What are some good 30 day challenges?
Today, you’ll find amazing 30 day challenge ideas that motivate you! Plus, you’ll see that you can turn any good habit into a challenge.
And the beauty is that after you’re done with the 30 days, you have often built a lasting habit. Simply because you got used to following through.
Do 30 day challenges work?
First, sometimes 30 day challenges can be too extreme and lead to relapse later. But for small changes, they are marvelous. In fact, challenges have HANDS DOWN improved my life in the last few years.
Here are my five favorite:
Say positive affirmations daily (30 days):
The challenge was to say them into a camera. This turned out to be a powerful tool I still love today.
Meditate (30 days):
6 Years ago, I began this out of stressed-out desperation. It continues to be a beloved part of my morning routine.
Have a green smoothie every morning (21 days):
A smoothie continues to be my default breakfast even though the challenge was several years ago.
Read a book a week (1 year):
I learned more in that year than I had in multiple years combined. And I continue to read at the same pace, 2 years later.
Get up early (66 days):
The challenge was to rise at 5am, and it became a keystone habit that enabled working out and meditation to become more regular as well. I’m an early riser for life now.
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Here’s the truth: Challenges force you to be a better person. It’s difficult to back out if you are doing it with a friend or have group accountability. That’s a powerful tool!
200 Creative 30 Day Challenge Ideas
Remember, whatever the idea, the challenge is to do it EVERY DAY for the next 30 days. (Aside from a few noted exceptions.)
30 Day Health & Food Challenges
First, these ideas will help you boost energy and focus, lose weight, and become a fitter version of yourself.
1. Cook your own meals only
2. Walk 10,000 steps a day
3. Drink a smoothie every morning
4. Eat a salad every day
5. Take supplements
6. Do X amount of (crunches, pushups, planks seconds, etc.)
7. Brush your teeth twice a day
9. Put sunscreen on your face
11. Go to bed earlier
12. Bring a healthy lunch to work
13. Work out
14. Keep a food log
15. Walk an hour a day
16. Drink ____ ounces of water
17. Stop eating after dinner
18. Do a specific diet (the Whole 30, Keto, Vegan, etc.)
19. Cut out white sugar
20. Cut out white flour
21. Give up alcohol
22. Set out your workout clothes for the next day
25. Prep your food for the next day
26. Give up ___________ for 30 days (dairy, caffeine, fried foods, etc.)
27. Stretch for 10 minutes every day
28. Do yoga (or a few yoga positions every day)
29. Stand up at your desk every hour you work
30. Take 20 minutes to finish a meal (or 30!)
31. Replace desserts with fruit
32. Make your own portion-controlled snacks
33. Eat sitting down at a table
34. Go to bed at the same time every night
35. Track your sleep
36. Make a healthy version of your favored coffee for a month
37. Try a new healthy food
38. Drink a glass of water when you wake up
39. Walk or bike to work (or another regularly visited place)
40. Only eat out at healthy places for a month
41. Quit smoking
42. Limit snacks to one
43. Give up “seconds” at meals
44. Do a walking meeting or conversation every day
45. Choose only healthy options at restaurants
46. Always take the stairs (instead of the elevator)
47. Track how you feel after you eat
48. Dance in your kitchen
49. Go meatless at lunch
50. Eat ____ amount of fruits and vegetables
Related Post: Tiny Steps to a Much Healthier You This Year
30 Day Challenge Ideas for Happiness & Wellness
Next, the following challenges for 30 days will give you a greater sense of calm, happiness, and inspiration.
51. Perform random acts of kindness
52. Check in with a friend or loved one every day
53. Write in a journal (give yourself a minimum time or length)
54. Turn off your screens one hour before bed
55. Do acts of self-care every day (see an easy 30 day challenge HERE)
56. Do a self-love challenge (grab the free challenge printable HERE)
57. Write a thank you note
59. Give a gift or appreciation to someone close (try these free blank love coupons)
60. Reconnect to your hopeful future – write about something you look forward to
61. Engage in one deep conversation
62. Pray for 10 minutes
63. Breathe deeply for 5 minutes
64. Relax for 30 minutes every day
65. Keep flowers in your home
67. Spend 30 minutes in nature
68. Create something (a painting, a book, etc.)
69. Take a 10-minute break at work
70. Do a gratitude challenge (one action of gratitude daily)
71. Put your phone in another room when you sleep
72. Give up (or limit) the news
74. Find a way to laugh every day
75. List 3 things you are grateful for in the morning
76. List 3 good things that happened to you every night
77. Experience beauty (artwork, photography, flowers, music, etc.)
78. Connect with a friend daily
79. Give someone a compliment
80. Work on a garden (or beautiful flowers)
81. Practice forgiveness (forgive yourself or someone else and let it go)
82. Help someone else
83. Ask for help
84. Spend time with your pet
85. Write one thing that makes you happy, and do it every day
86. Go outside in the sunshine
87. Eat lunch with others
88. Answer a self love & discovery journal prompt every day
89. Answer a gratitude journal prompt every day
90. Listen to music
91. Set a “no phone” time and follow it (at dinner, from 8-10 etc.)
92. Take a cold shower (or end it on cold)
93. Do a self-care checklist for 30 days
94. Squash your negative self talk
95. Write down a simple joy (that doesn’t cost money)
96. Smile at yourself in the mirror every morning
97. Make 5 people smile
98. List something you love about yourself
99. Play in some way every day for 20 minutes
100. Donate or give at least one thing
*Looking for a specific wellness challenge? Try this Glow Up Challenge For 30 Days >>
Monthly 30 Day Personal Growth Challenges
Next, these 30 day challenge ideas will build discipline, increase productivity, and make your daily impact MUCH bigger.
101. Wake up at 5am in the morning (or just wake up earlier)
102. Read to learn for at least 10 minutes (See amazing book reading challenge ideas here)
105. Do one thing towards your side business every day
106. Only buy essential items for 30 days (i.e. a spending freeze)
107. Brew your own coffee every day (i.e. a coffee spending freeze)
108. Organize one thing in your house every day
109. Declutter 10 items every day
110. Learn something in your profession every day (read an article, talk to a mentor, etc.)
111. Do your most important task for the day FIRST
112. Only check your email 2X a day
113. Read a book a week (Find amazing book ideas for women HERE)
114. Plan your day for tomorrow
115. Do an organize for back to school challenge
116. Plan your week ahead (once a week for 4-week challenge)
117. Practice a language for 20 minutes (or another skill you’re learning)
118. Read something spiritual like a bible verse or Buddhist teaching
119. Make one phone call a day (to make an appointment, hire help, ask for a discount, etc.)
120. Write down a motivational quote every morning
121. Cut out tv for 30 days
122. Do something that scares you every day (these do NOT have to be big – see this list 50 ways to inch out of your comfort zone)
124. Track your budget
125. Reflect on your day for 10 minutes
126. Write down 10 new ideas every day
127. Exercise your mind for 10 minutes every day (Ex. crosswords, puzzles, play cards, etc.)
128. Do an act of simplifying, automating, or delegating every day for 30 days. (You’ll be AMAZED by how much of the unnecessary you’ve cut out – get a step-by-step guide HERE)
129. Declutter your desk after work every day
131. Spend at least 10 minutes every day on a house project you’ve been wanting to accomplish
132. Invest in yourself in small ways for 30 days
133. Invest in the stock market (using small funds every day to get over any fears of investing)
134. Compliment someone
135. Stop complaining
137. Read/Listen/Watch something you wouldn’t normally do
138. Recycle one thing every day
139. Dress for success – wear clothing that makes you feel amazing
140. Memorize an inspiring and thoughtful quote
141. Find extra money every day to pay down your debts
142. Ponder your purpose, and then write it (or your mission statement) every day
143. Make your bed
144. Keep a commitment
145. Use a reusable shopping bag
146. Contribute to an emergency fund
147. Start an accountability group and do regular check-ins
148. Request feedback from someone daily
149. Meet with someone who inspires you (or listen to, read about, etc.)
150. Tidy up your home for 10 minutes every night
For more on the challenges that impacted my life, watch the video.
Then, read on for family and couples challenge ideas!
The Best 1 Month Family Challenges
Now, do you want to create a close family bond? Try one of these!
151. Eat dinner together every night
152. Establish a family night ritual (once a week for 4 weeks)
153. Take a family evening walk
154. Have a blast with daily Christmas fun in December
155. Read a book out loud to the kids
157. Establish kids routines
158. Follow through on chores with your family for 30 days
159. Do a family journal
160. Institute daily hugs (or “I love yous”)
161. Teach the kids a cooking skill every day (by the end of the month they will know how to do SO MUCH!)
162. Do one thing off of your family bucket list every day
164. Do one of these growth mindset activities for kids and adults together
165. Have a question-based conversation every day (these this or that questions are a great start)
167. Discuss your day as a family
168. Do a gratitude activity together
169. Go without extra screens
170. Do a family workout
171. Do something nice for someone else
172. Tell a joke
174. Taste something new
175. Create a calm and productive family morning routine
30 Day Challenge Ideas for Couples
Finally, these 30 day challenges can be easy or hard, but they are sure to make your relationship stronger than ever.
176. Kiss each other goodbye
177. Spend 30 minutes (undistracted) together every night
179. Listen. Just work on listening without a quick response for 30 days.
180. Set a financial goal you both want and spend the month finding the cash for it.
181. Take a nightly walk with your partner
182. Cook together
183. Train for a 5K, 10K, half marathon together. (Run it at the end of the 30 days)
184. Eat breakfast together
185. Compliment each other
186. Set a goal together and spend the 30 days doing one small thing towards it daily
187. Completely plan a vacation together.
188. Spend 5 minutes snuggling with your partner
189. Establish a date night. (once a week for 4 weeks)
190. Say something positive to your partner every morning
191. Have a once a week lunch date
192. Have a deeper conversation using questions. -Try these deep questions or would you rather for couples!
193. Ask for what you need (be open and direct for 30 days)
194. Speak your partner’s love language daily
195. Bring your partner coffee
196. Do chores together (or spend the challenge practicing a more even split of chores)
197. Hug daily
198. Build in 30 minutes to do your own thing (sometimes, what a relationship needs is a little space)
199. Share an appreciation daily
200. Practice forgiveness (challenge yourselves to let things go after a set period of time)
*See more couples challenges here >>
How to Follow Through on a Challenge
Now, saying “I’m doing a challenge” isn’t enough to follow through the entire 30 days. So, try one of these strategies for best results. *And set them up BEFORE you start the 30 day challenges!
Get Accountability – RIGHT NOW
When the going gets tough…you will want to quit. So, make quitting difficult to do!
Here are easy ways to make sure you follow through:
- Announce the challenge (and progress) to others
- Tell your partner if you mess up there’s a penalty of ($5, cleaning the toilets, etc.)
- Join a group accountability app like StickK or Spar!
- Ask a friend to be your partner and send each other check-in texts showing proof
And don’t miss this daily checklist to keep your inspiration blazing!
Set a Reward
Now, following through on a commitment to yourself is a big deal! So, keep your momentum going by building in a small reward every 7-10 days and a big reward at the end!
- a quality piece of dark chocolate
- a new book
- a bottle of fancy veggie juice
- a night of watching your favorite show
A Larger Reward:
- a cute new outfit
- an outing or vacation
- a professional pedicure
Remember, be sure that your reward doesn’t sabotage the goal itself. For example, if it’s a food challenge, don’t make food the reward! For other great inexpensive ideas, check out these healthy reward ideas!
Take Stock of Your Progress
Some days are plain unmotivating. That’s why it helps to have data proving that you are making progress (even if it’s slow). Use this free habit tracker template, mark an X in your planner for each day, or jot down how you feel each night to remind yourself that it’s worth it.
Remember Your Why
And finally, ten days into the challenge you might be wondering why in the world you wanted to do such a crazy thing in the first place! So, write out your “why” in one sentence. What is the biggest benefit you gain from this new beautiful habit?
Once you have the statement written, post it on your mirror, walls, and anywhere else you’ll see it often.
To Consider With Fun 30 Day Challenges
There’s no question. A 30 day challenge is a powerful way to jump into good habits and get rid of bad ones. So, what are you waiting for? What will your next 30 day challenges be? I’d love to know in the comments!
More great habits and routines for adults….
- Good Habit Examples List to Build A Better Life Today
- Great Traditions & Rituals for Your Family
- The Best Self Care Planner – for better everyday habits