Personal Development

30 Day Challenges For a Better Self

Last Updated on September 26, 2023

30 day challenges

You may have heard about the 30 day challenge method/technique to form new habits, modify behaviors or simply challenging yourself to achieve and pursuit specific goals. The appeal of these challenges is that they are not too long in time to scare you away, but at the same time just long enough to get you to succeed. Plus when you set them up correctly the performance can be tracked and monitored easily.

While there’s no definite answer to how long it takes to adopt a new behavior or change habits, one study suggest that it can take you anywhere from two to eight months. There are many variables that come into play here, like the kind of challenge (wake up half an hour earlier vs quit smoking) ,your personality and the circumstances (Trying to lose weight when no one around exercises and eating junk food for example).

If you decide to take on such a challenge, remember that modifying or building habits/behaviors is a process and it is OK to mess up every now and then, it’s not an all or nothing process.

30 Day Challenge Checklist

  • Pick one habit/behavior to change or add to your life, make sure it is something specific you can track and  monitor. For example: In the next 30 days I want to do 10 pushups every day. Or in the next 30 days instead of drinking 3 cups of coffee a day I am only allowed to drink 2 a day.
  • Commit to one habit only –the one you choose in step 1.
  • Set a start date, and mark the 30 days in your calendar-the sooner the better!
  • Write down what triggers the habit you want to change, or what prevents you from performing a  habit/behavior you’re trying to embrace. This will help you because as you start to understand why you behave a certain way you will understand how you can change it. So if you are trying to reduce coffee consumption during the day and you realize that right after lunch you are in desperate need for coffee, maybe you need to eat lighter lunches? Or maybe drink a refreshing juice or a cup of tea instead of coffee to achieve a similar impact the coffee gives you. If your habit is triggered in specific locations or around specific people and or time of day write that down as well.
  • Mark every day you succeed in your challenge on a calendar with a check mark or a smiley face.
  • Try to get a friend to take on a challenge with you. You will be more committed to the challenge with another  person keeping each other on track.

(15) 30 Day Challenges Ideas

Ok here are 15 challenges we came up with you can consider committing to for the next 30 days. It’s a good practice to take on 1 challenge a month. Or if you really ambitious you can do 1 challenge in your professional life , 1 in your social life, and 1 in your personal life.

Talk to a Stranger

Talk to a stranger every day

In today’s world where most of our interactions are via digital channels, it feels like we are losing our ability to communicate outside of social networks and chat apps. When was the last time you started a conversation with a stranger? Try greeting the person sitting next to you in the bus, starting up a conversation about the weather with a person in the line at the supermarket. Sure you might get “who’s that weirdo look” every now and then, but you will also meet nice people and maybe even create new friendship, you’d be surprised.

Exercise For 30 Days.

If exercise isn’t part of your routing and you like it to be you can try different kind of exercise challenges. 30 days challenge push ups, 30 days challenge yoga, 30 days challenge core, 30 days walk/run challenge,you get the idea.It can be any kind of exercise that you feel you can stick with for 30 days or a mix of workouts. You can use different apps today to measure activity , so you can say you want to walk 10,000 steps every day you can use an app like that measure that kind of activity.

Take One Unhealthy Item Of Your Diet

The truth is most of the food we consume isn’t good for our bodies. Did you know that even Ketchup has sugar (a lot) in it? A tablespoon-size serving has 4 grams of sugar. Pick one unhealthy food/beverage to remove from your menu. It can be coffee, soft drink, chocolate bar or anything that you know isn’t good for you or you regret eating right after you do.

Find 1 More Way to Make Money

side hustle 30 days

What can you do in the next 30 days to generate an extra $5/day? an extra $30/day? Are you a good writer? Programmer? maybe you can take freelance gigs online and make some extra income. Maybe you have stuff in your home you consider junk and other people find use of? You can sell it to them.You can start your own blog and make money of the content you make. Maybe you can be an influencer on social media platforms? There are so many ways to make an extra buck these days. Get creative and make some extra cash.

” class=”eafl-link”>Here is an interesting challenge you can try to turn your passion into a business==>

Read (Paperback) Books

When was the last time you read something that wasn’t on your cell phone? Find a book that interest you, divide the number of pages to 30, and read that amount of pages a day in the next 30 days. Turn off your cell phone when you read and make sure you’re in a distraction free environment (Park, beach, bedroom, etc.).

Write a Journal

write a journel

Writing a journal can be a valuable practice for many reasons. Here are some of the benefits of keeping a journal:

  1. Self-Reflection: Journaling provides a space for you to reflect on your thoughts, feelings, and experiences. It allows you to gain a deeper understanding of yourself and your life. This self-awareness can lead to personal growth and self-improvement.
  2. Emotional Release: Writing in a journal can be a healthy way to process and release pent-up emotions. It can serve as a safe outlet for expressing your feelings, reducing stress, and improving your overall mental health.
  3. Goal Setting: A journal is an excellent tool for setting and tracking goals. By documenting your goals, you can break them down into actionable steps and monitor your progress over time. This can help you stay motivated and accountable.
  4. Problem Solving: Writing down your thoughts and problems can help you think more clearly and logically. It can also enable you to brainstorm solutions and make better decisions.
  5. Creativity: Journaling can stimulate your creativity. Whether you’re writing poetry, stories, or just free-flowing thoughts, it can help you tap into your creative potential.
  6. Gratitude and Positivity: Maintaining a gratitude journal can shift your focus toward the positive aspects of your life. Regularly listing things you’re grateful for can boost your mood and overall sense of well-being.
  7. Memory Preservation: Journals can serve as a record of your life experiences. They can help you preserve memories, both significant events and everyday moments, which you can look back on in the future.
  8. Improved Writing Skills: Regular writing in a journal can improve your writing skills, including grammar, vocabulary, and overall communication.
  9. Stress Reduction: The act of writing can be therapeutic and reduce stress. It can help you process challenging situations and gain a sense of control over your emotions.
  10. Personal History: Your journal can become a valuable document for future generations. It can provide insight into your life, thoughts, and experiences, serving as a legacy for your family and friends.
  11. Time Management: Journaling can help you manage your time more effectively. By recording your daily activities and priorities, you can identify areas where you can be more efficient and productive.
  12. Mindfulness: Keeping a journal encourages mindfulness, as it encourages you to be present in the moment and pay attention to your thoughts and feelings.

Don’t Lie For 30 Days

how to stop lying

Did you know that studies found that the average person lies 100 times a day! Challenge yourself in the next 30 days and try to be as truthful as possible.

Firs step is to reflect on why you lie? People often lie to avoid consequences, protect themselves, gain approval, or maintain an image. Understanding your motivations can help you address the root causes of dishonesty.

Don’t complain for an entire day

Us humans, especially in western civilizations tend to complain a lot, and most of our complaints are “first world problems” .Try not to complain in the next 30 days, and if you feel that you must try to do it in a positive manner. Instead of saying “This coffee is too hot”, say “it would be nice to get the same coffee at a lower temperature. You’d be surprised how getting rid of this negative energy will better your day.

Take a cold shower each day

benefits of cold showers

Taking cold showers has many health benefits which we discussed in more details here. It has been known to increase alertness, refines your hair and skin, ease stress, relieve depression and even stimulate weight loss. You can start with hot water and end in a few seconds of cold water, it feels really nice after, we swear!

Disclaimer: This website does not provide medical advice and it is intended for informational purposes only.It is not a substitute for professional medical advice.

Wake Up Earlier


Waking up early can offer several benefits that contribute to overall well-being and productivity.

It’s important to note that while waking up early can be beneficial for many people, it may not be suitable for everyone. Some individuals naturally have a “night owl” chronotype and may function better and be more productive during later hours. The key is to find a sleep-wake schedule that aligns with your natural tendencies and allows you to get enough quality sleep.

Wake up half an hour earlier in the next 30 days, see how it effects your day, your productivity, and your general feeling.


30 day meditation challenge

If you read about habits of successful people you almost always see meditation. Practicing meditation is recommended to achieve calmness, peacefulness, and overall mental balance. If I had to choose 1 challenge to pursuit for 30 days I would start with meditation for sure. You can check out mindvalley or headspace to get started.

Express Gratitude

express gratitude

Expressing gratitude has been shown to have very positive effect on our well being. according to a study that asked participants to write a gratitude letter each week for three weeks reported significantly better mental health (compared to the control group) even 6 months after the study ended.

Quit Social Media and News

quit social media

Social media networks are precious time killers same goes for the news. Moreover they have a lot of toxic information that causes depression,irritability, and anxiety. These outlets are experts on grabbing your attention and sucking you in. Think about how many times you found yourself after scrolling a feed on Facebook or Twitter, no noticing you already been doing that for 30 minutes without a purpose. To help you succeed in this challenge I recommend using an app/extension like block site that will automatically block these sites or apps.

Minimalism Challenge

minimalism challenge

It is no secret that most of us own way too many cloths, accessories, electronics, and so on. Try getting rid of or donate 1 item that doesn’t serve you every day for 30 days. Increasing physical space can also clear mental space.

Do something without expecting anything back

Pick up litter you see on the street, volunteer at a a non profit organization , help your old neighbor mow the lawn. Doing good brings in positive energy into your life and your environment and it’s a well worth challenge to try.

30 Day Challenges, Will You Take One Challenge on?

30 day challenges are a great way to create new habits or break bad habits. Is there a challenge that inspires you? that makes you scared and excited at the same time? 30 days is a very short period and trying something new for 30 days can be a beginning of a great change in your life. Pick a challenge for yourself and stick with it for 30 days, let us know in the comments how it went!


What are some ideas for 30 day challenges?

1. Change your diet for 30 days.
2. Read 10 pages of a book each day.
3. Practice mediation.
4. 30 day exercise challenge.
5. Write a journal.

What is a 30 day challenge?

A 30 day challenge is a method where you take on a specific challenge for 30 days and commit to it. The goal is to challenge yourself to achieve specific goals or change/adopt certain behaviors/habits.

What are some of the best habit trackers

Habitica: Habitica is a unique habit tracker that turns habit-building into a game. You create an avatar, set goals, and earn rewards for completing tasks and forming habits. It’s available as a mobile app and web platform.
Todoist: While primarily a task management app, Todoist also includes a feature for tracking habits. You can set recurring tasks as habits and track your progress over time.
HabitBull: HabitBull is a straightforward and user-friendly habit tracker app. It allows you to track your habits daily, set reminders, and view your progress with charts and statistics.
Streaks: Streaks is an iOS app that focuses on helping you build a streak of completing tasks. It’s designed to make it easy to track habits you want to form by visualizing your progress.
TickTick: Similar to Todoist, TickTick is a task management app that also includes a habit-tracking feature. You can create habits, set reminders, and monitor your progress.

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