List of 30-Day Challenges You Can Start Today
Pick anyone to change your lifestyle!
I am a huge fan of building tiny sustainable habits in my personal and professional life. That one thing, the 30-day challenge, is helping me to achieve my short and long-term goals.
Live each day like it’s a new challenge.
I have completed seven 30-day challenges so far this year. In fact, at the time of writing this list, I am on day 29 of my challenge, in which I do 20 squats each day. I will share a story on Sunday about my squats challenge.
Why 30-day challenges?
The 30-day challenges are really powerful. Instead of achieving the massive goal, I break it into tiny parts, usually 30-day challenges. If I don’t like the challenge in 30 days, there is a high probability I won’t do it in the long run.
I use the productivity tool Notion to organize my life. For example, I highly recommend creating an Excel sheet, something like you can see below. You can take a print to put on the wall or use it online.
It’s possible that you are not in the mood to do it some days. The following sheet will help you do the task each day, even if you don't feel like doing it. There is magic when you look at the sheet automatically doing it.
Naturally, I don’t want to do a task every day if it’s not a 30-day challenge. That’s one of the top reasons to do 30-day challenges to build new habits or even break the bad ones.
The 30-day challenges will help you to be more consistent.
Here is the list of the 30+ days of challenges that I have completed in the past. You can click on any link to read my experience.
1. I drank 3.78 liters of water daily
Drinking 3.78 liters of water, including tea/coffee, was my first 30-day challenge this year. I built a habit of doing 30-day challenges after drinking 3+ liters of water each day.
2. I read at least 20 pages daily
A reader lives a thousand lives before he dies. — George Martin
Reading is one of the best habits I developed to learn almost anything.
3. Absolutely no caffeine for 30 days
One of the hardest challenges I had in the past couple of months was to quit coffee at once. That’s not how it works. Baby steps are super necessary to reach your goal.
It’s tough to stay away from coffee in corporate culture. I suggest giving it a try if you are consuming too much caffeine.
I know coffee is part of our life, but too much caffeine is not good for our health. Everything in moderation is perfect. I consumed too much caffeine because I regularly drank four cups of black coffee daily.
4. No sugar for 30-day
Try to stay away from white poison for 30 days. I miserably failed this challenge. I will try again in a couple of months. Let me know if you have done it.
5. Drink 3–4 liters of water for the 60-day
After drinking 3.78 liters of water for a month, I continued drinking 3+ liters of water daily. It gives me a lot of energy and keeps me alert all day.
6. I did a 2-minute plank exercise daily for 4+ weeks
Boost your strength by taking this challenge. It is one of the most straightforward compound exercises to incorporate into your daily routine.
7. I did 20 Push-ups daily for 30+ days
Push-ups are another core training exercise. Try to do 20 push-ups in one set for 30 days.
8. I walked at least 20 minutes daily
I highly recommend making walking a part of your life. Try to walk outside instead of on the treadmill to boost your mental health.
9. I Took a 15–20 Minutes Power Nap Every Day for 33 Days
Think what a better world it would be if we all, the whole world, had cookies and milk about three o’clock every afternoon and then lay down on our blankets for a nap. — Barbara Jordan
Taking a 15–20 minutes nap each afternoon is a part of my 30-day challenge to build sustainable healthy habits.
10. I Did 20 Squats and Push-Ups Daily for 42 Days
If you can do a squat and a push-up, you build up to becoming a fitness guru. — John Morrison
11. I Drank a Tablespoon of Extra Virgin Olive Oil Daily for 32 Days
Consuming a tablespoon of extra virgin olive oil is a part of my 30-day challenge to build tiny sustainable healthy, and productive habits.
12. I Did Not Shampoo My Hair for 35 Days
What is good hair? It can be anything to anyone. Good hair is healthy hair, whatever you perceive that to be. — IM
13. I Took a Cold Shower Every Morning for 33 Days
If you think you have a big comfort Zone. Try taking cold showers. Unknown
14. I walked 10,000 steps for 30 days
I have done 10,000 steps many times but never did it for consistently 30 days.
15. 100-day writing challenge
If you love to write, start this challenge.
16. Tweet twice for 30 days
I joined Twitter in 2009 and merely have 100+ followers. I want to write at least two tweets each day for 30 days. Let me know if you guys have done it.
17. Live only on Airbnb for at least 30 days
The pandemic changed many things, and traveling got a huge hit. One of my 30-day challenges is to spend 30 days in an Airbnb this year.
18. Write an eBook in 30 days
At the end of the year, I plan to write a productivity ebook on KDP within 30 days. The 30-day challenges will help me to develop a sustainable habit.
19. Pick any activity to do for at least 30 days
For example, hiking, running, gym, etc.
20. Write down 10 ideas every day for 30 days
I use Notion or Google Keep to write ideas. I plan to write at least ten ideas daily for 30 days.
21. Check emails max twice for 30 days
One of my bad habits is checking email multiple times daily; I plan to check emails a maximum of twice daily.
22. I Followed This Evidence-Based Skincare Routine for 42 Days
The main purpose of skin care is to keep your skin in good condition. We all know that you are shedding skin cells throughout the day.
Dermatologists say that an effective skincare routine can help you prevent acne, treat wrinkles, and keep your skin at the best looking in almost all stages of life.
23. I Tried This Simple Meditation Challenge for 35 Days, and Here’s What I Learned
Meditation alleviates the feelings of stress, improves the capability of handling your emotions, and enhances the positivity of your energies.
More than just a mental exercise, there are more profound points and dimensions of one’s being that can be caressed by the effects of regular and constant practice of meditation.
24. I Took a 15 Minute Mental Break Every Day for 32 Days
Doing nothing often leads to the very best of something. — Winnie
We live in a world that glorifies being busy, and taking breaks is often seen as a luxury rather than a necessity.
Curious to see if I could break free from this mindset, I decided to take a 15-minute break every day for 32 days.
25. I Did 20 Sit-Ups Daily for 35 Days
It is easy to sit up and take notice; what is difficult is getting up and taking action. — Honore de Balzac
Sit up is the classic body exercise which simply means lying on your back in comfortable clothes and lifting your torso.
Sit-ups target your core abdominal muscles.
26. I Drank Matcha Every Day for 32 Days
Tea is more than an idealization of the form of drinking; it is a religion of the art of life. — Kakuzo Okakura
I love to try new healthy, productive challenges; if I see a benefit, I love sharing it with friends and family.
27. I Ate 2 Bananas Daily for 35 Days — Here’s What Happened
Bananas are a very popular food almost everywhere you go on the planet. They are grown in 100+ countries and are the world’s 4th most valuable crop.
They’re delicious when ripe, cooked, dried, or slightly underripe. They’re delicious on their own, but they also go well with ice cream, cereal, and yogurt.
28. I Followed Tim Ferriss’ Morning Routine for 35 Days
If you win the morning, you win the day. — Tim Ferriss
If you don’t know the gentleman, he wrote these books: The 4-Hour Work Week, Five Minute Journal, Tools of Titans (source of this article), Tribe of Mentors, 4-Hour Chef, 4-Hour Body, etc.
29. I Floss My Teeth for 33 Days — Here Are the Results
Let’s start with the fact:
According to the Centers for Disease Control and Prevention (CDC) study, only 30% of Americans floss daily, and 32% never floss.
30. I Did 20 Squats Daily for 35 Days
If you can do a squat and a pushup, you build up to becoming a fitness guru. — John Morrison
The bodyweight squat challenge was a part of my 30-day challenge to build sustainable healthy habits.
31. I Drank Lukewarm Lemon (Fresh) Water Daily for 32 Days
Keep challenging yourself to think better, do better, and be better. — Robin Sharma
I consistently drank lukewarm water with freshly squeezed lemon juice every morning for 30+ days. Let’s see what happened to my body in the past 4 weeks.
32. I Did a 12 Minute Stretching Exercise Each Day for 42 Days
Sitting all day. working long hours is detrimental to our health. Stretching for at least 10–12 minutes is part of my 30-day challenge to build healthy, sustainable habits.
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Let me know if you have done any 30-day challenges.
Note:
Please let me know if you have been trying to complete a 30-day challenge for some time but have yet to do so. I’d want to take the challenge and then share my experience with you at the end to see whether it’s doable.
I will only take the challenge if it helps to improve health and/or productivity.
As a new reader, please check my holistic health, productivity, and well-being stories reflecting my reviews, observations, and 30+ days of experiments (29 completed so far) to build a sustainable healthy lifestyle.
After 30+ days of challenges to living a healthy and productive life, I wrote my experiential journey. Here are the links for easy access.
3.78 liters of water per day for 30 days, 20+ Squats per day for 30 days, Reading challenge for 30 days, Coffee, Sugar, 2-minute plank daily for 30 days, 20 Push-ups daily for 30 days , Walk 10,000 steps daily for 30 days, Long Walks, Power Nap, Extra Virgin Olive Oil daily for 30 days, No Shampoo for 30 days, Cold Shower for 30 days, 10,000 Steps, Skincare routine for 30 days, Meditation daily for 30 days, Mental Break, Sit-ups, Matcha, 2-Bananas daily for 30 days, Tim Feriss’ Morning Routine for 30 days, Floss daily for 30 days, Lukewarm Lemon Water daily for 30 days, Stretching daily for 30 days
I also wrote about general life philosophy. Here are the links for easy access.
Mental Health/Brain Damage, Hiking, Cofee (New Research), Technology, Healthy Lifestyle, Life Lessons, Productivity, Learning, Money
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experiences, experiments, and perspectives to provide information to create awareness. This post may contain affiliate links.
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