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The ultimate list of 30-day challenge ideas (all free) to try this month to achieve a new goal, try something new, or build a new healthy habit.
Maybe it’s my Gemini nature, but sometimes I’m just gripped with this overwhelming urge to try something new. A new adventure, a new challenge, something to mix things up a bit.
If you’ve been feeling that kind of way, these free 30-day challenge ideas could be a great way to set a realistic goal to achieve something. From fitness and weight-loss to simply setting yourself up for healthier habits, these 30-day challenges are all available online and adaptable to suit your life.
16 free 30-day challenge ideas:
1. Weight Loss
Weight loss challenges are popular for 30-days, and there are loads of free ones online to try out.
Whether you’ve got a specific weight loss goal or just want to feel a bit healthy this month, this could be a great challenge to try out.
A few free weight loss challenges online include:
2. Changing Your Diet
Alternatively, if a weight loss challenge doesn’t seem like your kind of thing, perhaps you could just set yourself a 30-day challenge to change your diet to eat healthier or change your diet.
For example, if diet-related 30 day challenge ideas could include:
3. Eating More Veggies/Fruit
Similarly, you could set yourself a 30-day challenge to eat more fruit and vegetables.
For example, just getting in your 5 a day, or setting a challenge to try some new recipes, or new specific fruits and vegetables if you want to broaden your horizons!
If a weight loss challenge doesn’t sound like the right fit for you, flipping your perspective and taking on a fitness challenge can put you in a much healthier frame of mind. A few fitness-related 30-day challenge ideas:
Mindfulness does take time to become a habit, so turning it into a 30-day challenge is a great way to set yourself up for long-term, healthy habits.
This mindfulness challenge on Yogi Approved is said to reduce stress, boost productivity, and increase happiness.
Likewise, meditation is another healthy habit that can take some time to really build up.
A 30-day challenge can be a fantastic introduction to this, and help you start each day feeling more grounded and in the present each day.
30-day meditation challenges to try:
If your house could really do with a bit of a clear out, a declutter challenge can be a great way to space this over the course of a month to avoid overwhelming yourself.
Most declutter challenges take you through decluttering a different area or room of your home, so this can be a good way of slowly but surely getting rid of some clutter in your house.
Similarly, why not try an organization challenge? Address area by area in your house and get it organized in a way that really works for you.
This challenge probably combines some decluttering at the same time, but imagine that satisfaction at the end of the month when your life feels sorted.
9. Improved Sleep Hygiene
Are you guilty of scrolling the night away on your phone when you should be sleeping? Do you tend to struggle to get (or stay) to sleep? Maybe you always feel tired when you wake up because you don’t get enough sleep.
Try taking a 30-day challenge to improve your sleep hygiene. That means setting up a really healthy nighttime routine that gives your eyes a rest from screens and prepares you for a restful night’s sleep (with the right amount of hours spent in bed, too!).
10. Drink More Water
Another good 30-day challenge idea if you want to build better habits. We’re all supposed to drink at least XXXX litres a day – how often do you think you hit that target right now?
If you think you probably are a little poor at keeping yourself properly hydrated, setting yourself a 30-day challenge to drink more could give you that extra boost of motivation.
11. Quit Your Vices
Dry January, Stoptober…they all share the same thing in common: quitting your vices for 30 days or more.
You don’t need to wait for the official month to roll around though, you can start whenever you want!
Vices to consider quitting for a 30-day challenge could include:
- Fatty foods
12. Track Your Spending
For a money-related challenge, try tracking your spending for a whole month. This is a great way to gain a better understanding of what you are doing with your money each month and help you identify any expenses that you should make an effort to cut down on.
13. Savings Challenge
Alternatively, you could try a saving money 30-day challenge. This involves putting a set amount into your savings every single day for 30 days, leaving you with a nice savings pot at the end!
14. Social Media Timer
Set yourself a challenge to only spend a certain amount of time on social media each day for 30 days. This could take the form of:
- Only spending 30 minutes on social media each day
- Only logging into your social accounts once per day
- Having a complete social media fast
Not only do many people find they’re more productive when taking time away from social media, but you might find you suffer a little less from that cursed comparison syndrome many of us experience.
15. Healthy Morning Routine
Create your ideal healthy morning routine and challenge yourself to complete that routine every day for 30 days (if it really works for you, 30 days should be plenty to turn this idea into a real habit!).
A ‘healthy morning’ will look different to different people. It doesn’t have to mean getting up at 5am, working out for an hour, and repeating positive affirmations to yourself. It’s simply whatever leaves you feeling awake, happy, and excited for the day.
As another option, you could treat these 30 days as an experiment to actually find what kind of morning routine works best for you – trying a new routine each week until something clicks.
When I was doing my yoga teacher training last year (a total of 23 days), we were encouraged to journal about our thoughts and experiences. I actually stuck with it, too!
Admittedly, that habit has now completely disappeared, but it was a fun experiment to journal especially during a particularly transformational time of my life.