It’s time to put yourself first! Prioritize your well-being with our simple and fun 30 day self care challenge. Short on time? Try the 5 or 7 day self care challenge instead!
Self Care Challenges
Here’s the thing. Self care looks different for everyone.
As a matter of fact, it might look like a mani/pedi on a Monday and it may look like a night in with a good book on a Friday. But, self care isn’t a product to buy or an activity to check off your to do list.
Self care is about how we choose to spend our time and energy.
The most effective form of self care is proactive self care. It’s about checking in with ourselves and paying attention. What is it that our mind, body, and souls are in need of today? What are we neglecting in our daily lives? What are we wishing we had time for?
Maybe it’s time to connect with a friend, maybe it’s a nap, and maybe it’s mapping out how you plan to achieve big goals and dreams. Whatever it is (and I know this firsthand), everyone benefits when we make self care a priority!
Whether you want to go big or start small, I’ve put together a variety of self care challenges to start making YOU a priority!
30 Day Self Care Challenge
If you’ve been thinking you need to spend a little extra time focusing on YOU, then a self care challenge might be in order!
Embarking on a 30-day self-care challenge can be a empowering experience towards prioritizing your well-being and nurturing a healthier relationship with yourself. In a world that often glorifies busyness and productivity, taking the time to focus on self-care can be a powerful act of self-love and self-preservation.
This self care challenge offers you the opportunity to slow down, tune into your needs, and cultivate habits that promote mental, emotional, and physical wellness. By committing to this journey, you are not only investing in your present happiness but also laying the foundation for a more balanced and fulfilling lifestyle.
So, are you ready to embark on this 30-day adventure of self-discovery and self-care? Let’s dive in together and explore the transformative power of nurturing yourself from within.
30 Days of Self Care
- Get grateful. Make a list of things you are grateful for. Even better, try to make a list of five things every day.
- Treat Yourself. Whether it’s a face mask, reading a book, or calling a friend, do something that always puts you in a good mood.
- Let go of expectations. Forget about all the things “you’re supposed to be doing.” Today, plan an activity that brings you joy.
- Connect. Call, text, or Facetime a family member or friend.
- Nourish your body. Hydrate, move your body, and fix yourself a healthy meal. Make time for your health. From taking your vitamins to scheduling a skin check, make your physical health a priority.
- Go outside. Simply sit in the sunshine or go for a mindful walk. Take notice of the things you see, hear, and smell.
- Do a brain dump. All those things racing through your mind and keeping you up at night, write them down. Get them on paper and then make a plan on what needs to be taken care of.
- Say NO. Take a look at your calendar. What is one thing you can remove? One thing that you really have no interest in, said yes to out of a feeling of obligation, or can delegate to someone else?
- Give back. Donate old clothes, volunteer in your community, or take food to the local food pantry.
- Laugh. Research has shown that, believe it or not, laughter is actually good for your health! Find a funny movie, scroll hilarious animal videos on TikTok, or even send jokes back and forth with friends. Do whatever works for you!
- Plan downtime. Whether downtime looks like reading a book, sitting outside in the sunshine for ten minutes, or scrolling Instagram for an hour, make room for activities that are truly restful.
- Try journaling. I understand that journaling isn’t for everyone. But, it can’t hurt to give it a try. Dig deep and discover what’s holding you back and what happens when you dream big! Here are some self discovery questions or self love journal prompts to get you started.
- Sleep! Give yourself an extra hour in the morning or go to bed 30 minutes early. Your body will thank you for it!
- Work up a sweat. Go to the gym, take a pilates class, or have a dance party- move your body in a way you enjoy.
- Try affirmations. It may sound a little woo-woo, but research has proven that positive self talk is a game changer. So now’s the time to give it a shot. Here are my favorite self care affirmations and self worth affirmations.
- Slow down. Make time for rest: take a nap, read a book, or simply take a few deep breaths.
- Declutter! You will be amazed how cleaning up your physical space can affect your mental health.
- Practice mindfulness. Try meditating, active listening, positive self talk, or checking in with your emotions.
- Learn something new. Step out of your comfort zone and give yourself a chance to be a beginner again.
- Get cozy. Grab your favorite pair of sweatpants, warm fuzzy socks, and a cup of tea or coffee and give yourself a moment to feel comfy-cozy!
- Get intentional. Ask yourself if the activities you are doing today are activities that bring you joy? What are your biggest goals? Does how you spend your days align with your goals?
- Pamper yourself. Everybody’s version of pampering looks different. Go for a mani/pedi, buy yourself flowers, or take a bubble bath. Do something that makes you feel good.
- Ask for help. People actually love helping others. Don’t be scared to ask a neighbor, friend, or family member for a favor when you are feeling overwhelmed. Just don’t forget to return the favor whenever possible!
- Do a random act of kindness. Did you know that research has shown that kindness can increase your self esteem, happiness, and reduce stress?
- Get creative. From trying a new recipe for dinner to getting crafty, letting those creative juices flow can be great for your mental health.
- Be a light. Send a note of encouragement to a friend. You never know when you can make a big difference in someone’s life just by letting them know you are thinking of them.
- Celebrate your wins. No matter how big or small, take a minute to recognize your accomplishments.
- Unplug. Whether it’s for an hour, an afternoon, or an entire day, put your phone down and focus on being present.
- Reflect. Take time to recognize things causing you stress and things bringing you joy lately.
- Dream big! Take time to dream about the month or year ahead. What are some exciting things you’d like to plan and accomplish?
Want a FREE Printable PDF of these fun self care challenges? Get the 30 Day Self Care Challenge along with the 5 and 7 Day Self Challenge and completely blank template by filling out the form below!
30 Self Care Challenge Ideas
Feel free to screenshot this self care month challenge or save to Pinterest for later!
Want to dive deeper into self care? Check out my Ultimate Guide to A Self Care Sunday, my huge collection of self care quotes and captions, how to create an effective morning routine or daily self care checklist that works for you.
7 Day Self Care Challenge
If you ‘re not quite ready to commit to a full month long challenge, start smaller with this 7 day self care challenge.
As I said before, self care looks different for everyone. Take these ideas and tweak the challenge to make it your own. Your self care challenge should be something that nourishes your mind, body, and soul.
I’ve also created a blank template for you to make your own challenge. Pick and choose how you want to spend your seven days doing something intentionally just for you.
So, who’s ready to join me for a week-long exploration of self-love, mindfulness, and well-being?
5 Day Self Care Challenge
In this 5 day self care challenge, I’ve just eliminated two days. This challenge is all about prioritizing yourself, tuning into your needs, and cultivating a greater sense of balance and inner peace in your life. Sometimes starting small can lead to something bigger. Try just spending five days this week focusing on how and where your energy goes.
Who knows, maybe after this 5 day self care challenge, you might make it a habit each week!
Short on Time?
Does the idea of a 30 day self care challenge, seven day, or even five days completely overwhelm you?
No judgement here. I totally get it. Sometimes it feels impossible to add one more thing to our busy schedules.
So I’ve put together a quick list of 31 self care challenge ideas that can be done in as little as five minutes. The important thing is to slow down and listen to your body and soul. What is it that you need today to refresh and recharge? Intentionally choose a self care activity that will fuel you.
5 Minute Self Care Ideas
- Read a motivational book or listen to a podcast.
- Have a cup of tea.
- Sit in the sunshine for five minutes.
- Take three deep breaths.
- Do a face mask.
- Take a hot shower or bubble bath.
- Stretch or meditate.
- Go for a quick walk.
- Write down five things that make you smile.
- Call a friend.
- Give someone a hug.
- Meal plan for tomorrow.
- Do a five minute quick clean.
- Color in a coloring book.
- Spend five minutes journaling.
- Make a happy playlist.
- Repeat three positive affirmations.
- Write down three things you are grateful for.
- Walk in the grass barefoot.
- Send a thoughtful text to a friend or family member.
- Drink a glass of water.
- Have a mini dance party.
- Unfollow negative social media influences.
- Do a word game or puzzle.
- Pick out three items of clothing to donate.
- Give your pets a cuddle.
- Grab a piece of fruit.
- Set one goal for the week.
- Cancel one unnecessary thing on your calendar.
- Plan a solo date.
- Add a motivational quote to your journal.
Embarking on a self-care challenge can be a transformative experience that reaps numerous benefits for both your physical and mental well-being. By committing to taking time for yourself, practicing self-love, and prioritizing activities that bring you joy and relaxation, you are investing in your overall health and happiness.
Remember that self-care is not selfish; it is essential for maintaining balance and managing stress in our busy lives. So, whether it’s journaling, meditation, exercise, or simply taking a moment to breathe, make self-care a priority and watch how it can positively impact your life in ways you never imagined.
Start your self-care journey today and discover the incredible power of nurturing yourself from within.
