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This 30 Self Care Challenge will lead to a calmer, happier life!

Burnout is real my friends. If you’re always hustling and never taking the time to relax and truly feel recharged, it is impossible to show up as your best self.

It’s just not going to happen.

If you’re on a personal growth journey (and let’s be real, you’re reading a personal growth blog so I have a strong feeling you are), you probably know by now that self care is important.

It is truly the first step to changing your life. But sometimes it is hard to know where to start.

That’s where a self-care challenge comes into play.

A self-care challenge is a great way to jumpstart your journey to taking care of yourself. It gives you a specific goal to focus on and allows you to try new things.

The sky is the limit when it comes to what you can do for self-care, but a challenge can give you some great ideas to get started.

What is Self Care?

Before we dive into the good stuff, let’s define self-care.

Self-care is anything you do to recharge, physically, mentally, and emotionally. It is showing yourself that you matter and it is making sure that your needs are met. It’s an actionable way to show yourself some self love and live a healthier life.

Which is critical if you’re going to help others and show up as a happy human being. After all, as the flight attendant always says, you have to put on your own oxygen mask before you can help others!

It can be anything from vacations to a bubble bath.

Self care comes in many shapes and sizes so what works for me, may not work for you. However, it is something that takes a little trial and error to figure out. Once you find your thing though, self-care is a beautiful thing.

Why You Should Complete a Self Care Challenge

Now that we know what self care is, let’s talk about why you should take on a self care challenge:

  1. A challenge is a great way to kickstart a habit
  2. It allows you to try new things
  3. It helps you focus on taking care of yourself
  4. Once you find what works for you, it’s a game changer
  5. It’s fun!

a self-care challenge can be a great way to get some self-care ideas that you may have not thought about initially.

How to Complete a Self Care Challenge

A self-care challenge is pretty straightforward.

You simply commit to taking care of yourself for 30 days straight. Doing something for a month doesn’t seem too bad, right?

If you don’t like it, you can easily call it a day once the 30 days are up. The hope is that you learn a little more about self care and how vast it is, and hopefully you find a self care activity that works for your daily routine.

30 Day Self Care Challenge

Okay, let’s dive into the 30-day self-care challenge. I created a handy PDF for this challenge that you can print out or fill out online. All you have to do is join my email list and become a part of the Living Koselig clan! (Don’t worry, I really don’t send that many emails and you can feel free to unsubscribe at any time). But I’d love for you to stay!

The daily challenge below is included on the PDF, but if you don’t want to join, you can just use the list below.

The 30-day challenge

Create a vision board

To start off the challenge, creating a self-care vision board is a great place to start. Where do you want to be in 30 days? What does the ultimate self-care routine look like for you? The sky is the limit here so get creative! At the end of the day, it is all about what makes you happy. It is a fun way to envision what that will look like.

List your Accomplishments

One of the quickest ways to increase your happiness is by acknowledging your accomplishments. For this challenge, write down 3 things that you’re proud of that you’ve accomplished in the past month. This could be anything from completing a project at work to finally taking that yoga class you’ve been wanting to try.

Try something new

Self-care is all about trying new things and expanding your horizons. Sometimes you can reduce stress and burnout by simply stepping away from your ordinary routine. Who knows, it could even become a new hobby. Whenever you get outside your comfort zone, you can maybe find the thing that better suits you.

Have a date night

… with yourself

We often forget to date ourselves! Dedicate some time for you and do something that you love.

.. or with your significant other

Sometimes we just need some undistracted quality time with our loved ones.

Make sure you take the time out of your busy schedule to spend some time with you or the person you love the most.

Watch your favorite TV show

Sometimes you need a mental break. Believe me, I’ve been there. Sitting down and watching your favorite TV show is a great way to do that. I personally love reality TV shows. It is one of my favorite ways to destress and my favorite ‘mindless’ activity. It is a good way to ‘turn off the brain’ for a bit to recharge the batteries.

Exercise

There are so many benefits to incorporating exercise into your routine beyond self-care. Make sure it’s an exercise you truly enjoy.

5 Daily Affirmations

Practicing daily positive affirmations is a great way to improve your self-esteem and overall outlook on life. To live your best life, you need to talk to yourself in a positive way. Trust me, your future self will thank you. Check out my post on self-love affirmations here.

Start your day with a cup of tea

(or coffee)

This is more of a personal preference but starting my day with a cup of tea is one of my favorite things to do. It’s such a simple way to enjoy the little things in life. Herbal tea has some amazing benefits but sometimes I like a good old cup of Lipton.

Create a morning routine

Speaking of starting your day, having a morning routine is crucial for setting the tone for the rest of the day.

(psst… check out my ultimate self care planner for all things routine and tracking to live your best life).

Unplug

In today’s age, we are constantly plugged in and it can be really easy to get overwhelmed. For this challenge, unplugging for even just one hour every day can have huge benefits to your mental health. Kuddos to you if you can go the entire day with your cell phone!

This could mean putting your phone away, not checking social media, or disconnecting from the internet altogether.

The goal is to give yourself a break from the constant stimulation and just be present in the moment.

Start a food diary

If you’re someone who’s interested in tracking their eating habits, starting a food diary is a great way to do that.

There are tons of apps out there that make it easy to track what you eat (MyFitnessPal is my personal favorite).

But if you’re not into using an app, you can always just keep a physical journal.

The goal is to become more aware of what you’re eating and how it makes you feel.

Dance

Release some of that stress by busting a move! Put on your favorite songs and let loose. It’s an easy way to release all that stress from the day.

You don’t have to be a professional dancer to do this – just have fun with it!

Identify your Stressors

Self-awareness is everything so identifying what is stressing you out can be extremely therapeutial.

Once you know what your stressors are, you can start to brainstorm ways to deal with them.

Spend Time Reflecting

Now, spend some time reflecting on anything about your life. Your job, relationships, daily habits, nothing is off limits.

What are you happy with? What do you want to change?

Use this time to really think about what you want and how you can make changes to get there.

Spending Time Coloring

This one is for all my fellow adult coloring book fans!

Coloring can be a great way to de-stress and unwind. It’s also a great way to tap into your creative side.

There are tons of coloring books specifically for adults. Here are some of my favorites off Amazon (#affiliatelink – no additional cost to you)!

Watch a TED talk

TED talks are a great way to learn something new while also being inspired.

There are TED talks on just about every topic imaginable so there’s sure to be one (or a few) that resonate with you.

Bonus points if you find a TED talk about self-care!

Walk 10,000 steps today

Walking is a great way to get some exercise while also getting some fresh air.

If you have a fitness tracker, aim to hit 10,000 steps today. If you don’t have a tracker, no worries! Just aim to walk for 30 minutes.

Not only is this good for your physical health, but it can also do wonders for your mental health. A long walk gives you the space to step away and come up with new ideas, new solutions and just getting those energy levels up.

Write a love letter to yourself

This one sounds a bit silly but it’s actually a really great exercise.

Think about all the things you love about yourself – big and small. Write them all down in a letter (it doesn’t have to be long) and read it whenever you need a confidence boost.

Light a candle

This is another simple one that can really help you relax.

Light a candle and take a few deep breaths. Let the calming scent of the candle relax you.

This is also a great way to set the mood if you’re doing any other self-care activities, like taking a bath or reading a book.

Sit in nature

Taking the time to sit in nature and truly marvel at how amazing Earth is can be great for your mental health. It is a good way to identify things you are grateful for about your surroundings.

Spend some time noticing the nature all around you today!

Spend time outside

Spending time outside has some amazing health benefits! Whether that is sitting in a park, hiking, or even playing tennis, go outside today!

Not only does this give you some Vitamin D, but it can also help improve your mood.

Have your favorite meal

Make your favorite meal or go out to eat at your favorite restaurant.

Treating yourself to a delicious meal is a great way to show yourself some love.

Write in a journal

Journaling has helped me so much with overthinking. It is a great way to get my thoughts out of my mind.

If you’ve never journaled before, start with writing down 3 things you’re grateful for each day. You can also use your journal to write about your day, vent about anything that’s bothering you, or track your progress with your self-care challenge.

Check out this post on journal prompts for self-confidence as well.

Pay it forward

Doing something nice for someone else is a great way to make yourself feel good.

You can do something as simple as buying the person behind you in line a coffee or leaving a kind note for someone. Any simple act will do!

Random acts of kindness are a great way to make someone’s day – and yours!

Have a pamper night

Take some time to really pamper yourself!

Give yourself a relaxing bath, do a face mask, paint your nails, the possibilities are endless.

Do whatever makes you feel good and relaxed.

Get dressed up

Sometimes getting out of the sweats does wonders for the mind. Get dressed up, even if you’re just staying home.

Put on your fanciest clothes and take some fun pictures. It’s a great way to boost your confidence and have some fun.

Zero Negativity Day

This one might be a bit difficult, but it’s definitely doable.

For 24 hours, try to completely avoid anything negative. This includes negative thoughts, words, and actions.

It might sound impossible but it’s a great way to practice being more positive. A great way to reduce negativity is to start a gratitude journal and write in it on a daily basis.

Movie Night

Pick your favorite movie (or a new one you’ve been wanting to watch) and pop some popcorn.

This is a perfect activity to do by yourself or with friends/family.

Movie nights are always a good time!

Do something you’ve been avoiding

We all have that one thing we’ve been avoiding.

It might be something like cleaning out your closet or going through old boxes in the attic. Whatever it is, try to tackle it today. It will feel really good to get it done and out of the way.

Try a new recipe

Cooking (or baking) can be a great way to de-stress.

And, you get the added bonus of having a delicious meal (or dessert) at the end.

Find a new recipe to try today – it might just become your new favorite!

Final Thoughts

That’s it! Those are just a few ideas to get you started on your self-care journey. Remember, the most important part is to do what works for you.

And don’t forget to have fun with it!

Self care is so important but it’s not always easy to make time for it.

I hope this challenge will help you to prioritize your self care and improve your overall wellbeing.

If you need any help or motivation, please reach out to me on social media or leave a comment below. I would love to hear from you!

Until next time,

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