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30 Day Self-Care Challenge

30 Day Self-Care Challenge

Don’t wait for the first of the month! Take the next 30 days, starting today, to be a better version of you. A 30 day self-care challenge is a great way to refocus on yourself and your goals. It’s a chance to recenter your mental health and your schedule to dedicate some much-needed time to yourself.

30 Day Self-Care Challenge

1: Meditate for 5 minutes.

Meditation is a powerful tool that will both improve your focus and improve your life. It helps you focus on your breath and let go of thoughts for a chance to clear your mind.

2: Leave your phone off.

Take a day to leave your phone turned off or on “do not disturb” mode. Up for another challenge? Try an unplugged weekend.

So many of us spend a lot of time on our phones — myself included! What better way to do a self-care challenge than to take away many of the distractions in our lives that take attention away from ourselves. Or worse, even make us feel bad about ourselves. Leaving your phone off can make a huge difference!

3: Reflect On All Of Your Relationships

Are you showing up in your friendships and being met with the same respect? You don’t necessarily need to reflect on all of your relationships, but consider if there are any of your relationships that leave you feeling bad about yourself after the interaction.

If you spend time with someone else who constantly makes your question your value and your worth… they’re not a good friend. 

Alternatively, take today to connect with someone you haven’t spoken to in awhile or just touch base with friends. Relationships are good for the soul!

4: Watch an Inspiring TED Talk

Are you ready to change your life? These TED Talks will make a huge impact. They are still some of our favorites! TED Talks are quick and easily digestible ways to learn something new or challenge a way of harmful thinking.

5: Set A Goal You Want To Achieve By The End of The Year

To be goal oriented is to be growth oriented. Setting new goals can feel overwhelming but there are plenty of goals you can achieve in less than a year. In fact, here’s a list of 100 ideas to inspire you!

6: Speak Affirmations

Affirmations are positive tools that help us feel more confident and secure. They can influence our positive self-talk which plays a major role in the way we think about ourselves. Our self-talk is a major part of our self-care because it is the first and last thing we hear every single day.

Does your morning routine make you feel energized and organized? Does it set you up for feeling energized for the day?

I personally like to jump right into work with some coffee because it is my highest energy point of the day. It might be completely different for you and that’s okay! Morning routines aren’t one size fits all so it’s important to figure out what works for you.

Gratitude has a whole world day, but you don’t need a special day to be grateful. Show someone else that you are grateful for  them. Write a list for yourself. Write a list for someone else. Thank the items and people in your life that help you thrive. 

Pick out a self-development book to read, and start it today! Self-development books help us think in new ways. Whether it’s our habits or our way of thinking, self-development books have the power to change our lives.

Apologize to someone you’ve been needing to say sorry to. And mean it.

Holding onto clutter only weighs you down. We love decluttering and passing things on to new homes here at GenTwenty. It’s most sustainable but it’s always a great way to clear out your physical space of things you no longer use. 

Nature has the ability to reduce stress and bring us calm. Spend some time outside today.

Our hobbies enrich our lives and can be done on a budget! Not everything has to make you money or have a purpose besides just being something you enjoy! 

Prepping your meals ahead of time will help keep you on track with healthy food. Meal prep makes your life easier but it also encourages you to eat better when you already have a healthy meal prepared.

Push yourself to new limits by trying one of these workouts! We’re also big fans of Les Mills – and they give a free 30 day trial here.

Don’t go to bed stressed-out, create a nightly routine that makes you feel calm and prepared. Evaluate your current routine. Are you giving yourself enough time to prepare for the next day, wind down, and get to sleep on time?

Reading has so many benefits, no matter what it is you’re reading. Starting a book you’ve always wanted to read but haven’t done so for one reason or another can give you a boost of confidence and accomplishment.

Whip out an old notebook and take some time to reflect on one of these prompts. Journalling helps us get in touch with our emotions and stories. It can help you work through something emotionally and help you make better choices. 

Don’t say yes when you mean no. Take today to practice that.

Water is essential for our bodies and minds. Count your glasses today!

Look at your budget. Is your spending in line with your goals? If not, make a plan to adjust. Self-care isn’t always about bubble baths, it’s also how you provide for yourself, and that often means financially too.

Look at your spending habits for a clear idea of where your money is going. Are you spending it where and how you want? If not, adjust. 

Open yourself up to a close friend or family member and tell them how you’re really feeling.

Smile intentionally all day. Do it at yourself, strangers, friends — see how it makes you feel.

Remove people from your contacts that you never speak to. This can be from your phone contacts list, your Facebook friends list or even your Instagram followers. 

Use these easy cleaning solution recipes to deep clean your least-used areas. This might take a whole day in itself, so if you can’t do the whole house, focus on just one area!

Whether a future version of you or a past version of you, write yourself a letter.

Make all of your necessary appointments today. Your annual physical, the dentist, and eye doctor are all components to a healthy you.

Would you speak to a friend that way? If not, don’t say it to yourself. When you hear negative self-talk creeping in, take today to practice correcting yourself. If you keep it up, soon it will become a habit and you can rewrite your self-talk all together.

Set a goal you can reach in six weeks. It will boost your confidence to hit that milestone!


About the Author

Nicole Booz

Nicole Booz is the founder and Editor-in-Chief of GenTwenty, GenThirty, and The Capsule Collab. She has a Bachelor of Science in Psychology and is the author of The Kidult Handbook (Simon & Schuster May 2018). She currently lives in Pennsylvania with her husband and two sons. When she’s not reading or writing, she’s probably hiking, eating brunch, or planning her next great adventure.