Twenty 30 Day Challenge Ideas To Improve Your Life

woman doing planks in a gym

Last Updated on September 9, 2022 by Lori Geurin

Do you want to live a healthier life? Do you want to be more active or eat healthier foods? Whatever your health goals may be, there are many health challenges that can help! These 30-day challenge ideas were created by other bloggers and health coaches in order to help people achieve their health goals through a variety of different methods.

If you need some ideas for how to start a healthy lifestyle or get back on track with your wellness journey then one of these health challenges could be perfect for you!

You’ll discover some of the best health and wellness challenges and ideas for weight loss, self-improvement, and fitness. There’s something for everyone! And they’re the perfect way to start creating a better life for yourself.

This post may contain affiliate links. This means that if you make a purchase through one of my affiliate links, I may get a small commission at no additional cost to you. Thank you so much for supporting our little blog. I appreciate you!

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!

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

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 start implementing new, healthy habits. Plus, lots of people find them fun and motivating too!

Many times you’ll finish one challenge and realize you’re ready to jump into doing another one 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.

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

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 plenty of fun and rewarding challenges to choose from, 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!

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

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.