Does your self-care need a jump start? With this simple 30 day self-care challenge, you’ll focus on taking care of your mind, body and spirit.
As a busy woman, chances are self-care is not high on your list. It seems that you’re always taking care of everyone else rather than yourself.
But if you’ve ever flown on a plane, you will have heard that message – the one that says to put on your own oxygen mask FIRST before attempting to help anyone else.
Self-care is like that oxygen mask. It enables you to recharge your mind, body and spirit, so you are able to be a better you. And that benefits not just yourself, but your family too.
Related: Self care for busy women
Since making time for self-care is hard, the best thing to do is to make it a habit. That’s why a 30 day self care challenge is the perfect length to make looking after you a habit that lasts.
The days fit into one of three categories: Mind, body and spirit. Mind self care activities will get you thinking. Those self care challenge ideas connected with body will help you look good and feel even better. Finally, those for the spirit help you feel both grounded within yourself and connected to something bigger than yourself.
We’ll start with the body, then the spirit and then the mind- although you can do these in any order you want!
Are you ready?
Note this post may include affiliate links. This means if you click on a link and purchase an item, I will receive a small commission at no cost to you. Click here for my full disclosure policy.
SELF-CARE CHALLENGE IDEAS FOR YOUR BODY
Day 1: Wake up with water
First thing when you wake up, drink one to two glasses of water. This habit has a number of health benefits. Of course, there’s nothing to stop you drinking more water throughout the day as well!
Day 2: Set a bedtime alarm
How many hours of sleep do you need to feel at your best? (Check out this article on tips to a better night’s sleep to help you work this out). Once you feel confident you know, decide what time you need to wake up tomorrow.
Now count back the hours of sleep you require, and set a bedtime alarm for thirty minutes BEFORE that time. When the alarm goes off – it’s time to do a quick tidy up and do whatever you do before you go to sleep.
Day 3: Skip the sugar
Omit all extra sugar from your diet today as much as possible. That means no sugar in your coffee or tea, or on your breakfast cereal. If you drink soft drinks on a daily basis, swap them out for water today. Say no to the candy and cookies.
Day 4: Say yes to yoga
Do a 10 minute yoga session. Never done yoga? No problem! Here’s a 10 minute morning yoga session for beginners – the perfect activity to start your day!
Day 5: Plan the next week’s meals
Make like easier for yourself and get your meal planning for the next week down. Not sure how to meal plan? I’ve got you covered there! This post on stress free meal planning is all you need. Try to include as many healthy, nutritious meals as possible.
Day 6: Get fun and fruity
Go to your local fruit and vegetable shop or farmer’s market and treat yourself to fresh, tasty fruit. Eat as much as you want, whenever you want.
Day 6: Step it out
Go for a 15 – 30 minute walk. Depending on your location, try to get as close to nature as possible. Walk briskly and with purpose. If you’re at work, try doing this on your lunch break and see how it sets you up for the rest of the day.
Day 7: Wake up when you want to
Don’t set an alarm this morning. Instead sleep in as long as you need to (be aware though that anything over nine hours is likely to be counterproductive. There is such a thing as too much sleep!).
Note – If you started this on a Monday, it’s going to be the weekend – though if you didn’t and this doesn’t work, just switch one of the days so it’s possible for you to do without raising the ire of anyone at work!
Day 8: Go organic
Your skin is your biggest organ – so it makes sense you’d want to be careful what you put on it. Research these best selling organic skin care products, and commit to buying and using at least one.
Day 9: Have a pedicure
Our feet are oft neglected things. Either give yourself a pedicure or book into a beauty salon and have it done for you. Give yourself bright toenail polish that makes you smile whenever you look at it.
Day 10: Set a scary fitness goal
Challenge yourself by setting a challenging goal for your fitness. A half marathon is a bucket list item for many people – and could be for you as well! Here’s my half marathon tips for beginners.
SELF-CARE CHALLENGE IDEAS FOR YOUR SPIRIT
Day 11: Create some happiness
Make a list that gives you a happiness boost. You’ll find 45 great lists here guaranteed to make you feel good.
Day 12: Make a to pray for list
Make a list of those people who you know could use some positive thoughts and prayers. Write down their names, what they’re going through, and what you wish for them. You don’t have to be religious to do this – simply intentionally thinking positive thoughts regarding that person and their situation sends positive energy into the world.
Day 13: Treat yourself with flowers
Buy yourself a bouquet of your favorite flowers. They’ll give you days of pleasure as you look at them. Bonus points if they are scented, so you can enjoy the fragrance as well.
Day 14: Meditate
Don’t know how? Watch this video.
Day 15: Get unplugged
Go the whole day without your cell phone. Experience what it’s like to not be able to act on every urge to check in. Practice being proactive rather than reactive.
Day 16: Experience some simple pleasures
Practice one of these simple joys of life.
Day 17: Reconnect with your childhood
Think of one thing you used to love doing as a child. Was it swinging on the swings in the park? Reading a book in bed at night? Picking daisies and making a daisy chain?
Whatever you decide, today is your do-over your childhood day.
Day 18: Practice gratitude
Make a list of 10 things you’re grateful for.
Day 19: Grow
Plant something new in your garden. (No garden? Buy an indoor plant instead).
Day 20: Make contact
Is there someone who you’ve been thinking about – someone you know you should get in touch with, but you just have not got around to it yet?
Whether through social media, email, a text, or a good old fashioned phone call, get in touch with that person today.
SELF-CARE CHALLENGE IDEAS FOR THE MIND
Now you’re feeling physically fab, are both grounded and connected, it’s time to round off the last ten days of the challenge by developing your mind!
Day 21: Attend an art exhibition
Especially if you’ve never been to one before, make today the day to go visit a local art gallery. Take time to look at the pieces of art, thinking about the message or idea they are communicating and whether you connect with the work.
Day 22: Watch a TED talk
Go here to see the most popular TED talks of all time.
Day 23: Think critically
Do you ever wonder if perhaps you don’t think critically enough about situations and the like? Hone your critical thinking skills by learning these seven ways to think more critically.
Day 24: Buy a personal development book
My personal faves include The Miracle Morning, How to have a good day, Atomic Habits and High Performance Habits.
Day 25: Research a philosophical theory
Do some research into philosophical theory you’ve heard about before but never really understood.
You can pick from:
- social reconstructionism
Not only will you broaden your mind, you’ll help yourself see the world through a different lens.
Day 26: Learn something new
Whether it’s something simple, like a fact you’ve always wanted to know, or more complicated, like teaching yourself how to crochet, make today the day to learn something new.
Day 27: Say yes… and no
Make a list of all your current regular commitments and obligations.
Assess each one. Why do you do this activity? How does it benefit your life?
Are there things you need to start saying no to?
Are you saying yes to enough things that make your life meaningful?
Day 28: Visit your local library
Make it part of the challenge to get out at least one book you want to read. (Here’s how to read more books)
Day 29: Implement what you’ve learned
So many times we learn new things but fail to actually implement them.
If you’ve been reading any of the books from Day 24, you’ll be getting exposed to some key ideas. Here’s how to implement them.
Day 30: Set some goals
Now that it’s the end of the challenge, it’s time to think about what your goals are moving forward.
Reward yourself for the challenge completed with this super cute, goal setting petite planner from Erin Condren.
Wow – you made it to the end of the 30 day self-care challenge! You’ve taken time each day to look after your mind, body and spirit with these self-care challenge ideas. How do you feel?