So, you want to change and transform your life? Well, you’ve come to the right place! Here at Mental Wellbeing, we know a thing or two about self-improvement. We’ve even put together a handy little challenge to help you on your way. Just follow our simple tips and tricks for 30 days, and before you know it, you’ll be a brand new person! Let’s get started, shall we?
New years resolutions
The start of the new year is traditionally a time for reflection and setting goals for self-improvement. However, many of us eventually fall into the trap of making lofty New Year resolutions that don’t seem to stick.
So, why not start your 2023 with something more meaningful, like taking on a 30-Day Self-Improvement Challenge?
What is a 30-day self-improvement challenge?
The 30-day self-improvement challenge is an excellent way to develop and sustain habits that can improve your personal development and quality of life. The time frame allows you to make small changes in your routine that will add up over time.
The challenge encourages you to build the skills and practices required for lasting self-improvement beyond what could be accomplished in a single month.
However, this is not about making quick fixes; it’s about developing lifelong habits to become the best version of yourself.
Why 30 days?
The great thing about a 30-day self-improvement challenge is that it allows you to break down large tasks into manageable chunks, making it easier to stick with them over the course of the month.
Each day will focus on a different improvement or goal, so you don’t feel overwhelmed or intimidated by tackling too much at once.
Taking on such a challenge also helps you stay accountable, as you have a set timeline and progress milestones to reach.
How does this 30-day self-improvement Challenge work?
It’s very straightforward. I’ll give you a task to complete every day. Now before you panic, don’t worry– it isn’t going to take up too much of your time. They are not complicated or time-consuming tasks.
All I’m asking you to take a few moments every day to complete a small task. However, even though the task may be something small, it will have an immensely positive impact!
BONUS: If you want to level up the challenge, I recommend that you keep repeating the task until the end of the challenge. And hopefully, even afterward, because the aim is that you make small life-changing habits.
However, please don’t overdo it; I don’t want you to become overwhelmed with your daily tasks and give up halfway through. Do your best. The most important thing is completing your daily task for that day.
So, let’s start!
30-day self-improvement challenge
Day 1: Meditate for 5 mins in the morning.
Meditating for at least five minutes every morning has been shown to have various health benefits, including improved mental clarity, reduced stress and anxiety, increased concentration and focus, improved sleep quality, and even lower blood pressure. Additionally, various studies have indicated that regular meditation can increase happiness and life satisfaction.
Of course, it is recommended that you gradually raise it to at least 10 to 12 minutes, but starting at 5 minutes will do the trick.
How to meditate:
If you’re new at this, it’s relatively easy to do. Find a comfortable spot in your home and sit quietly for 5 minutes. It can be a chair, floor, or even your bed – your meditation cushion is wherever you happen to be!
Of course, the hard part comes when it’s time to meditate. Don’t fret if your mind starts wandering; observe the thought and let it go without getting caught up in it.
Meditation isn’t about attaining an empty mind but having a still one!
If you’re like me and don’t know how to relax, I recommend trying guided meditations.
On Spotify, there is a lot where to choose from. Below is one of my personal favorites.
However, there are numerous options available. Simply choose one that resonates with you and do it.
It does not have to be complicated or time-consuming. And even though it’s best to do it first thing in the morning, if you’re in a rush and can’t do it before you leave, you can still do it while commuting or even during your lunch break. Close your eyes and take a few deep breaths. It doesn’t have to be complicated or awkward.
Day 2: Start your day with gratitude.
Starting the day with gratitude can be an invaluable way to set the tone for the day and your life. Studies have found that expressing gratitude regularly can positively affect mental health, including improved self-esteem, enhanced resilience and optimism, and reduced feelings of envy or frustration.
Gratitude can also help to cultivate a stronger sense of connection and appreciation for the people and things in our lives, leading to a greater understanding of contentment and joy.
Spend some time today thinking about all you have to be grateful for and write down three things you are thankful for – this will help shift your mindset towards appreciation and positivity.
It could be something big, like your family or your health, or something small, like a delicious cup of coffee or a gorgeous sunset.
Even when it feels like there is nothing positive to reflect upon, a simple gratitude practice can help shift your perspective and remind you of the good things in your life.
Day 3: Journal.
Today’s task is all about reflection and awareness.
Journaling in the morning is a powerful way to set the tone for your day and improve your overall well-being. It can provide a space for you to reflect on your thoughts and emotions, gain clarity, and identify areas for personal growth. One practice that can enhance the benefits of morning journaling is setting daily intentions.
When you take the time to write out your goals or desires for the day, you’re giving yourself a clear focus and direction for your actions. This practice can help you stay motivated, focused, and aligned with your daily values. By connecting your intentions with your journaling practice, you’re creating a powerful tool for self-improvement and personal development.
Journaling can also help you to manage stress and anxiety, build resilience, and enhance your overall mental health. By writing down your thoughts and emotions, you can release tension and gain perspective on challenging situations. Additionally, the act of writing itself can be a calming and meditative practice that can help you cultivate mindfulness and self-awareness.
If you’re stuck for inspiration, here are ten journaling prompts to get you started:
- What makes me happy?
- How do I want to feel today?
- What am I grateful for?
- What would I like to learn?
- Where do I want to be in 5 years?
- What motivates me?
- What steps can I take today toward my goals?
- Who inspires me?
- Why am I passionate about this subject/hobby/activity?
- How can I be kinder to myself today?
Day 4: Get outdoors for at least 30 minutes.
Making time to get out into nature can hugely impact our mental and physical well-being. Studies have found that people who spend time in nature experience reduced stress levels, increased focus, better memory recall, and improved overall mood.
If you can’t make it outside for 30 minutes, try to find ways to incorporate nature into your life in small doses. Take the scenic route home from work, or open your windows so you can hear birds singing.
Even small acts like these can be enough to boost your energy and put you in a more positive frame of mind.
Day 5: Practice mindful eating.
Mindful eating is an approach that encourages us to pay attention to how our food makes us feel, both physically and emotionally. It can help us become more aware of our eating habits to make better choices about what and how much we eat.
By slowing down and being mindful with each bite, we can learn to appreciate the flavors and textures of our food and genuinely savor the eating experience.
Try taking 5-10 minutes before your meal to pause and reflect on how hungry you are, why you’re eating this particular meal or snack, and how it makes you feel. That will help you stay in tune with your body’s natural hunger signals, which in turn can prevent overeating.
Day 6: Move your body.
Day 6 of your self-improvement challenge is all about physical activity. Moving your body has many benefits, including improved strength and endurance, reduced stress levels, and improved sleep quality. Physical activity also helps improve overall health and well-being, inspiring you to continue your journey toward a healthier version of yourself.
Moving your body doesn’t have to be complicated or intimidating – even something as simple as dancing around for 5 minutes can benefit your overall health and absolute wellness.
For those who are short on time or don’t like to g to the gym, there are still plenty of ways to move your body daily. Moving your body doesn’t have to be complicated or intimidating. Even something as simple as dancing around for 5 minutes can greatly benefit your overall health and well-being.
Other examples are: taking the stairs instead of the lift, parking further away from shops and walking the remaining distance, or taking 5-minute ‘activity breaks’ throughout the day. Doing housework or gardening also counts as physical activity – so why not turn up the music and get moving while you scrub the dishes or tend to your plants?
Find something that fits your personality and schedule, and get moving! Exercise should be fun – so pick one activity you like and stick with it to maximize the positive effects of physical activity on your life.
Day 7: Use positive self-talk.
We all have an internal dialogue going on in our heads, and it’s often too easy to focus on the negative.
To combat this, practice replacing negative self-talk with positive affirmations. Whenever you catch yourself saying something negative about yourself, take a moment to pause and reframe your thoughts.
Remind yourself of your strengths and successes, and give yourself words of encouragement whenever possible. It will help build confidence and lift your spirits throughout the day.
Day 8: Unplug from technology.
We all know the importance of taking breaks from technology and social media throughout the day. But sometimes, it can be hard to remember this when we’re constantly glued to our phones and laptops.
Today, consciously decide to unplug from technology for a few hours.
Take yourself off social media and put your phone away – instead, focus on enjoying the present moment or doing something that brings you joy. It will help you relax and recharge to tackle the next day with renewed energy and enthusiasm!
Day 9: Be kind to yourself.
How we treat ourselves directly influences our overall absolute wellness. So today, take some time to practice self-care and be kind to yourself.
It could mean taking a relaxing bath, walking in nature, or doing something that makes you laugh – whatever helps you feel relaxed and comfortable in your skin.
Remember that anyone can fall into negative self-talk and destructive behavior patterns, but it’s essential to recognize these negative thoughts are not who you are.
Remind yourself that you deserve kindness, compassion, and understanding just like anyone else.
There’s no right or wrong way when it comes to self-care. Just take a little time out of your day to be kind to yourself; the rest will follow.
Day 10: Be kind to others.
Being kind and generous to those around us offers a degree of satisfaction that money can’t buy.
Random acts of kindness don’t just benefit those we share with; they also help us create an optimistic mindset which is so crucial in today’s life. It could also lead to more meaningful interactions with those around you, creating an environment friendly to growth and positivity.
So today, try going out of your way to help someone else without expecting anything in return.
It could be something as simple as offering a compliment or lending a hand when you see someone struggling with something. Or something as small as giving your seat away in the packed subway could instantly brighten someone’s day and lift their spirits. Sharing a kind word or offering comforting advice could also be immensely impactful.
Positive acts like these are often contagious and have the potential to cascade throughout our community.
Day 11: Start reading a new book.
Reading can be a great way to take a break from reality and escape into another world. Today, challenge yourself to start reading a new book – it doesn’t matter what genre or type, as long as it’s something you find interesting.
Reading can help to reduce stress and improve concentration, and it can also open your mind to new ideas and perspectives. Plus, it’s a great way to break from everyday life’s hectic pace!
Day 12: Listen/read something that inspires and motivates you.
Today’s task is to listen or read something that motivates and inspires you. It could be tuning in to an uplifting podcast about personal growth or reading a book about inspiring stories of success.
Listening to inspiring content can motivate us and put everything into perspective – it can remind us that no matter how tough things seem, there is always hope for change and improvement.
Day 13: Reach Out To Someone You Care About.
One of the most important things we can do for our mental health is to stay connected with those we care about. Reaching out and checking in on someone can be a great way to show that you care.
It could be sending a text message or making a phone call – whatever works for you! The important thing is that it comes from a place of genuine kindness and care, not because you feel obligated to do so.
Taking the time to reach out can help us stay connected with our loved ones and remind us that we’re never alone. Plus, it’s always nice to know that somebody thinks of us when times get tough!
Day 14: Add one extra veggie to each meal today.
Adding an extra vegetable to each meal is a great way to ensure you get adequate vitamins and nutrients. Eating more vegetables is also associated with improved digestion, better skin health, increased energy, and even weight loss!
So, today, challenge yourself to add a serving of vegetables to every meal – whether it’s a side of steamed carrots or an extra handful of spinach in your salad. You’ll be surprised at how much better you’ll feel after just one day!
Day 15: Give yourself permission to take a break.
We’re halfway there! And to celebrate that, today we’re going to take a break. But an intentional break.
It’s easy to get caught up in the hustle and bustle of everyday life, but it’s essential to take a break now and then. So today, give yourself permission to take a break from your daily routine and do something that brings you joy.
Whether it’s spending an hour or two reading your favorite book, going for a long walk in the park, or simply taking a nap, take the time for yourself and enjoy it!
Permitting yourself to take a break can significantly reduce stress, improve your mental health, and help you feel more energized.
Day 16: Empty your inbox.
Staying on top of your inbox can be a real challenge, but it’s essential for staying organized and reducing stress. So, today, take some time to review your emails and delete anything you don’t need or are simply taking up space.
By cleaning out your inbox regularly, you’ll be able to find what you need more quickly and make sure that important emails are noticed. Plus, reducing the clutter will help reduce stress and relax your mind!
Day 17: Breathe.
Breathing exercises can be an incredibly powerful tool for managing stress and anxiety. So, today, take some time to practice a few breathing techniques or meditations that focus on deep belly breaths – this will help reduce stress hormones and make it easier to relax.
Focusing on your breath is also a great way to become more mindful and aware of the present moment.
So take some time to notice how your breath feels, focus on the air flowing in and out of your lungs, and allow yourself to be with your breath for a few minutes – you might be surprised at how calming it can be!
Day 18: Declutter one room.
A cluttered and disorganized environment can be very draining on our mental energy. To counteract this, take some time to declutter and organize your home.
Studies have shown that decluttering helps us to feel more in control of our lives, reduces stress levels, and even boosts productivity. When everything is in its place, it’s much easier to focus on what matters most.
So, today challenge yourself to go through one room in your home and get rid of anything that no longer serves you – whether it’s old clothes, broken furniture, or piles of papers. Start small – for example, you could spend 15 minutes tidying up your kitchen or bedroom.
By decluttering, you’ll create more space in your home and help reduce stress and anxiety. Plus, you’ll be able to find what you need more quickly and easily!
Day 19: Do something that takes you out of your comfort zone.
It’s easy to get stuck in a routine and do the same things repeatedly, but it can be beneficial to challenge ourselves now and then. Today, take some time to do something that takes you out of your comfort zone – trying a new hobby or going on an adventure somewhere you’ve never been.
Getting out of your comfort zone can significantly reduce stress and help you gain more confidence. Plus, it’s always nice knowing you can push yourself outside your boundaries!
Day 20: Delete three apps that are no longer serving you.
In the digital age, it’s easy to become overwhelmed by the sheer volume of available apps and social media platforms. But if we’re not careful, these can quickly become a huge source of distraction and procrastination.
Take some time today to look through your phone or tablet and remove the three apps with the biggest negative effects on you. The reason might be that you’ve stopped using it or that using it causes you to be less productive or more anxious.
By doing so, you’ll free up storage space on your device and lessen distractions, allowing you to concentrate on things that are more important.
BONUS task: It is also helpful to set restrictions on your device for specific apps or websites to limit the time spent online daily.
Day 21: Eat a nourishing meal.
Today’s task is to eat a nourishing meal. Eating healthy provides many benefits, like more energy and better mental clarity.
Be sure to include protein, fiber, and fat in your meal to get the most nutritional value. It will also help you feel better about yourself, which can boost your drive and motivation on your self-improvement journey.
Day 22: Give a compliment to someone.
We all need a little kindness and positivity in our lives. Today, challenge yourself to compliment someone – it can be as small as telling your co-worker they did a great job on a project or thanking the cashier at the grocery store for their service.
Giving compliments not only can make someone else’s day but can also boost your mood. Plus, it’s a great way to connect with others and reduce feelings of loneliness or isolation.
Day 23: Give a compliment to yourself.
It’s easy to be hard on ourselves and focus on all the things we could improve, but it’s essential to recognize and celebrate our achievements.
Today, challenge yourself to give yourself a genuine compliment – it can be telling yourself you did a great job on that project or thanking yourself for taking care of your responsibilities.
By recognizing what we’ve done well, we can help boost our self-confidence and reduce feelings of stress and anxiety. Plus, it’s always nice to hear a kind word from ourselves!
Day 24: No sugar day.
It’s easy to turn to sugary snacks when feeling stressed or overwhelmed, but overeating sugar can adversely affect our mental and physical health.
Today, challenge yourself to go an entire day without eating any added sugars – this includes processed foods such as candy and soda and naturally occurring sugars such as honey and maple syrup.
Reducing sugar can help reduce cravings, increase energy levels, and even improve sleep quality. Plus, it’s a great way to boost your overall well-being!
Day 25: Spend time with your loved ones.
Spending time with family and friends is a great way to boost our mood and reduce stress.
Take some time today to reconnect with your loved ones, whether that means meeting up in person or setting up a video call where you pretend to be having a picnic in the living room. Either way, take time to talk, laugh, and enjoy each other’s company.
Having the support of our loved ones can help us to get through difficult times and make us feel more connected and supported.
Day 26: Do something creative.
Today’s task is to get creative! Engaging in creative activities is an excellent way to reduce stress levels and increase our well-being – it can be therapeutic.
So, today try setting aside at least 15 minutes specifically for creativity. It could involve sketching something simple, painting, writing down stream-of-consciousness thoughts, playing music, or playing around with a new recipe.
The key is to focus on the process rather than the outcome – even if it doesn’t turn out exactly as you had planned, enjoy the experience of creating something!
Day 27: Write down five goals you want to achieve.
Setting goals is a great way to stay focused and motivated. Today, take some time to write down five goals that you’d like to achieve – they can be short-term or long-term, practical or personal.
Writing down your goals can help you create a clear action plan and track your progress. It can also be incredibly rewarding to look back and see how far you’ve come!
Day 28: Make a plan for the goals you listed yesterday.
Now that you’ve written down your goals, it’s time to plan how to achieve them! Today, take some time to create a structured action plan – break bigger goals into smaller steps and come up with deadlines.
Making a plan will help you to stay organized and on track with your goals, and it can also help to reduce feelings of stress and anxiety. Plus, it’s a great way to stay motivated and ensure you reach your goals!
Day 29: Say no.
We often struggle to say ‘no’ and set boundaries in life; it can feel challenging. But always appreciate the power of a firm ‘no’ and its importance for self-improvement.
By knowing where to draw the line, we can make more informed decisions and confidently prioritize our needs.
The truth is that setting boundaries is an act of self-care that empowers and safeguards our physical and mental well-being and, most importantly, our relationships.
Practicing clear boundaries eventually allows us to say yes to opportunities that are important to us.
Day 30: Celebrate your achievements!
Today is your last day of this challenge – congratulations on making it this far! Now that you’ve completed the challenge, it’s time to celebrate your achievements.
Take a few moments to think about how far you’ve come and all you have accomplished.
Celebrating our successes is an integral part of self-improvement, and it can help to boost our confidence and reduce feelings of stress and anxiety. So take some time today to celebrate your wins and pat yourself on the back for a well-done job!
Helpful tips and resources for completing the challenge
1. Utilize tools such as habit trackers and apps to structure your goals and stay on top of your progress.
2. Reach out for support to friends, family, and colleagues; also, accountability partners can be a great asset in helping you reach your goals.
3. Celebrate small successes along the way and reward yourself for meeting your goals.
4. Stay positive and focused; it can be easy to become overwhelmed, but an optimistic outlook will help you maintain momentum and continue striving for success.
5. Make sure to take time for self-reflection; pause often to reassess your progress and make any necessary changes.
When it comes to achieving long-lasting results, there’s no magical solution or quick fix – it takes hard work and dedication.
Nothing changes if nothing changes, so it’s essential to recognize that you need to make an actual effort for anything to shift.
Embrace challenges and accept the journey as a necessary part of reaching your goals. Remember – nothing happens overnight, but with time, practice and consistency, you can be proud of the progress you make along the way.
Start your 30-day self-improvement challenge.
Taking the time to invest in yourself can be one of the most rewarding experiences. If you’re looking for a jumpstart, why not try a 30-day self-improvement challenge?
Achievable goals and consistent effort can help you start noticing positive changes in your life immediately. Imagine what an accomplishment it would be to look back and see how much progress you can make in just one month – the possibilities are endless! So commit to improving your life over the next 30 days. You won’t regret it!
And if you want even more help to stay accountable and on track, be sure to subscribe to our email list for access to exclusive content and resources. So what are you waiting for? Get started today!