30 Day Self-Care Challenge (FREE Calendar & Workbook)

This 30 Day Self-Care Challenge will give you many different ways to improve all areas of your life by practicing intentional living and making yourself a priority.

The best part:

You can get a FREE Self-Care Workbook just by joining my mailing list and a free self-care calendar printable at the end of this post.

Additionally, these 30 Days of Self-Care will help you to identify the areas in your life that are causing you the most stress.

There are 9 key areas when it comes to self-care:

Physical, Psychological, Emotional, Spiritual, Intellectual, Social, Safety & Security, Relational, and Professional.

30 Day Self-Care Challenge

Starting today, I am going to help you to live your very best life. Commit to this 30 Day Self-Care Challenge and your life will change forever.

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Day 1: Preparing for your 30 days of self-care

Spend 10-15 minutes imagining where you’d like to be mentally, physically, emotionally, and spiritually at the end of this challenge. Consider potential obstacles and ways to get around them in the weeks ahead.

Day 2: Start a daily routine

Physical – Drink a glass of water before bed and first thing in the morning. Continue this every day throughout the challenge.

Day 3: Start an evening routine

Psychological – Reflect on your day and find one positive thing to say about the day, no matter how small it is. You might want to write this in a journal or just say it out loud in the mirror. Do this every day throughout the challenge.

Day 4: Spark some creativity

Emotional – Do something creative for 30 minutes. Arrange flowers, draw stick figures, or take a page from your child’s coloring book and color.You don’t need to knit or be a world-class painter to create something.

Day 5: Soak up the rays

Spiritual – Spend 10 minutes standing in the sun thinking about your favorite spiritual story or listening to the sounds of nature.

Likewise, you can have your very own picnic or go on nice walk.

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Day 6: Learn something new

Intellectual – Read an article (or wiki entry) on something you know nothing about. Afterward, reflect on how it made you feel.

Day 7: Talk to a friend

Social – Catch up with an old friend via text, social media, or email.

Day 8: Financial security

Safety and Security – Get a free credit report. Use this to set new goals for yourself!

Day 9: Unplug

Relational – Eat dinner together at the table without phones. Have a small handful of topics to talk about ready before you sit down that are likely to inspire conversation without confrontation.

Day 10: Organization in the workplace

Professional – Investigate a tool that will help increase productivity. This might be a checklist to keep all your tasks straight or an alarm to let you know when it is time to go on break.

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Day 11: Change your diet

Physical – Try a different healthy diet for a day. Experiment with a new diet. Maybe its cutting out added sugar or trying a raw vegan diet. Stick to this diet for the rest of the challenge.

If you want to try the Keto Diet – check out these 30 minute Keto meals!

Day 12: Practice positive thinking

Psychological – Be aware of your inner thoughts and work on becoming a positive thinker with a good attitude about life.

Day 13: Laugh

Emotional – Do something that will make you laugh. Watch your favorite sitcom. Talk to a friend who always has a good story to tell. Play with your children.

Day 14: Guided meditation

Spiritual – Try a 15 minute, guided meditation from Youtube.

Day 15: Read

Intellectual – Buy or download a book and read for at least 15 minutes. I highly recommend subscribing to Audible for some great audio books – I specifically recommend anything from Brené Brown.

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Day 16: Get together with friends.

Social – Arrange a grown-up playdate with a friend that doesn’t cost money. Ideas include going on a hike, having a movie marathon at home, or sitting in a park.

Day 17: Identifying unsafe things

Safety and Security – Reflect on your day to day life and identify anything that makes you feel unsafe. Is there something that could fix that?

It could be taking self-defense classes, buying a theft-proof purse, or even adding a security system to your home.

Day 18: One-on-one time with family

Relational – Schedule a “date” with every person in your house where it will be just you and that person doing something outside the house.

Be sure to have them spread out so you aren’t overwhelmed. Once a month or once a week is great! One-on-one time with kids is great for bonding!

Day 19: Up your professional game!

Professional – Identify an area of your professional life that you’d like to improve and make a plan to improve it. If you don’t have one, consider a side hustle you can start doing in your spare time.

Day 20: Daily walks.

Physical – Find 10 minutes in your day to go for a walk. Continue this for the rest of the challenge.

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Day 21: Say YES to YOU.

Psychological – Practice saying yes to yourself by saying no to others.

Day 22: Traditional self-care

Emotional – Buy yourself a new candle and use it while you have a bubble bath.

Day 23: Grounding

Spiritual – Get in touch with nature for 30 minutes, and I do mean touch. Take off your shoes in the grass. This is called grounding.

Go to a plant nursery or buy an indoor plant (touch all the plants you see and take in the different textures). You could even go swimming in a natural body of water like a lake or river, or take a walk in a creek.

Day 24: Local education

Intellectual – Go to a local museum or library to learn more about your city's history.

Day 25: Social media cleanse

Social – Do a social media cleanse. Remove anyone who you have negative associations with. If they’re someone on Facebook you can’t remove, hide/unfollow them so you never have to see what they post.

Day 26: Family activities

Relational – Plan and schedule something fun to do as a family. A road trip, a hike, or something bigger.

Day 27: Massage

Physical – Get a massage. It may be cliché at this point but a massage does wonders for your body. If you cannot afford one, ask your spouse or kids to give you one!

Day 28: Get away from home – alone

Psychological – Schedule a “me day” in the near future. No cell phone, no work, no family, no friends, just you doing something relaxing away from home.

Day 29: Let go of guilt.

Emotional – Give yourself permission to let go of your guilt!

Day 30: Gratitude

Start a gratitude journal and use this to write down everything you are thankful for.

Additionally, you can vocalize how thankful you are TO the people in your life. Speaking this to your loved once will open you up to great feelings of connection.

Get your free 30 Day Self-Care Calendar

Think back on your 30 days of Self-Care

Look back at each day of the challenge and think of how each task made you feel. Is it something you want to incorporate into your life on a regular basis? Do it! Make it your goal each month!