mind and refocus on the present moment. Taking a few minutes out of your day to practice deep breathing, guided meditations, and other relaxation techniques can help reduce stress levels and give you more energy for the day ahead.

Deep Breathing Video

Check out this short video I made to share an easy box breathing practice you can do anywhere to enjoy more relaxation and less stress. Follow me on TikTok for more wellness videos.


Take a moment for yourself today. Try this deep breath exercise to melt away, stress and anxiety. And help ease, Exhale worries. You’ve got this! 🧘🏼‍♀️🤍#breathe #breathworkhealing #stressreliefexercise #anxietybusters #mindfulbreathing #anxietyrelief #breathworkmagic #wellnessforlife

♬ Nature Love – AjiMD

2. Exercise regularly.

Moving your body is a great stress reliever! Try walking in nature, dancing to your favorite music, or practicing yoga or tai chi. Making exercise a priority has so many benefits for the body and mind!

RELATED: Relaxing Sleep Music To Help You Sleep Better Tonight

Strategies To Eliminate Negative Self-Talk

Here are some simple tips to free yourself of negative self-talk and feel more tranquil.

1. Become aware of your self-talk.

The first step in eliminating negative self-talk is to become aware that it’s happening. Pay attention to the type of thoughts you have and be mindful when they turn negative.

2. Challenge your negative thoughts.

Ask yourself why you are thinking this way and look for evidence that contradicts the thought. For example, if you’re telling yourself that you can’t do something, think of a time when you have done it in the past or ask someone what they think about your ability to do it.

It is important to reframe your thoughts in a positive way. Instead of saying, “I can’t do this,” try saying, “I will do my best, and whatever the outcome may be, I know that I gave it my all.”

Once you become aware of negative thoughts and challenge them with positive statements, start to check in with yourself each day and notice how you feel.

Self-Talk Challenge

Negative self-talk can be an obstacle to success and happiness, but with some simple strategies, it doesn’t have to stay that way.

Dedicate yourself to a 30-day self-talk challenge and notice the difference in how you feel about yourself and your life. Make sure to celebrate your successes along the way, no matter how small they are. Be patient with yourself, and know that breaking a bad habit and creating a new habit can take some time.

One Random Act of Kindness Challenge

Did you know that showing kindness to another can have amazing benefits for your health and well-being?

Although doing one act of kindness per day can make a big difference in the world, why not challenge yourself to do 30 days? This is an excellent way to practice being kind and to start building habits that will last a lifetime. Consider writing down your random acts of kindness or sharing them with friends and family.

Showing kindness to others is a great way to practice compassion, gratitude, and love. Taking up the 30-day challenge can be an amazing experience, and it’s easy to do. Find simple ways to show kindness each day for the next month, and watch as your world changes around you!

Final Thoughts: Fun 30-Day Challenges

Self-care and wellness challenges are a great way to improve your health and well-being. Whether you decide to take on a 30-day challenge or something shorter, make sure the challenge is appropriate for your needs and goals.

There are so many great ideas for doing a self-improvement challenge, so pick one that sounds appealing and get started!

Check out our Thrive Berry Etsy shop for tons of printable health and wellness journals, trackers, and more to inspire you on your journey. Our printable 30-day challenge is one of our best sellers!

printable 30 day challenge

Have you tried a 30-day wellness challenge? What was your experience like?

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