30 Day challenges for a Better Self

Last Updated on October 7, 2022

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

Talk to a stranger every day

In a digital world where most of our interactions are digital, it feels like we are losing our ability to communicate outside of Facebook, twitter, Instagram and YouTube comments. 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 walking next you in the park. 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.

10 pushups a day for 30 day, or 15 min walk/run, it can be any kind of exercise that you feel you can stick with for 30 days. 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 that measure that kind of activity.

Take one unhealthy item from your diet

The truth is the food we consume isn’t good for our bodies for the most parts. Did you know that even Ketchup has sugar in it? Pick one 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

What can you do in the next 30 days to generate an extra $5/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 your articles Be creative and make some extra cash.

Read 1 paperback book

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

Great for memory, reflection and especially awesome to look back to in the future and remember the good old times when you did these challenges!

Don’t lie for 30 days

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.

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. Take a shower with hot water and end in a few seconds of cold water, it feels really nice after, we swear!

Wake up earlier

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

What challenge do you plan to take? Tell us about it and challenge your friends.


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

Expressing gratitude has been shown to have very positive effect on our well being. according to mindful.org 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.

Ban Social Media and News

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

30 Day challenges

It is no secret that most of us own way too many cloths, accessories, electronics, and so on. Try getting rid 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 grass. 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 a Challenge on?

30 day challenges are a great way to try and 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 challange yourself to achieve specific goals or change/adopt certain behaviors/habits.

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