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The Ultimate 30 Day Glow-Up Challenge! (With Printable)

People often want a glow-up to feel more confident and comfortable in their own skin. Who doesn’t want that? It can be difficult to know where to start. This 30 Day Glow-Up Challenge will give you the structure and support your need to level up your physical, emotional, and mental wellbeing.

This challenge is designed for gradual improvement. For example, if your daily challenge is to drink 8 cups of water for the day, you should make an effort to continue that challenge for the remainder of the 30 days. Nobody is perfect. There may be a day you want to swap a challenge out for something else – and that is perfectly fine! There may also be a day where you want to skip the challenge completely. Use these suggestions as a general guide and do what feels best for you.

Three women looking confident

What does it mean to “glow-up”?

The idea of a “glow-up” is to improve on oneself physically, emotionally, and mentally. While there’s no one-size-fits-all answer for what this looks like or how long it takes, the point is that it’s a journey of self-improvement. You can think of “glow up” as a pun on “grow up”.

This 30 Day Glow-Up Challenge helps you on your own individual journey. Each day for 30 days, you’ll focus on one specific task that will help you improve in some way. These tasks are meant to be simple and easy to do so that they fit into your busy life.

But don’t let the simplicity fool you – these little tasks can make a big impact on your overall wellbeing!

So are you ready to glow-up? Let’s get started!

>> Don’t forget the glow-up challenge printable! <<

Day 1: Make An Effort to Smile More

Smiling is one of the simplest ways to improve your mood and outlook on life. It’s also contagious, so when you smile, you’re likely to make those around you smile too!

Challenge: Today, your task is to intentionally smile more. This can mean smiling at strangers, co-workers, friends, or even yourself in the mirror. Try to catch yourself whenever you’re feeling down and force a smile – it’ll make you feel better in no time. For the rest of the challenge, make an effort to smile more every single day.

Woman smiling

Day 2: Start A Journal

Do I talk about journaling enough? It really is one of the most therapeutic things you can do. It’s also incredibly simple to get started. The most difficult thing is sticking with it!

Challenge: Get a notebook and start writing! This can be about anything – your day, your thoughts, your dreams, whatever you want. The goal is to just get in the habit of writing regularly. Not only is journaling therapeutic, but it’s also a great way to track your progress and see how far you’ve come. You do not need to do anything fancy here. Just a simple notebook will work! Try to maintain your journaling practice for the rest of the 30-day challenge. Here are some journaling prompts and ideas to get you started:

Day 3: Find Your Affirmations

Affirmations are positive statements that you repeat to yourself in order to build self-confidence and belief.

Challenge: Find or create a list of positive affirmations that resonate with you. I would start with 3 or 4 statements. These can be about anything – your appearance, your capabilities, your worthiness, etc. Repeat these to yourself every day, either out loud or in your head. Try to memorize them so that you can say them without even thinking about it. The more you say them, the more they’ll sink in and become a part of your beliefs. Repeat these affirmations every day for the remainder of the challenge. Here are some affirmations to help you get started:

Day 4: Drink Your 8 Cups Of Water

Staying hydrated is important for so many aspects of your health, and yet most of us don’t drink enough water every day. When you’re properly hydrated, your skin looks better, you have more energy, and your overall health improves.

Challenge: Today, your goal is to drink at least 8 cups of water. This may seem like a lot, but it’s really not that hard to do if you carry a water bottle with you throughout the day and take sips regularly. If you’re not a big fan of plain water, try adding some fruit or herbs for flavor. Try to make sure you’re drinking 8 cups of water each day for the rest of the challenge.

Cup of water on desk

Day 5: Work On Your Sleep Schedule

Getting enough sleep is so important for your overall health, but it’s often one of the first things to go when we get busy. Make a commitment to yourself to get at least 7 hours of sleep tonight. This may mean going to bed a little earlier than usual or cutting out some late-night activities so you can relax and wind down before bed.

Challenge: Get at least 7 hours of sleep tonight (or more if you can). Getting a good night’s sleep will make you feel more rested and energized for the day ahead. Try to adequate sleep each night for the rest of the challenge.

Woman sleeping with sleep mask on

Day 6: Practice Mindfulness

Mindfulness is all about being present in the moment and paying attention to your thoughts and feelings without judgment. When you’re mindful, you’re able to step back from your thoughts and observe them without getting caught up in them.

Challenge: Today, practice mindfulness for at least 5 minutes. Sit down in a quiet place and focus on your breath. Notice the way your body feels as you breathe in and out. If your mind starts to wander, simply bring your attention back to your breath. Check out YouTube for free mediations, or CalmApp. Waking up with Sam Harris is also a great resource.

Day 7: Work On Your Posture

Good posture isn’t just about looking confident – it’s also about improving your health. When you have good posture, you’re less likely to experience pain and you’re also more likely to feel better.

Challenge: Today, your goal is to work on your posture. This means sitting up straight, keeping your shoulders back, and avoiding slouching. Whenever you catch yourself slouching, sit up tall and take a few deep breaths. The more you practice good posture, the easier it will become. Put sticky notes near your computer, in your car, and around your home to remind you to sit up straight.

Day 8: Get Moving

Exercise isn’t just good for your physical health – it’s also great for your mental health. When you get your body moving, it releases endorphins that help to boost your mood and improve your overall sense of wellbeing.

Challenge: Today, make a point to get active for at least 30 minutes. This can mean going for a walk, jog, or run; doing a workout at home; or even just dancing around your living room! Whatever you do, make sure you break a sweat and get your heart rate up.

Woman stretching outside

Day 9: Reinvent Your Wardrobe

One of the quickest and easiest ways to change up your look is to reinvent your wardrobe. The clothes you wear should make you feel confident and secure.

Challenge: Go through your clothes and get rid of anything that you don’t wear or that doesn’t fit well. Then, take some time to put together some new outfits that make you feel good about yourself.

Day 10: Eat More Veggies

Vegetables are packed with nutrients that are essential for good health, but many of us don’t eat enough of them.

Challenge: Challenge yourself to eat at least 2 cups of vegetables today. This can be cooked as part of a meal or as part of a snack – it’s up to you! For the rest of the challenge, make an effort to eat more veggies.

Fresh vegetables in a bag

Day 11: Do Something Nice for Someone Else

One of the best ways to make yourself feel good is to do something nice for someone else. It can be anything – from holding the door open for someone, to cooking a meal for a friend, to volunteering your time to help those in need. When you give back, it not only makes the other person feel good, but it also boosts your own mood and sense of satisfaction.

Challenge: Today, do something nice for someone else without expecting anything in return.

Day 12: Take a Break from Technology

In our fast-paced, always-connected world, it’s important to take a break from technology every once in a while. Constantly being plugged in can be overwhelming and lead to feelings of anxiety and stress. It can be difficult to distract yourself from social media.

Challenge: Today, your goal is to disconnect from technology for at least 4 hours. This means no phone, no laptop, no TV – anything that uses electricity! If you can, go outside and enjoy the fresh air without any electronic devices. Or use this time to read a book, talk to friends or family members, or just relax without distraction.

Day 13: Declutter Your Space

A cluttered space can lead to a cluttered mind. When your environment is cluttered and chaotic, it’s hard to focus and feel relaxed.

Challenge: Today, take some time to declutter your space. This can mean cleaning up your bedroom, organizing your desk, or even just getting rid of some old clothes you don’t wear anymore. Getting rid of the physical clutter in your life will help you feel more calm and organized.

Woman organizing pantry

Day 14: Spend Time in Nature

There’s something about being in nature that just feels good. Maybe it’s the fresh air, the beauty of the surroundings, or the sense of peace that comes from being away from the hustle and bustle of everyday life. Whatever it is, spend some time in nature today.

Challenge: Today, spend at least 30 minutes outside. This can be walking in the park, sitting on a bench, or even just lying in the grass. Take a break from your busy life and take some time to appreciate the world around you.

Day 15: Eat a Healthy Meal

What we eat has a big impact on the way we feel. When we eat unhealthy foods, we can feel sluggish, moody, and low on energy. But when we eat healthy foods, we feel better both physically and mentally.

Challenge: Today, eat a nutritious meal. This can be something as simple as a salad for lunch or grilled chicken and vegetables for dinner. Whatever you choose, make sure it’s packed with nutrients that will help your body and mind to function at their best.

Healthy salad

Day 16: Set a Goal

One of the best ways to boost your mood and motivation is to set a goal. Having something to work towards can give you a sense of purpose and keep you focused on what’s important.

Challenge: Today, take some time to think about what you want to achieve in the next month, six months, or year. Once you have a goal in mind, write it down and make a plan for how you’re going to achieve it. Having a specific goal to work towards will help to keep you motivated and on track.

Day 17: Do Something You Enjoy

When was the last time you did something just because you enjoy it? We often get so caught up in our daily lives that we forget to do things that make us happy. But taking some time out to do things we enjoy can be a great way to relax and boost our mood.

Challenge: Today, do something that makes you happy. This can be anything from watching your favorite movie, to going for a run, to cooking your favorite meal. Whatever it is, make sure it’s something that you truly enjoy and that will help you to relax and de-stress.

Day 18: Connect with Friends or Family

Spending time with loved ones is a great way to lift your mood and feel supported. When we’re going through tough times, our friends and family can be a big source of comfort and strength.

Challenge: Today, reach out to a friend or family member and plan to spend some time together. This can be anything from meeting up for coffee, to going for a walk, to having dinner together. Just spending some time chatting and catching up can do wonders for your mood.

Friends smiling around a room

Day 19: Give Your Skin A Break

Wearing makeup can be fun, but it’s also important to give your skin a break every now and again. Allowing your skin to breathe can help to prevent breakouts and keep it healthy.

Challenge: Today, go makeup-free. Whether you’re just not wearing any makeup at all, or you’re doing a full skincare routine, take some time to let your skin breathe. You’ll be surprised how good you’ll feel with a fresh face.

Day 20: Step Out Of Your Comfort Zone

Trying new things can help to boost our mood and increase our sense of well-being. When we step out of our comfort zone, we open ourselves up to new experiences and opportunities.

Challenge: Today, do something new. This can be anything from trying a new food, to taking a different route to work, to signing up for a dance class. Stepping out of your comfort zone will help to broaden your horizons and could lead to some unexpected surprises. Check out these ideas for some new hobbies.

Day 21: Practice Gratitude

When we focus on the good things in our lives, it’s easier to see the glass as half full rather than half empty. Gratitude can help to shift our perspective and enable us to see the positive even in tough situations.

Challenge: Today, take some time to reflect on the things you’re grateful for. Just taking a few minutes to appreciate the good things in your life can help you to feel more positive and optimistic. Having trouble? Here’s a list of 500+ things to be grateful for! and gratitude activities for adults.

Day 22: Connect with Your Creative Side

Expressing ourselves creatively can help us to tap into our emotions and release our stress and anxiety. It can also be a lot of fun!

Challenge: Today, try doing something creative. Maybe you’d like to spend a few hours painting, or you’d prefer to get dirty in the garden. Just let your imagination run wild and see what you come up with.

Woman holding camera with ring light

Day 23: Practice Self-Care

In order to be our best selves, we need to take care of ourselves both physically and emotionally. When we make time for self-care, we’re able to recharge and rejuvenate, which can help us to feel better both mentally and physically.

Challenge: Today, do something nice for yourself. Get a massage, take a long bath, or practice yoga. Whatever it is, make sure it’s something that will help you to relax and feel refreshed. Here’s a list of self-care ideas to help you get started.

Day 24: Give Yourself (Or Get) A Manicure

Our hands are something we see every day, so why not make them look and feel their best? Getting a manicure is a great way to pamper yourself, and it can also help to boost your mood.

Challenge: Today, either give yourself or get a manicure/pedicure. This can be anything from a simple polish change to a full spa treatment. Just take some time to relax and pamper yourself – you deserve it!

Woman with painted nails holding coffee cup

Day 25: Make A Music Playlist

Music can have a powerful effect on our mood. Studies have shown that listening to upbeat, positive music can help to improve our mood and boost our happiness.

Challenge: Today, create a playlist of your favorite happy songs. Make sure to include a mix of old and new tunes, and don’t forget to dance along!

Day 26: Purge Your Social Media Accounts

Social media can be a great way to stay connected with friends and family. However, it can also be a major source of stress and anxiety. If you find that scrolling through your feeds is leaving you feeling down, it might be time for a purge.

Challenge: Today, take some time to clean up your social media accounts. Unfollow any accounts that make you feel bad and follow any that make you feel good. Take a break from social media altogether if you need to. Your mental health is more important than staying up-to-date on the latest trends.

Woman on social media

Day 27: Buy Yourself A Present

Treating yourself doesn’t have to be expensive. Sometimes, just buying yourself a small gift can be enough to boost your mood and make you feel appreciated.

Challenge: Today, buy yourself something that you really want. This can be anything from a new book, to a piece of jewelry, to a nice meal. Just make sure it’s something that you’ll enjoy and that makes you feel happy.

Woman holding present

Day 28: Try Out A New Haircut or Hairstyle

A change of scenery can sometimes be just what we need to feel better. If you’re feeling stuck in a rut, why not try out a new haircut or hairstyle? It’s a great way to freshen up your look and boost your confidence.

Challenge: Today, either give yourself a new haircut or try out a new hairstyle. If you’re not sure what to do, consult with a professional or do some research online. Just make sure you end up with a look that you’re happy with!

Day 29: Give Yourself A Break

After 29 days of challenges, you deserve a break! Today, do absolutely nothing. relax and recharge however you see fit. You’ve earned it!

Challenge: Today, it’s all about giving yourself a break. Relax. You deserve it.

Day 30: Celebrate Your Success! (And Reflect)

You’ve made it to the end of the challenge! Congratulate yourself on a job well done and take some time to reflect on all that you’ve accomplished. This challenge was not easy, but you did it! Give yourself a pat. Reflect on how you feel and what changes you will make an effort to maintain.

That’s it for the 30 Day Glow-Up Challenge! If you haven’t already, be sure to print the challenge and hang it somewhere you’ll see everyday. Or, you can return to this post each day of the challenge for motivation. If you love challenges, you may also like the 25 day gratitude challenge.