Personal Growth

30 Day Personal Growth Challenge – Change Your Life In 30 minutes A Day

notebooks and keyboard on a desk

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Does it feel like there is so much information on personal growth that you don’t know where to begin?  Do you want to make changes in your life but feel overwhelmed?  If you answered yes to these questions, then my new 30-day  personal growth challenge is for you!

Commit to giving yourself 30 minutes a day for 30 days.  Soon, you will feel much less stressed and overwhelmed.

First of all, have a good think and pick a time of the day where you are more likely to commit to spending 30 minutes.  Next, schedule it in.

Some days you may not need the full 30 minutes but it’s good to have the time set aside in advance.  (If 30 minutes feels too overwhelming, start with 15 minutes).

Once you have your time slot planned in, do one new thing from the list each day.

Some of the items on the list are meant to be done once during the 30 days (for example, setting your goals).  Others, such as journaling and meditation are useful to add regularly to your routine.

You can follow along exactly, or you can tweak the challenge to make it personal to you.

The main thing is to commit to spending time each day doing one thing.

One additional thing I will say, please don’t beat yourself up if you miss a day.  Simply start afresh the following day.



30 day personal growth challenge


Why Is Personal Growth Important?


There are some who argue against personal growth and self-improvement.  I can see the point that perhaps we should be happy as we are and stop striving to improve all of the time.

It’s definitely important to learn to live in the moment and to enjoy what we have now rather than wishing our lives away.

However, life constantly changes and evolves around us.  We constantly change and evolve.

Personal growth for me is about making this change and evolution as positive as we can.  It helps us to see situations differently and to navigate life with increased levels of calm and happiness.


What You Will Gain From The Personal Growth Challenge


Doing one thing each day will help to build consistency.  Regularly taking small steps adds up to big results.  Benefits you can expect include:

  • Greater clarity and focus
  • A sense of calm and wellbeing
  • Increased productivity
  • Learning new things
  • Increased confidence and self-belief
  • A better understanding of yourself and what makes  you tick
  • Improved relationships with others


Why A 30 Day Personal Growth Challenge?


It’s a long enough time period to gain some momentum, but not too long for you to wind up feeling bored!

In many cases after a 30-day personal growth challenge, you will want to keep going, although perhaps not at the same pace.

At the end of the 30 days, review what has worked well and then plan how you will build these new habits into your life going forward.


calendar on wall
Photo by Charles Deluvio on Unsplash


The Personal Growth Challenge


Are you sitting comfortably?  Then let’s begin.


1.  Write Your Personal Mission Statement


As Stephen Covey says in his brilliant book The 7 Habits of Highly Effective People, ‘begin with the end in mind’.

Writing your personal mission statement is a great way to achieve this.  If you know what it is you are aiming for, what makes you feel happy and fulfilled, and what aligns with your values, you can then plan to live your life accordingly.

Spend some time on day one of this challenge drafting your mission statement.

The first thing is not to overthink this.  Write down what comes to mind.  Jot down what you are good at, what you would do if you had no limits, and what drives you, your values.

If writing isn’t your thing, then you could make a vision board or draw things out instead.


2.   Set Goals


Here is the method I personally use for setting goals.

I set myself a couple of overall goals for the year (making sure they fit with my personal mission statement and that they are SMART).  Next, I write them down so I have them to refer back to.

In addition,  every two months I plan out my goals for those two months in more detail.  (Yes I know this is a 30-day challenge, bear with me…)

I then take these goals and divide them into ‘month one’ and ‘month two’.

Your personal growth challenge for today is to identify the goals you want to work on for the next two months following this process.

Then from this, list specifically what you want to achieve during the next 30 days.



3.  Make A Plan


Now you have your goals for this month,  your challenge today is to plan what actions you need to take each week over the month to achieve your goals.

First of all, break the goal down into the specific tasks you need to complete.  Write down as much detail as possible.

Once you have this, then schedule when during the month you will complete each task.


4.  List Your Achievements And Skills


Grab a pen and paper and make a list of all your skills.  Especially think about what are your superpowers?  If you aren’t sure what they are (and we often don’t recognise our own strengths) ask a trusted friend, relative or colleague.

You could also use this strengths survey.

In addition, once you have your skills, I want you to also write down a list of at least 10 achievements you are proud of.

It’s all too easy to focus on the negative and what we don’t have or can’t do.  Keep the list you have just written to refer back to whenever you need a confidence boost.


5.  Start A Journal


It doesn’t have to be a complicated, fancy affair!  Find a notebook you can dedicate to being your journal.   Next, grab a pen and write down whatever comes to mind.

If you aren’t sure what to write here are some ideas:

  • Your intentions for the day ahead
  • A reflection on your day (or the day before).  What went well?  What didn’t go so well?
  • Things you are grateful for
  • How you are progressing with your goals
  • Connections you made today

For more ideas, check out these journal prompts for self-discovery.



6.  Talk To A Coach Or Mentor


Talking things through with an impartial coach or mentor can quickly give you clarity and help you overcome obstacles and blocks.


To get unstuck and move towards your goals, book your FREE 30-minute call today


7.  Track Your Habits


It takes 66 days to form a habit.  Today, grab a habit tracker, write down the habits you want to build and then stick the tracker somewhere you can see it.

Then each day, track your habit.  It’s also helpful to reflect at the end of each month to see how you did.



8.  Wake Up 15 Minutes Earlier


Imagine what you could do with an extra 15 minutes in the morning?  How fantastic would it feel not to be running around at the last minute for a change?!

Today, set your alarm for 15 minutes earlier.  No snooze button, no excuses.  Journal what happened as a result of those extra 15 minutes and how you felt about waking up earlier.


9.  Meditate


I use the wonderful app Insight Timer for meditation.  There’s something to suit every taste on the app, whether you prefer a short meditation, a longer one, guided or not, with music or without.

However, if meditation really isn’t your thing, then today commit to being present, in the moment, for at least 10 minutes.

Perhaps take a mindful walk.  Or whilst having a shower, brushing your teeth, or drinking a cuppa.


personal growth challenge meditate


10.  Craft A Morning Routine


Now take what you have learned so far and craft it into a morning routine.

It doesn’t have to be long and complicated.  Try to choose things that help to set you up for the day.

For instance, a couple minutes of meditation, a cup of herbal tea, writing in your journal for five minutes or reading a few pages of an inspirational book.

Then write down your new routine and start it today.


11.  Declutter


Choose one area to declutter today.  Before you begin, grab two bags.  One for rubbish and one for things to go to the charity shop.

Set a timer for 30 minutes and get decluttering!

If you find it hard to let go of things (I know I do at times) then here are two books with some brilliant tips to help you get over that emotional hurdle of letting stuff go!




12.  Remove distractions


Today, make a commitment to remove distractions.  Turn off notifications on your phone.  Close down your emails  whilst you are working.  Resist the urge to chat.

See what you can achieve if you maintain focus and remove distractions.


13.  Craft An Evening Routine


You have your morning routine, so today make another routine for the evening.  Again it doesn’t have to be lengthy.

Mine consists of turning off all social media and TV by 9pm, 10 minutes of meditation, five minutes of journaling and then reading a chapter of my book.

All this helps to ease me into a good night’s sleep.


14.  Read A Chapter Of Your Book


Settle down and read a chapter of your book today without distraction.

If you don’t have a book on the go then choose something.  I usually have two, one that makes me think and one that is more easy reading.

Here’s a selection of my favourites.




15.  Learn To Prioritise


Using the grid below, spend twenty minutes or so today writing your tasks for the coming week into the four quadrants.


personal growth challenge priority grid



Your priority should be the tasks that are important but not urgent.

It can be too easy to spend time on urgent tasks (whether important or not) or to spend time procrastinating in the not urgent and not important quadrant (scrolling Instagram).

As a result of focusing your attention on important but not urgent tasks, you can reduce the amount of time you spend firefighting.  In addition, you will gain a sense of accomplishment having tackled some of those things that have been on your list for ages!


16.  Do Some Exercise


Pick a type of exercise you enjoy and commit to doing it for 30 minutes today.  Maybe journal how you feel afterward.

My favourite exercise lately has been walking in my local area.  I recently discovered Geocaching which has got me exploring places I’d never been to before.

If walking isn’t your thing, there are loads of options for exercise you can do without even leaving your house.


17.  Plan Some Downtime


Today schedule 30 minutes to relax and take some downtime.  Do something which nourishes you during this time.


18.  Listen To A Podcast Or TED Talk


Find a podcast or TED talk which inspires you today and listen in for 30 minutes.


headphones laptop and coffee on desk


19.  Do Something You Are Afraid Of


They say that good things never come from comfort zones, so today I want you to push yourself out of yours just a little.

Here’s some inspiration on where to start.


20.  Write Down Three Good Things


I started doing this over three years ago and even on the darkest of days I’ve usually managed to find three good things to write down.  I always find this gives me a little boost when I need it the most.

It can be small things like the sun shone or someone smiled at me.  Try this one today.


21.  Be Kind


Show someone a random act of kindness today and note how it makes you feel.


22.  Try A New Healthy Recipe


Our brains need good nutrition to function.  Fuelling ourselves well can help us feel more positive and give us the energy to try new things.

Pick a recipe today, buy the ingredients and make yourself a healthy treat!


personal growth challenge make a healthy recipe


23.  Sort Out Your Finances


Declutter your financial life today.  Start by paying any outstanding bills.  Next, make a plan to pay off debts.  Then cut up your store cards and shop around for a savings account.

Spend 30 minutes doing what you need to make your finances feel more organised.


22.  Start A Task You’ve Been Procrastinating About


Hopefully, you already did this after completing the exercise on day 13 of the personal growth challenge?!   However, if you haven’t then don’t beat yourself up, we all have a tendency to go for what feels easiest.

Today, pick that one task from your important but not urgent quadrant that you’ve been putting off and commit to spending 30 minutes on it.


23.  Learn Something New


What would you like to learn about?  Maybe a new skill or a new hobby?  Or perhaps you would like to learn more about a particular subject.

Commit today to do some research or sign up for a course to learn something new.

There are loads of brilliant options at Udemy (Tip they have regular sales, keep an eye out for them!)


personal growth challenge learn something new

Photo by MD Duran on Unsplash


24.  Show Someone You Care


Today, choose someone you perhaps haven’t spoken to in a while.  After that, make contact with them and show them you are thinking about them and that you care.


25.  Use Journal Prompts


How’s the journaling going?  Here are some journal prompts to try out today.

  • What made me proud today?
  • What’s one excuse I often make?  How can I stop making it?
  • How can I protect my energy?
  • What’s going right in life at the moment?


26.  Accept And Forgive


Is there something you’ve been struggling to accept?  Or someone you are having trouble forgiving?  Today, make a commitment to let go, forgive and move on. (Tip, you can also apply this to forgiving yourself).


27.  Challenge Your Thinking


Seek out alternative viewpoints today.

Pick a topic you have strong beliefs about and actively seek out an alternative view.

Then perhaps chat with someone who holds a different view to you and really listen to their points (rather than trying to ‘win’).  Or go onto YouTube or find a TED talk to explore alternative viewpoints.


28.  Try Out Affirmations


Recite the following to yourself in the mirror today:

I am enough

I am worthy

I am strong

Using affirmations regularly can help overcome negative thinking patterns.  Get started with the three above, however, it’s best to come up with your own personal ones for the longer term.  Find out how.


personal growth challenge saying affirmations in mirror

Photo by Paige Cody on Unsplash


29.  Ask Yourself A Tough Question


Here are some ideas of what to ask yourself today.

Write the answers down in your journal.


30.  Make A Commitment At The End Of The Personal Growth Challenge


Congratulations on reaching the final day of the 30-day personal growth challenge!

Now you’ve reached the end, reflect on what you’ve learned.  Next, make a commitment today on the things you have tried out that you will continue doing.

Spend 30 minutes writing this down and make a plan for how you will build these things into your life on a regular basis.


I hope that you’ve enjoyed this 30-day personal growth challenge.  I’d love to hear how you have got on and what you like best about the challenge.  Leave me a comment and let me know!

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