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The 30-day Glow up Challenge

Hit that reset button on your mind and health with this challenge.

Have you ever felt that spark within, that yearning to step into a brighter, more confident version of yourself? You’re not alone. Sometimes we get stuck in a rot and need to gently reset our mind and bodies so don’t lose all the potential we have within us.

This 30-day challenge is about more than just physical transformation; it’s about nurturing your mind, body, and spirit for a radiant outer glow.

What to expect from the 30-day challenge

With each day, you take on a new challenge. Every challenge you accomplish no matter how small, brings you closer to your goal. Most challenges seem easy but are life-changing habits, so acknowledge your progress and give yourself a pat on the back!

I’ve created a printable you can use to track your progress. It can be downloaded for free at the link below.

The 30-day Glow up Challenge.

Day 1: Start your day with a 10-minute gratitude meditation. Reflect on three things you’re thankful for.

Day 2: Swap your usual breakfast for a smoothie packed with greens and fruits. Boost your energy and vitamins!

Day 3: Challenge yourself to learn something new. Watch a TED Talk, listen to a podcast about a new topic, or read the first chapter of a non-fiction book.

Day 4: Take a brisk 30-minute walk in nature. Soak up the fresh air and sunshine, and appreciate the beauty around you.

Day 5: Declutter one small drawer or shelf. Organize your space and free up energy for positive things.


Day 6: Write a letter to your future self, expressing your hopes and dreams for the next 30 days. Seal it and revisit it on Day 30!

Day 7: Cook a healthy and delicious meal from scratch. Experiment with new ingredients and flavors.

Day 8: Reach out to someone you haven’t spoken to in a while. Catch up and strengthen your connections.

Day 9: Take a dance class, even if it’s just in your living room! Let loose and express your inner groove.

Day 10: Stretch for 15 minutes before bed. Release tension and improve your flexibility.

Day 11: Treat yourself to a relaxing bath with essential oils and calming music. Unwind and pamper yourself.

Day 12: Do something spontaneous! Try a new restaurant, go to a museum, or take a different route to work. Break your routine and embrace the unexpected.


Day 13: Spend 30 minutes reading a book outside in the sunlight. Immerse yourself in a good story and enjoy the fresh air.

Day 14: Learn 5 new vocabulary words and challenge yourself to use them in conversation throughout the day.

Day 15: Practice self-compassion. Write down something you appreciate about yourself and something you’ll forgive yourself for.

Day 16: Help a neighbor or volunteer at a local organization. Spread kindness and make a positive impact.

Day 17: Challenge yourself to a 20-minute HIIT workout at home. Get your heart rate up and build some strength.

Day 18: Declutter your digital space. Delete old emails, organize your phone apps, and unsubscribe from unnecessary lists.

Day 19: Write a positive affirmation about yourself and repeat it throughout the day. Boost your confidence and self-esteem.

Day 20: Learn a new recipe and cook it with a loved one. Share the joy of cooking and good food.

Day 21: Spend 30 minutes writing in a journal about your thoughts, feelings, or dreams. Let your creativity flow and connect with your inner self.

Day 22: Take a social media detox day. Disconnect from online distractions and focus on real-life connections.

Day 23: Plan a fun outdoor activity with friends or family. Hike, bike, go to the beach, or simply enjoy a picnic in the park.

Day 24: Challenge yourself to do something you’ve been afraid of, even if it’s small. Face your fears and step outside your comfort zone.

Day 25: Express your gratitude to someone who has made a difference in your life. Send a handwritten note, make a phone call, or simply say “thank you”.

Day 26: Practice mindfulness for 10 minutes. Pay attention to your surroundings, your breath, and your thoughts without judgment.

Day 27: Treat yourself to a spa day at home. Give yourself a facial, do your nails, and light some candles. Relax and recharge.

Day 28: Go on a photo scavenger hunt. Capture 10 specific things in your neighborhood or city that bring you joy or inspiration.

Day 29: Meditate on your progress! Reflect on how you’ve grown and changed during this 30-day challenge.

Day 30: Celebrate your success! Treat yourself to something special, write down your learnings, and set new goals for your next chapter of glow-up.

Remember, consistency is key. Even small steps each day can lead to incredible transformations. I’ll be trying this challenge myself, and if you plan to, please leave a comment and share with your friends and family so they can all get the reset they need.

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