30 Challenges For 30 Days (That Will Make You A Better Person)
If you are one of those people who is constantly working on their self-improvement, try this 30-day challenge project! Choose one of the challenges below that are designed to help make you a ‘Better You'.
We all have room for growth, so why not start today. And the best bit is you can customize your own challenge!
Orange = Hard Level
Yellow = Intermediate Level
Green = Easy Level
But no matter which difficulty level you choose, all of these really can make a massive difference in your life!
Create daily white space in your calendar for 30 days.
A lot of us think that we should put as many things on our calendar as possible, and if there is blank space, it must be filled up.
But actually, it is good to have a bit of completely free time every day.
When you make your life too organized and full of to-do lists, anxiety happens. Allow yourself to set aside some time to just “stop” and relax.
Set a “no expectation” rule for 30 days.
You'd be surprised by how much of our anger and disappointment comes from other people or events not living up to our expectations.
So try to open your mind to new possibilities! Don't plan that trip abroad so much, go easy on your ideal partner “list” etc.
Also, ask yourself what expectations you have for yourself? It is good to have dreams and goals but don't go over the top. Be kind to yourself! You are doing your best, so stop obsessing over your mistakes.
Take a 20-minute walk each day.
Walking is simply great for your health. It helps you lose weight, gives you more energy and helps to clear your mind.
So if you find you're stuck in your car in traffic most of the time, find time to go for a short walk every day. Even if it is during your lunch break!
Compliment someone each day.
The power of random daily compliments is underrated!
This little act of kindness can make someone's day. It also gives you a reason to smile and focus on something good for a second. Plus, it's a great way to build trust and start conversations with strangers.
And finally, what goes around, comes around! 😉
Take one photo a day.
Make a little 30-day photo diary. Create a folder on your phone or your computer and save the photos in there.
But the rule is that only 1 photo can go in it per day. We are used to posting so much meaningless stuff on social media, that it will be good to try and pick just one moment a day that is photo worthy.
It works the other way round, too. Sometimes you may think there is nothing good or interesting happening in your life at all. This challenge will make you look for little happy moments harder, trust me, there is always something.
After 30 days have a look at your photo collection to see how amazing your life actually is.
Write down 3 things you are grateful for every day.
Start a gratitude diary and every evening before going to sleep jot down three things you are thankful for. These can be the tiniest things, like good weather or getting a compliment from someone.
Avoid toxic people for 30 days.
OK, this may sound like it shouldn't be in the “easy” section. Of course, sometimes you will just have to face negative people and there will be no way around it.
But the idea is that you will make a conscious effort to avoid them. And will try to stay away from arguments and drama.
Try to avoid negative affirmations for 30 days.
Again, the goal of this challenge is for you to develop a habit of using words with contractions less.
Try to flip the sentences to focus on the positive rather than the negative.
For example, instead of saying “I probably won't be able to do this”, say “I will try my best to do this”.
This will teach your brain to look for opportunities and to see the good in every situation.
Smile back at children who smile at you.
Have you ever noticed how when little children smile and wave at you, you feel uncomfortable and turn away?
They are just spreading positive energy that you so often don't get enough of. So don't frown and look away, smile back!
In fact, try to smile more yourself. It can make all the difference in the world.
Listen to music for the mood you want to be in, instead of the mood you're already in.
It is interesting how we usually listen to sad songs when we are sad, even though listening to something upbeat could have actually cheered us up a little bit.
Make a playlist of happy songs and listen to them whenever you are starting to feel sad or lonely.
It is important to catch a bad mood early and make sure it doesn't get worse.
Throw away one (new) thing every day.
This will do so much good for you. Both for the physical space around you and the mental space in your head.
Start with little things, that are just trash, like your actual trash from your kitchen, or old receipts and tissues in your pockets.
Then, move on to things you know you have to go through, but couldn't make yourself to. This includes items like old documents in your drawer and duplicate photos. Then, sort out clothes you haven't worn for the last 5 years and probably never will. Of course, consider donating these to charity rather than throwing away, but this still counts as getting rid of them.
And finally, find the strength to throw away those little keepsakes that connect you to negative things from your past and keep you from moving forward.
Here is a list of 150+ things you can get rid of to get you started.
Write for 10 minutes in a journal every day.
Buy a notepad and write about your day in it. This may sound like something only teenage girls do, but actually, journaling is an extremely powerful mindfulness exercise.
Putting your thoughts and feelings on paper will help you get you in touch with your internal world, reduce stress and solve problems more effectively.
Plus, this way you can keep track of your personal achievements. After 30 days re-read your journal to see how far you've come.
Finish reading a (good) book in 30 days.
This isn't as easy as it sounds. How many books have you started reading but never finished? Or finished half a year later? Or even just bought and never opened them at all?
To avoid this, set yourself a goal to actually finish it in 30 days this time. Read at your own pace. You can either do 10 minutes every day before going to bed or a couple of hours during a rainy weekend.
Make sure to choose something that will help your personal growth as well. We have a list of 10 LOA books that we recommend here. But you can choose anything that you find motivational and inspirational.
Take 10 minutes every day to practice self-care.
We all often get caught up in our daily chores so much that we don't leave any time for practicing self-care.
So for the next 30 days try doing more of what makes you happy. Start with identifying all the activities that make you feel better and make a list of them and include as many as possible.
Then put them on your calendar and start doing them every day. Don't forget to check in with yourself regularly to make sure you are actually doing things that make you feel good.
Here are 64 ideas for self-care that you may find useful.
Meditate for 5-15 minutes every day.
If you're feeling like you can't quieten your thoughts and are constantly stressed because of that, try meditation.
It's not that hard, and if you are thinking that it always involves sitting in an uncomfortable lotus position. Relax, you can sit in a chair, lie down on a bed or even walk around.
Plus, there are plenty of free guided meditations out there that can help you get more benefits in less time. If you are interested, you can read more about brainwave audios for meditation here.
Go to bed at the same time every day (and wake up at the same time).
Getting a good night's sleep is so very important. But unfortunately, many people don't have an evening routine and end up feeling tired and stressed.
Think about what time you need to wake up to have a rush free morning. Count 7-9 hours (depending on how much sleep you personally need) back from that and decide that's the time you are now going to bed every day.
Start getting ready for sleep 20 minutes before that by shutting down the computer screen and taking a nice hot shower.
Do one random act of kindness every day.
This is your chance to spread positivity and maybe even make someone's entire day.
It's easier than you think, there are hundreds of little things you can do every day. Compliments and donations are always a good way to go.
And here are some other ideas, just to get you started:
- Befriend that lonely person in your company or group of friends.
- Let the person who seems to be in a rush move in front of you.
- Let people merge-in during traffic.
- Say thank you – a lot – to the bus driver, the barista, the grocery store cashiers etc. Everyone works hard and would love to hear that you appreciate it.
- Offer to help your friend move/unpack.
- Help someone whose car has broken down.
Make an effort to stay in touch or reconnect with old friends every day.
Think of all the friends you have drifted apart (or are drifting apart) from. Send them a random message and maybe suggest to meet and catch up. Good people are hard to come by, so make an effort to keep the ones you have in your life.
By the way, this includes saying hi to your neighbors when you see them instead of pretending to be listening to music. Maybe even ask them how they are and have a little chat. After all, you do basically live together.
Cook for the week ahead every Sunday.
Not just for the obvious health benefits, but also because it will save you a lot of time. And you won't stress out anymore because your to-do list is already full and there is still cooking to do in the evening.
Try it, your life will definitely become easier and more organized.
Add a new detail to your dream board every day.
The secret of effective visualization is making it as strong and vibrant and detailed as you can.
So this is your chance to really work on your dream board. Choose one big goal and then drill down to the level of detail.
Add one new thing to your dream board every day to make the final result as specific as possible.
Talk to one stranger each day.
Yes, we are moving on to the harder ones. And for many, talking to strangers probably sounds like an impossible task.
Even if you don't have social anxiety, talking to someone new is never easy.
But it is one of the easiest ways to meet new people, start relationships, find new job opportunities and just open yourself to new possibilities.
So for the next 30 days make yourself chat with one stranger per day. The conversation can literally be as short as “Hi. Is this seat taken?”, “No, it's not”, “Great, thank you”.
Because you never know, you might end up having a long, interesting chat with that person. Just don't overthink it and stay friendly.
Re-evaluate one long-held belief.
Questioning your beliefs is a great way to rid yourself of the mindset that is holding you back in life.
The hardest part here is probably actually recognizing which beliefs are limiting.
It can be something as simple as not trying a new sport because you think you won't enjoy it. But you could end up loving it, joining your local team, making lots of new friends and maybe even meeting your soulmate.
Of course, other limiting beliefs can be more complex. To discover what they are and how to get rid of them, try the online program called ‘Origins‘. It works wonders for shattering negative beliefs about money, love, and success. And opens your mind to a new and exciting life. Just click here now to find out more!
Try a new hobby for 30 days.
Following from the previous point about trying new things, why don't you pick up a new hobby and commit to it for 30 days.
This is especially great for those who are getting bored with their daily routine. It'll break up your typical day and add a bit of excitement.
Plus, new hobbies push you out of your comfort zone and as we all know that is where the opportunity for growth is.
But it isn't just about new skills. It is also about getting to know new people. When you try something new, you’re bound to meet new people. And they may end up playing a huge role in your life.
Media-fast for 30 days.
Also called a ‘Digital Detox‘. Don't watch any tv when you get back home from work and don't spend any time on Facebook.
Limit yourself to only using your phone for necessities.
Stop the information overload and try living simply. You will be amazed how much free time you have left! Free time that you can spend on something much more productive.
And you will also notice your mood improve because a lot of the things we watch on tv or read in our newsfeed just annoy or upset us anyway.
Ditch one bad habit you have.
No one knows you better than you do. So you should be the one to decide which one bad habit is ruining your life and then try to ditch it.
It can be swearing, drinking, procrastinating, eating junk food and so on.
It is time to face this problem, whatever it is.
Of course, there is also a chance that you feel like something is holding you back, but you honestly don't know what it is.
If this is the case, take this free 60 seconds online test to get a personalized report on what is stopping you from living the life you want.
Read the report and go from there.
The point is, there is always something that can be done, you can change your life.
Be the “Yes Man”.
Ok, you don't have to go to the same extremes as Jim Carrey in the film, but do try to say “yes” more often, especially when you feel it might do you good.
Your friend offered to go out next weekend, but you're feeling lazy? Say yes and go anyway, you might end up having a great time and meeting someone interesting.
Saying “yes” more often will really boost your potential.
Listen to yourself for the next 30 days and notice when you are saying “no” to fresh ideas or chances to make unexpected discoveries. Say “yes” instead.
Try new food, different music, going to a movie you’d normally avoid. Or even dress and behave differently for a little while.
Get a professional qualification.
If you feel like your career may be stagnating, this is a great challenge for you.
There is always scope for learning. So even if there is no opportunity to learn new skills through your work, you can still find a way to develop them.
Find a short professional training course related to your field and pass it.
You need to take ownership of your career and its continuing development.
Don’t lie for 30 days.
This is quite the challenge because it also includes stopping lying to yourself.
But it does help you get to know yourself better and makes life easier in general.
Do something that scares you every day.
Doing something that scares you isn't easy at all, but it will help you push your boundaries in the future, make you more productive and prepare you to grasp opportunities when they arise.
So for the next 30 days look for ways to step out of your comfort zone.
Write your little achievements down, so that you can have a record of how far you've come.
Don't complain for 30 days.
This is a great way to create a more positive life by eliminating negative statements. You will become more self-aware, more mindful and a happier person in general.
Start by tracking what you complain about and how often!
You may be doing it without even noticing it. And chances are you are complaining about the same things to the same people. So you just need to realize that you are doing it, that is the first step.
The second step is to force yourself to stop as soon as you start complaining. Or better yet, not let the negative words leave your mouth at all.
And if there is something serious you absolutely have to complain about, turn the complaint into looking for a solution. Don't just say what the problem is, also brainstorm what can be done about it.
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