30 Days Glow up Challenge Physically and Mentally

Wednesday 10 May 2023

Welcome to the 30-day glow-up challenge, where we will focus on improving ourselves physically and mentally over a month. A glow-up is about becoming your best version, and this challenge is designed to help you do just that.

In this challenge, I will provide various activities, exercises, and tips that will help you improve your physical health, mental well-being, and overall confidence. Whether you're looking to lose weight, gain strength, or simply feel better about yourself, this challenge will provide you with the tools you need to make positive changes in your life.

image written 30 days self care challenge

I understand everyone has different goals and needs, so I've created a flexible challenge that suits your needs.

So, if you're ready to take the first step towards a happier, healthier you, join me on this 30-day journey, and let's glow up together!

Week 1 (Days 1-7):


1. Drink at least 8 glasses of water per day: Staying hydrated is essential for your overall health and well-being. Make sure to drink at least 8 glasses of water (approximately 64 ounces) every day. You can set reminders or carry a water bottle with you to track your intake.

2. Exercise for 30 minutes every day: Physical activity is crucial for improving fitness and boosting your mood. Engage in moderate-intensity exercises such as brisk walking, jogging, cycling, or any workout routine that suits your preferences. Aim for a minimum of 30 minutes of exercise each day to get your heart rate up and promote a healthy glow.

3. Get at least 7-8 hours of sleep every night: Adequate sleep is vital for physical and mental rejuvenation. Aim for 7-8 hours of uninterrupted sleep each night to optimize your energy levels, improve focus, and support overall well-being. Create a consistent sleep schedule by going to bed and waking up at the same time each day.


1. Start a gratitude journal: Take a few minutes each day to reflect on three things you are grateful for and write them down in a journal. Practicing gratitude can shift your focus towards the positive aspects of your life, improve your mood, and enhance your overall mental well-being.

Practice Self-Care by using our self-care planner where you can effortlessly plan and track your self-care routines, set meaningful goals, and sprinkle a little more magic into your daily life.

You can dedicate your time for mindfulness, schedule relaxing activities, this planner is your roadmap to a happier, healthier you!

By grabbing your own self care planner today, you are not just investing in a tool - you're investing in yourself.

Self-Care Printable Planner

2. Practice mindfulness: Allocate at least 5 minutes every day for mindfulness practice. Find a quiet space, sit comfortably, and focus on your breath or use a guided meditation app like Headspace or Calm. Mindfulness helps to reduce stress, increase self-awareness, and promote a sense of calm and clarity.

3.  Read for at least 30 minutes each day: Reading is a wonderful way to expand your knowledge, relax, and stimulate your mind. Choose a book that interests you, whether it's fiction, non-fiction, self-help, or a genre you enjoy. Dedicate at least 30 minutes daily to reading and make it a part of your daily routine.

Week 2 (Days 8-14):


1. Cut out sugar from your diet: During this week, make a conscious effort to eliminate or significantly reduce your intake of added sugars. This includes avoiding sugary drinks, processed snacks, desserts, and sugary condiments. Instead, opt for natural sources of sweetness like fruits.

2. Incorporate more fruits and vegetables into your meals: Increase your intake of fresh fruits and vegetables throughout the day. Aim to include a variety of colors and types to ensure you're getting a wide range of nutrients. Consider adding a serving of vegetables to each meal and incorporating fruits as snacks or smoothies.

3. Take a daily multivitamin: While it's always best to obtain nutrients from whole foods, taking a daily multivitamin can help fill any nutritional gaps and support overall health. Choose a high-quality multivitamin that aligns with your specific needs and consult with a healthcare professional if necessary.


1. Practice positive self-talk: Focus on building a positive mindset by engaging in positive self-talk. Each day, take a few minutes to write down three things you appreciate about yourself or that you accomplished. This exercise helps boost self-esteem and fosters a healthier self-image.

2. Do something kind for someone else: Acts of kindness not only benefit others but also have a positive impact on your mental well-being. Every day, intentionally perform an act of kindness, whether it's giving a compliment, helping someone with a task, or simply showing gratitude. These small gestures can create a ripple effect of positivity.

You might also like: How to glow up before school

3. Practice deep breathing exercises: Deep breathing exercises are a simple yet effective way to reduce stress and promote relaxation. Set aside at least 5 minutes each day to practice deep breathing. Find a quiet space, sit comfortably, and inhale deeply through your nose, allowing your belly to rise. Exhale slowly through your mouth, releasing any tension. Repeat this cycle several times, focusing on the sensation of your breath.

image of girl with 30 days self care challenge

Week 3 (Days 15-21):


1. Try a new physical activity, like yoga or dancing: Engaging in different forms of exercise can be refreshing and help you discover new ways to stay active. Yoga improves flexibility, strength, and balance, while dancing is a fun way to get your heart rate up and improve coordination. Choose an activity that interests you and give it a try.

2. Get outside for at least 30 minutes each day: Spending time outdoors has numerous benefits for both physical and mental well-being. Take a walk, go for a hike, or simply sit in a park to soak up some sunlight and fresh air. Being in nature can reduce stress, boost your mood, and increase your vitamin D levels.

3. Cut out alcohol and caffeine from your diet: Alcohol and caffeine can both have negative effects on your physical and mental health. Alcohol can disrupt your sleep, dehydrate you, and impact your mood, while excessive caffeine consumption can lead to jitters, anxiety, and sleep disturbances. Eliminating or reducing these substances can improve your overall well-being.


1. Practice forgiveness: Holding onto grudges or harboring negative feelings can be detrimental to your mental health. Take the time to reflect on any past grievances and work towards forgiveness. Write a letter to someone you need to forgive, expressing your feelings and granting them forgiveness. Alternatively, forgive yourself for any past mistakes or regrets. This exercise can bring about a sense of peace and release.

2. Practice self-care: Self-care is essential for maintaining mental well-being. Set aside time each day to do something that nurtures your mind and body. This could be taking a long bath, doing a face mask, reading a book, or engaging in any activity that brings you joy and relaxation. Prioritizing self-care helps reduce stress and promotes a positive mindset.

3. Spend time with friends or family: Social connections are crucial for our mental health. Reach out to friends or family members and plan activities together. It could be going for a walk, having a coffee date, or simply spending quality time with loved ones. Engaging in meaningful social interactions boosts happiness, reduces feelings of loneliness, and provides emotional support.

Week 4 (Days 22-30):


1. Incorporate strength training into your exercise routine: Strength training helps build muscle, improve overall body composition, and increase metabolism. You can join a gym and work with a trainer, or follow online workout videos that focus on strength training. Aim to include exercises that target different muscle groups, such as squats, lunges, push-ups, and dumbbell or resistance band exercises.

2. Get a massage or try a new form of relaxation: Physical relaxation is important for overall well-being. Treat yourself to a massage, which can help relieve muscle tension and promote relaxation. If massage isn't your preference, you can explore other relaxation techniques like acupuncture, cupping, or even trying a new form of meditation or deep relaxation exercise.

3. Cut out processed foods from your diet: Processed foods often contain excessive amounts of sugar, unhealthy fats, and artificial additives. Cutting them out of your diet can have numerous benefits, such as improved energy levels, clearer skin, and better digestion. Focus on consuming whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats.


1. Practice visualization: Visualization is a powerful technique that involves creating a mental image of your desired future. Spend some time each day visualizing your goals and dreams. Imagine yourself achieving those goals and living the life you want. Write down the steps you need to take to get there and start implementing them into your daily life.

2. Practice gratitude: Gratitude is a practice that helps shift your focus to the positive aspects of your life. Take some time each day to reflect on the things you are grateful for. You can write a letter expressing your gratitude to someone you appreciate and either read it to them or send it to them. This activity not only cultivates gratitude within you but also strengthens your relationships.

3. Set goals for the next month and create a plan to achieve them: Take some time to reflect on what you want to accomplish in the upcoming month. Set specific, measurable, achievable, relevant, and time-bound (SMART) goals. Break them down into actionable steps and create a plan to achieve them. This helps you stay focused, motivated, and organized in your pursuit of personal growth.

Remember, the 30-day glow-up challenge is meant to be flexible and adaptable to your needs and preferences. Adjust the activities as needed and listen to your body and mind throughout the process. Enjoy the journey of self-improvement and celebrate your progress along the way!

Share your opinion: