The Ultimate 30 Day Self-Care Challenge (With 100+ Ideas To Include)

bamboo shelf with self care challenge items

This post may contain affiliate links which means I may earn a small commission if you make a purchase. This is at no extra cost to you. I only ever recommend products and services that I love and that I think you will love too.

Sharing is caring!


Here’s Why You Are Ready For This ULTIMATE 30-Day Self-Care Challenge!


You’re feeling burnt out.   Always doing stuff for other people and not looking after your own needs.

Perhaps you feel guilty spending time on your own self-care.

I’ve found, in particular, that the female of the species is very good at putting everyone else in front of themselves.

Self-care often gets bumped off our lists.

Spending a little time on yourself is so essential for less stress and being able to show up for others.

The benefits of doing this challenge will include more joy and calm in your life and a sense of accomplishment which will help you feel more confident and resilient.


self care challenge


It Doesn’t Need To Be Challenging


OK, so I’ve called it a challenge, but it doesn’t actually need to be challenging at all!

I promise this won’t take up loads of your time.

Most of the things on the list take 15 minutes maximum.   Some do take a little bit longer and I would encourage you to build a couple of those in each week as well.

To help you, I’ve put all the ideas listed in this post into a printable PDF along with a super simple schedule to print off and stick on your fridge (or wherever works) to track your progress!



The Bumper Self-Care Challenge List


Self-care means different things to different people.

What you might absolutely love to do, I might not be so fond of.

So instead of being prescriptive about what you should include in your 30-day self-care challenge, I’m giving you a bumper list of over 100 things for you to choose from!

It’s the perfect chance to have some fun and try out different things.


Why 30 Days?


Spending 30 days on this gives you the perfect length of time to experiment and try different things.

It’s not too long and it’s not too short.

Trying something out for a period of time is much easier than committing to something ‘forever’.

Even better, if you can, do the challenge twice as research has shown that it takes 66 days to form a new habit.

So if you do this twice you are almost there in building self-care into your life as a healthy habit.

Another reason for splitting this down into 30 days is it gives you bite-sized chunks to work with.



How To Do The 30 Day Self-Care Challenge


You can do this self-care challenge however you like.

For example, you could pick 30 things from the list that are all different, or you can pick the same handful of things and rotate them through the days.

You can also do one thing each day, or pick a couple (I would advise a maximum of 3 to avoid overwhelm).

Download the schedule,  print it off, fill it in with the things you’ve chosen and stick it somewhere that you can see it.

For added satisfaction, cross each day off as you complete the task you’ve chosen for that day.

Why not also enrol a friend or family member into doing the challenge with you so that you can hold each other accountable.  add science re accountability.


yoga outside with a friend


Are You Ready To Put Yourself At The Top Of The List For A Whole Month?


Print off your schedule and let’s get started!  Here are the ideas for what to include.

  1. Meditate
  2. Write down 3 things you are grateful for
  3. Write down 3 good things that happened today
  4. Have a DIY spa morning or day
  5. Sit down at the table to eat your breakfast with no distractions
  6. Read a book for 15 minutes
  7. Write down one thing you love about yourself
  8. Make a list of your biggest achievements
  9. Catch up on Netflix for an hour without any other distractions
  10. Learn something new
  11. Unplug from social media for the day
  12. Make your bed
  13. Try out a new recipe
  14. Take a walk
  15. Get up 30 minutes earlier
  16. Declutter a drawer or cupboard
  17. Write an encouraging letter to your future self at futureme.org
  18. Do a home facial
  19. Give yourself a manicure or pedicure
  20. Experiment with hairstyles
  21. Do someone a random act of kindness

  22. Eat some fruit
  23. Do a crossword or Sudoku puzzle
  24. Practice affirmations
  25. Moisturise your body and hands
  26. Put on music and dance like no one is watching
  27. Cuddle a pet
  28. Play with a pet
  29. Take a bubble bath
  30. Phone a friend you’ve not spoken to in ages
  31. Watch something funny
  32. Go alcohol-free for a few days (or even better, for the full 30 days!)
  33. Look through old photos
  34. Find an inspirational quote and write it down (here’s a few to get you started)
  35. Sit outside in the sunshine and sip on a cup of herbal tea
  36. Write a to-do list
  37. Cross something off your to-do list
  38. Craft something
  39. Paint or draw something
  40. Do some colouring in
  41. Watch a TED talk

  42. Listen to a podcast
  43. Try yoga
  44. Take a power nap
  45. Do some exercise
  46. Try a new form of exercise
  47. Walk 10,000 steps
  48. Try a breathing exercise
  49. Bake something and share it with your family and friends
  50. Start a journal, or if you already have a journal spend some time writing in it
  51. Turn off all electronics after 6pm
  52. Look at yourself in the mirror and give yourself a compliment
  53. Clean something thoroughly
  54. Organise your wardrobe
  55. Make a vision board
  56. Give someone else a compliment
  57. Help someone out
  58. Experiment with different herbal teas
  59. Play a board game
  60. Spend time talking with your partner or family
  61. Shop your closet
  62. Iron your clothes
  63. Write a healthy meal plan and shop for the ingredients
  64. Make your lunch ready for tomorrow
  65. Drink a delicious smoothie
  66. Go for a bike ride
  67. Say no
  68. Have an early night
  69. Write a love letter to yourself
  70. Visit a place you love
  71. Practice forgiveness

  72. Sing in the shower
  73. Go a different way to work
  74. Wear your favourite clothes
  75. Go for a walk or run
  76. Create a mantra
  77. Do a brain dump
  78. Ditch multitasking for the day
  79. Light a candle
  80. Buy yourself some flowers
  81. Explore part of your local area that you’ve not been to before
  82. Book a table at your favourite restaurant
  83. Get your hair done
  84. Plant something
  85. Pledge to drink more water today
  86. Walk on the beach or in a wood
  87. Go to the cinema by yourself
  88. Buy yourself a luxury hand soap
  89. Buy yourself a houseplant
  90. Simply sit and do nothing for 15 minutes
  91. Make a playlist
  92. Write and send a letter
  93. Read a childhood book
  94. Treat yourself to your favourite ice cream
  95. Sort out your finances
  96. Write down your negative thoughts and reframe them as positive ones
  97. Set a goal
  98. Soak your feet
  99. Clean your social media accounts of people who don’t bring you joy
  100. Unsubscribe from mailing lists

  101. Get a massage
  102. Learn about the history of your town
  103. Visit a museum or art gallery
  104. Buy a personal development book
  105. Delegate one task
  106. Brainstorm solutions to a problem
  107. Make that health appointment you’ve been putting off
  108. Do some voluntary work


desk and chair


Final Thoughts


I hope you have found plenty of inspiration for building your own 30 self-care challenge in the list above.  Don’t forget to download your FREE printable schedule to keep you on track.

As a bonus, at the end of the 30-day challenge, why not spend some time reflecting on your takeaways and journal them.  Then plan for how you will maintain your self-care going forward.

I’d love to hear how you get on with the challenge.  Leave me a comment here or on social media or drop me an email at alison@littleblogofpositivity.com 

Sharing is caring!

  1. Subhajit Banerjee

    “Write an encouraging letter to your future self at futureme.org”
    This got me intrigued. Definitely going to try this out.

    And this article was a reminder to get back into some sort of workout routine, which I have been neglecting since the onset of the pandemic.

    1. Alison

      I wrote myself one back in January which landed in my inbox the other day! It was interesting to read. Obviously, I wrote it pre COVID 19 so a few things have changed but I definitely found it encouraging 🙂

  2. Chloe Chats

    I love this Alison. I also didn’t know that it takes 66 days to form a habit, thats interesting! I am currently doing a 30 day exercise challenge which is definitely an amazing form of self care for me, I’m feeling pretty good about myself recently and it really helps me get me out of ‘work’ mode as I’ve been working from home since march! I like the idea of doing one of these each day, thank you for sharing the challenge.

    Chloe xx

    1. Alison

      Thanks Chloe, good luck with the rest of your exercise challenge, glad to hear it’s going well 🙂

  3. Lori

    So many good ideas here! I want to do them all – ok, I do many of them already, but I want to build in the rest. One area that I need to focus on is the writing down of goals, affirmations, positive comments about myself. Writing can be very powerful, and you’ve suggested many ways to build that into this challenge. Excellent read, thank you!

    1. Alison

      Writing is definitely powerful. I got out of the habit a bit too on this as my notebook ran out! I have a shiny new one waiting on click and collect so thanks for reminding me to take my own advice 😀

  4. Tia Adaline

    This is the most exhaustive list I have come across about making self-care a daily and integral part of your routine and not a one-off thing. I will try to follow this list and see how the habit sticks.

    1. Alison

      Thank you for stopping by, I hope you will enjoy trying out the ideas and find some that will stick with you as habits 🙂

Leave a Reply

Your email address will not be published.