Photo by Towfiqu barbhuiya on Unsplash
What if you could change everything about your habits with a 30-day challenge?
While the claim that it takes 21 days to start a new habit has been proven to be a myth, 30 days is a great foundation to lay. In fact, studies have shown that it actually takes around 66 days to form new habits. So, a 30-day challenge is a great, achievable way to make it halfway there!
Sidenote: The same study from the European Journal of Social Psychology found that new habits can take anywhere from 18 to 254 days to form, so maybe 30 days will do the trick!
If you're interested in more content about habits, we have also covered how to eliminate the most common bad work habits, how to use habit trackers to build healthier habits, and the strange but fascinating science behind habits.
Table of Contents
- How to Set a 30-Day Challenge Goal
- Types of 30-Day Challenges: Daily Versus Duration
- 30-Day Money Challenge Ideas to Try
- 30-Day Creativity Challenges to Try
- 30-Day Professional Development Challenges to Try
- 30-Day Simplification Challenges to Try
- 30-Day Self-Love Challenges to Try
- 30-Day Kindness Challenges to Try
How to Set a 30-Day Challenge Goal
- Make Your Plan: Set a goal and plan when and where you’ll perform the new habit. Try to include details.
- Write it Down: Keep track of when you perform the habit, so you can review it later. This is especially important at the beginning, when the action probably won’t feel instinctual. It also helps you visualize your progress, so you can see how often you did complete the new action instead of always focusing on when you forgot to.
- Tell Somebody: This is an optional step, but I have found it helps to create a little accountability. Make an announcement, tell your friends, or invite others to join you in you thirty-day challenge. Create some camaraderie to help achieve a goal alongside someone else, or to have someone who might ask, "So, how's that productivity challenge going?"
- Give Yourself Grace: Don’t expect these changes to happen overnight, and don't let the first hiccup deter you. If you miss a day, you didn't fail. You can pick it right up the following day. Remember, you make the rules.
- Be Consistent: Some of the most successful goals rely on consistency. For example, if you're looking to incorporate a daily walk into your routine, it's best to aim to take your walk around the same time every day.
Types of 30-Day Challenges: Daily Versus Duration
There are two common ways to attack a 30-day challenge. While some challenges lend themselves to doing something every single day, other challenges require you to keep a habit going for 30 days.
For the purpose of this article, I'll call these daily challenges and duration challenges. While a daily challenge requires a specific action item each day, the duration challenge is more about being mindful of a specific intention or goal.
Furthermore, some challenges will require you to be a little more realistic, and this is where it can be important to choose whether you want to try a daily challenge or a duration challenge.
EXAMPLE: I am a working mother with two small children, one of whom is currently a ten-month-old. While I would love to set a 30-day challenge to get a minimum of eight hours of sleep, that's probably not going to happen for me at this season of my life!
So, rather than setting a daily goal to get 8 hours of sleep, I can set a duration goal to get more sleep. During the duration goal, I can track my habits and note how my sleep habits affect my daily life and vice versa!
So, rather than setting a daily goal to get 8 hours of sleep, I can set a duration goal to get more sleep. During the duration goal, I can track my habits and note how my sleep habits affect my daily life and vice versa!
Daily 30-Day Challenge Examples
- Drink 64 ounces of water every day for 30 days.
- Write in a journal for five minutes every day for 30 days
- Walk for 30 minutes every day for 30 days.
Duration 30-Day Challenge Examples
- Shop from local businesses for a 30-day period. (You don't need to buy something every day—and you probably shouldn't, anyway!)
- Practice more patience for a 30-day period.
- Practice saying no for a 30-day period. (This doesn't mean you must make sure you say no every day.)
30-Day Money Challenge Ideas to Try
If money is a constant stressor and you feel intimidated by *all* the money advice out there, a 30-day challenge might be the perfect place to start practicing healthier and more mindful spending, saving, and budgeting habits.
Personally, I love implementing no-spend days into my routine. These days allow me to slow down and really consider the places where I tend to spend money impulsively. Here are some money challenges to try.
- Track Every Expense: Write down every single expense you make throughout the day.
- Create a Budget: Make a detailed budget outlining your income and expenses for the month.
- No-Spend Challenge: Try not to spend any money on non-essential items for 30 days.
- Meal Planning: Plan your meals for the entire month and stick to a grocery list.
- Cut Out a Luxurious Expense: Identify one luxury expense (coffee, eating out, etc.) and eliminate it for the month.
- Sell Unwanted Items: Sell at least one item per day on online platforms like eBay or Facebook Marketplace.
- Automate Savings: Set up automatic transfers to your savings account every day for 30 days.
- Track Your Net Worth: Calculate your net worth at the beginning and end of the month to see progress.
- DIY Challenge: Try to DIY something you would usually buy, such as household cleaners or gifts.
- Compare Prices: Research and compare prices before making any purchases.
- Cancel Unused Subscriptions: Identify and cancel any subscriptions you're not using or don't need.
- No Eating Out Challenge: Cook all your meals at home and avoid eating out for the entire month.
- Cash-Only Challenge: Use only cash for all your purchases to become more mindful of spending.
- Negotiate Bills: Call your service providers to negotiate lower rates for your bills.
- Financial Education: Spend at least 30 minutes each day learning about personal finance topics.
- No Impulse Buying: Avoid making any impulse purchases for 30 days.
- Declutter Your Finances: Organize your financial documents and declutter unnecessary paperwork.
- DIY Entertainment: Find free or low-cost entertainment options instead of spending on movies, concerts, etc.
- Energy-Saving Challenge: Reduce energy consumption and lower utility bills by being mindful of energy usage.
- Comparison Shop: Compare prices from different stores before making any purchases.
- Learn a New Skill: Invest in a skill that can potentially increase your income in the future.
- 52-Week Money Challenge: Save an increasing amount of money each week for a year.
- Debt Payoff Challenge: Make extra payments towards your debts to accelerate the payoff process.
- Investment Challenge: Research and make a small investment in stocks, bonds, or mutual funds.
- Couponing Challenge: Use coupons and discount codes to save money on your purchases.
- Freelancing Challenge: Take on freelance gigs or side jobs to earn extra income.
- Plan for the Future: Set specific financial goals for the future and outline steps to achieve them.
30-Day Creativity Challenges to Try
If creativity is at the core of who you are, but you've lost touch with it lately, I see you! Making time for creative endeavors is probably one of the first things to fall away when we are busy, distracted, or overwhelmed.
These creativity 30-day challenges help to get you back into creating, even if it's spending less than five minutes of your day consciously doodling, writing a few sentences, or looking through old creative projects for inspiration.
- Daily Doodle Challenge: Create a small doodle or sketch every day.
- Photo-a-Day Challenge: Take a photo every day, focusing on different themes or subjects.
- Writing Prompt Challenge: Write a short story or poem based on a daily writing prompt.
- Sketchbook Challenge: Fill a page in your sketchbook every day with drawings, doodles, or designs.
- Coloring Book Challenge: Get yourself a coloring book (or steal one from your toddler, like me!) and spend time coloring.
- Daily Haiku Challenge: Write a haiku poem each day, focusing on nature, emotions, or daily life.
- One-Minute Drawing Challenge: Set a timer for one minute and draw whatever comes to mind.
- Found Object Art Challenge: Create art using only found objects or materials around your home.
- 30-Day Lettering Challenge: Practice a different style of lettering each day, using pens, markers, or digital tools.
- Color Palette Challenge: Create artwork using only a limited color palette each day.
- Daily Collage Challenge: Make a collage using magazine clippings, photos, or digital images.
- Daily Crafting Challenge: Create a small craft project each day, such as knitting, origami, or jewelry making.
- 30-Day Art Journal Challenge: Fill an art journal page each day with drawings, paintings, or mixed media art.
- Daily Photography Editing Challenge: Take a photo each day and experiment with different editing techniques.
- Nature Sketch Challenge: Spend time outdoors and sketch something from nature each day.
- Daily Creative Writing Exercise: Write a short piece of fiction or non-fiction based on a daily writing exercise.
- Miniature Art Challenge: Create a small piece of art using miniature materials or a small canvas.
- Daily Digital Art Challenge: Create digital art using drawing apps, graphic design software, or photo editing programs.
- Self-Portrait Challenge: Create a self-portrait each day using different mediums or styles.
- Creative Cooking Challenge: Cook a new recipe or create a new dish each day, focusing on presentation and flavor.
- Daily Poetry Challenge: Write a new poem each day, experimenting with different forms and structures.
- Abstract Art Challenge: Create abstract artwork using different techniques and materials each day.
- Daily Comic Strip Challenge: Create a short comic strip or comic panel each day, focusing on storytelling and humor.
- Typography Challenge: Create typographic artwork each day using different fonts and layouts.
- Daily Hand-Lettering Challenge: Practice hand-lettering each day, focusing on different phrases or quotes.
- Experimental Art Challenge: Experiment with different art mediums, techniques, or styles each day.
30-Day Professional Development Challenges to Try
You know we're all about a 30-day professional development challenge. Here are some of our favorite ways to amp up our careers, about one month at a time.
- Set SMART Goals: Define specific, measurable, achievable, relevant, and time-bound goals for your professional growth.
- Networking Challenge: Connect with at least one new professional contact every day through LinkedIn or other networking platforms.
- Skill Development: Learn a new skill relevant to your field or desired career path each day.
- Daily Reading: Read an article, blog post, or book chapter related to your industry or professional development every day.
- Online Course Challenge: Enroll in and complete an online course or tutorial each day to enhance your knowledge and skills.
- Feedback Challenge: Request feedback from colleagues or supervisors on your work or performance each day.
- Presentation Practice: Practice delivering a short presentation or pitch every day to improve your communication skills.
- Industry Research: Spend time each day researching trends, best practices, and innovations in your industry.
- Professional Blogging: Write and publish a blog post on a professional topic or industry-related experience each day.
- Job Search Challenge: Dedicate time each day to search for job opportunities, tailor your resume, and submit applications.
- Leadership Challenge: Take on a leadership role or initiative within your team or organization each day.
- Mentorship Challenge: Seek out a mentor or offer mentorship to someone in your field each day.
- Public Speaking Challenge: Practice public speaking skills by participating in a speaking engagement or joining a public speaking club.
- Time Management: Improve your time management skills by setting priorities and optimizing your daily schedule.
- Writing Challenge: Write a professional email, report, or proposal each day to enhance your writing skills.
- Conflict Resolution: Practice resolving conflicts or addressing difficult situations in the workplace each day.
- LinkedIn Optimization: Update your LinkedIn profile and engage with your network by sharing relevant content or participating in discussions.
- Career Reflection: Reflect on your career goals, strengths, and areas for improvement each day.
- Professional Development Seminar: Attend a virtual or in-person seminar, workshop, or conference session each day.
- Interview Practice: Practice answering common interview questions and refining your interviewing skills each day.
- Coding Challenge: Learn and practice coding skills by completing coding challenges or exercises each day.
- Financial Literacy: Increase your financial literacy by learning about budgeting, investing, or personal finance management each day.
- Diversity and Inclusion: Educate yourself on diversity and inclusion issues in the workplace and identify actions to promote inclusivity each day.
- Industry Certification: Work towards obtaining a relevant industry certification or accreditation by studying and preparing each day.
- Project Management: Develop project management skills by planning and executing a small project or task each day.
- Presentation Design: Design visually engaging presentations or graphics using tools like PowerPoint or Canva each day.
- Language Learning: Dedicate time each day to learn or practice a new language relevant to your career or industry.
- Professional Branding: Enhance your professional brand by updating your resume, portfolio, or online profiles each day.
- Stress Management: Implement stress management techniques such as mindfulness or relaxation exercises each day.
- Reflect and Plan: Reflect on your progress, achievements, and lessons learned throughout the challenge, and create a plan for continued professional growth.
30-Day Simplification Challenges to Try
A simpler life might be a happier one.
Without all the distraction of clutter and the never-ending noise taunting you to acquire "more, more more!", use these 30-day simplification challenges to lean into gratitude for what you have, but that's not all. These simplification challenges will also teach you about what can be let go. You'll likely find out that you have a precious few things that really, truly matter to you.
- Declutter One Area: Each day, declutter one area of your home, starting with small spaces like a drawer or shelf.
- Digital Detox: Spend at least one hour each day away from electronic devices and screens.
- Clothing Challenge: Each day, donate or discard one piece of clothing that you no longer wear or need.
- Meal Planning: Plan your meals for the entire week ahead each day, simplifying grocery shopping and meal preparation.
- Minimalist Wardrobe: Choose a limited number of clothing items to wear for the entire month, mixing and matching to create different outfits.
- Unsubscribe Challenge: Unsubscribe from unnecessary email subscriptions and mailing lists each day to reduce inbox clutter.
- Create a One-In, One-Out Rule: For every new item you bring into your home, remove one item to maintain a clutter-free space.
- Social Media Cleanse: Limit social media usage to only 30 minutes per day and unfollow accounts that don't bring value or joy.
- Mindfulness Meditation: Practice mindfulness meditation for at least 10 minutes each day to simplify and calm the mind.
- Evening Routine: Establish a simple evening routine to wind down before bed and prepare for the next day.
- Limit TV Time: Reduce TV watching time to only one hour per day and use the extra time for other activities.
- Digital Declutter: Organize and delete unnecessary files, photos, and apps from your devices each day.
- Financial Simplification: Review your expenses and simplify your finances by consolidating accounts or automating bill payments.
- Say No More Often: Practice saying no to commitments, activities, or purchases that don't align with your priorities or values.
- Home Cleaning Routine: Establish a simple daily cleaning routine to keep your home tidy and organized.
- Single Tasking: Focus on one task at a time and avoid multitasking throughout the day.
- Reduce Paper Clutter: Scan and digitize important documents each day to reduce paper clutter and create a digital filing system.
- Nature Walks: Spend time outdoors each day connecting with nature and enjoying the simplicity of the natural world.
- DIY Challenge: Complete one DIY project each day using materials you already have at home.
- Phone-Free Meals: Enjoy meals without distractions from your phone or other electronic devices.
- Limit News Consumption: Reduce news consumption to only once a day to avoid information overload and overwhelm.
- Let Go of Perfectionism: Embrace imperfection and let go of the need for everything to be perfect.
- Practice Graciousness: Practice acts of kindness and graciousness towards others each day.
- Simplify Your To-Do List: Prioritize tasks and focus on completing the most important ones each day.
- Quality Time with Loved Ones: Spend quality time with loved ones each day, focusing on meaningful connections and conversations.
- Practice Minimalist Design: Simplify your surroundings by removing excess decorations and embracing minimalist design principles.
- Reflect and Simplify: Take time each day to reflect on your progress and identify areas where you can further simplify your life.
30-Day Self-Love Challenges to Try
Who has time for self-love? Well, we probably should pencil some in. Studies on self-love have shown that over 70 percent of people believe self-love significantly impacts their career and job satisfaction.
- Daily Affirmations: Start each day by reciting positive affirmations about yourself and your worth.
- Gratitude Journaling: Write down three things you're grateful for each day, focusing on aspects of yourself and your life. Speaking of gratitude journals, we have a digital gratitude journal for you!
- Digital Detox: Take one hour each day to unplug from technology and enjoy some quiet time alone. Give your thumbs a break.
- Daily Meditation: Practice meditation for at least 10 minutes each day to cultivate inner peace and self-awareness.
- Compliment Yourself: Give yourself a genuine compliment in the mirror each morning to boost your self-esteem.
- Set Boundaries: Identify and communicate your boundaries to others to honor your needs and prioritize self-respect.
- Random Acts of Kindness: Perform one random act of kindness for yourself each day, whether it's treating yourself to a favorite snack or indulging in a hobby.
- Positive Self-Talk: Challenge negative self-talk by replacing it with compassionate and empowering thoughts.
- Physical Activity: Engage in at least 30 minutes of physical activity each day to boost your mood and energy levels.
- Creative Expression: Spend time each day engaging in a creative activity that brings you joy, whether it's painting, writing, or dancing.
- Healthy Eating: Nourish your body with nutritious meals and snacks each day to show yourself love from the inside out.
- Forgiveness Practice: Practice forgiveness towards yourself and others each day to release resentment and cultivate inner peace.
- Mindful Breathing: Practice deep breathing exercises throughout the day to center yourself and reduce stress.
- Practice Saying No: Say no to commitments or activities that drain your energy or don't align with your priorities.
- Visualization: Visualize yourself achieving your goals and living a life filled with love, joy, and abundance each day.
- Quality Time: Spend quality time with loved ones or pets each day to deepen your connections and feel supported.
- Nature Time: Spend time in nature each day, whether it's a walk in the park or simply sitting outside and soaking up the sunshine.
- Declutter: Clear out physical and mental clutter each day to create space for positivity and self-love to flourish.
- Learn Something New: Challenge yourself to learn something new each day, whether it's a new skill or interesting fact.
- Gratitude for Your Body: Express gratitude for your body and all that it does for you each day, regardless of its appearance.
- Set Intentions: Set positive intentions for your day each morning to focus your energy and attention on what truly matters to you.
- Practice Compassion: Extend compassion towards yourself and others each day, recognizing that we are all doing the best we can.
- Reflect on Achievements: Reflect on your accomplishments and successes each day, no matter how small, to build self-confidence.
- Connect with Your Inner Child: Engage in playful activities or hobbies that bring out your inner child and ignite feelings of joy and wonder.
- Practice Acceptance: Embrace yourself exactly as you are, flaws and all, and practice self-acceptance each day.
- Celebrate Your Uniqueness: Celebrate what makes you unique and special each day, recognizing that you are worthy of love and belonging just as you are.
30-Day Kindness Challenges to Try
As we already established, self-directed kindness is important. However, it's also important to spread the love to others. These 30-Day Kindness challenges encourage you to infuse small but meaningful kindnesses in your daily routine.
Helping others feels good and has huge personal returns, too!
Studies have found that acts of kindness are linked to increased feelings of well-being. Helping others improves our support networks, encourages us to be more active, and improves our overall self-esteem.
- Compliment Challenge: Give at least one genuine compliment to someone each day.
- Random Acts of Kindness: Perform one random act of kindness for a stranger each day, such as paying for someone's coffee or holding the door open.
- Thank You Notes: Write and send a thank-you note or email expressing appreciation to someone each day.
- Smile Challenge: Smile at everyone you encounter throughout the day, spreading positivity and warmth.
- Listen Actively: Practice active listening by giving your full attention to others when they speak, without interrupting or judging.
- Support Local Businesses: Make a conscious effort to support local businesses each day by purchasing from them or leaving positive reviews.
- Volunteer Challenge: Dedicate time each day to volunteer for a cause or organization that is meaningful to you.
- Helping Hand: Offer to help someone in need with a task or errand each day.
- Send Encouraging Messages: Send a text or message to someone you know who may be going through a tough time, offering words of encouragement and support.
- Donate Unused Items: Declutter your home and donate unused items to those in need each day.
- Express Gratitude: Take time each day to express gratitude towards someone in your life, whether it's a friend, family member, or colleague.
- Hold the Elevator: Make an effort to hold the elevator or door open for others each day, showing courtesy and consideration.
- Share Knowledge: Don't be a gatekeeper! Share your knowledge or expertise with someone who could benefit from it each day.
- Plant Seeds of Kindness: Plant flowers or seeds in public spaces to brighten someone's day each day.
- Forgive Someone: Practice forgiveness by letting go of resentment or anger towards someone who has wronged you each day.
- Donate Blood: Commit to donating blood or registering as an organ donor each day.
- Pick Up Litter: Pick up litter in your community or local park each day to keep the environment clean.
- Share Positive News: Share uplifting or positive news stories on social media each day to spread optimism and hope.
- Give Genuine Compliments: Give at least one genuine compliment to someone else (or yourself) to spread the love.
- Send Snail Mail: Send a handwritten letter or card to a friend or family member to brighten their day. Who doesn't love finding something *besides bills* in their mailbox?
- Be Kind to Animals: Show kindness to animals by volunteering at a local animal shelter or feeding stray animals each day.
- Practice Patience: Practice patience and understanding in all your interactions each day, especially in challenging situations.
- Offer Encouragement: Offer words of encouragement and support to someone pursuing their goals or dreams each day.
- Spread Positivity: Share positive and inspiring quotes or messages on social media each day to uplift others.
- Help a Neighbor: Offer to help a neighbor with household chores or tasks each day.
