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  • Writer's picturePreya Rana

30 Day Challenge ideas...that you're gonna wanna steal!

“You’ll never change your life until you change something you do daily.”

- John Maxwell

30 Day Challenges are one of the most fun and yet one of the most effective ways to build a habit.

I used to add monthly challenges when i used to plan my month, especially when we were a few months into lockdown and I noticed that there was a cumulative difference in me a month later that wasn’t noticable on a daily basis. So, taking these challenges as a “theme” of the month is a great addition to your monthly planning.


I’m not very big on challenges (especially the get fit/lose weight kind of challenges) as such, because they seem like a spurt of action and not sustainable and I'd much rather cultivate a lifestyle.

So, I'm telling you here at the outset itself, that if you are anything like me, you are not going to be able to get into the habit if you think of it as an “all or nothing” kind of a stint. I’d suggest you look at it as something which is sustainable that you want to add to your everyday life.

Having said that, it’s super effective for building that ‘good habit’ muscle, so definitely, give it a try!

Here are a few ideas for 30 day/ Monthly challenges that will make all the difference :


This is one of my favourites and notice how I haven't said “workout for an hour”, although even that’s good if you think you can sustain it. I believe in starting sustainable and once a habit is formed and it becomes a part of your lifestyle, you’ll be able to increase the intensity smoothly and without great struggle.

Here, what you have to do is set aside 15-45 min a day for movement. This can mean anything from yoga to walking to running to dancing or aerobics to a strength workout. It doesnt have to be so hardcore that you give up 3-4 days into it because let’s face it, enthusiasm tends to drown down in a few days.

ACTION STEP: Set aside 15-45 min everyday for the next 30 days for any form of ‘Movement’


I cannot stress enough how simple and effective it is to set aside some time to cultivate mindfulness in everyday life.

Whenever you are feeling snappy, try to notice and ask yourself if you've been on screens or on your phone or thinking about something from the past or for the future a lot.

There’s a good chance the answer is yes for one of those things.

This happens to me not infrequently and I have noticed a massive shift in my attitude when I start setting aside some time for either meditation or sitting in nature, sipping green tea or journaling and being present. Now, that’s just me; but mindfulness practice in the everyday has been scientifically proven to reduce stress levels, improve relationship harmony and improve professional and academic performance.


Set aside 5-20 min everyday for the next 30 days to practice mindfulness in the form of meditation, sitting in silence or any other form.


Want to explore and unleash your creativity? Then, this is the challenge for you.

Whether you want to create a sustainable regular writing practice or you want to explore your artistic skill, this challenge is the perfect way to begin.

It is a very satisfying feeling when you are able to create consistently and while some days may be brilliant, others average and still others terrible, consistency in creation is something that will make you 100% be proud and content with yourself.


  • Set aside 30 min to 1 hour everyday for the next 30 days to write/draw and make sure you write/create/paint something.


  • Everyday for the next 30 days make sure you write/create one piece of content/poem/art.


“In a world where you can be anything, be kind!”

There is something magical about kindness and connection and that gives us the human element that keeps the world going.

So, when I say “Kindness Challenge” it’s kind of tough to define an action plan because it’s technically not something tangible.

But there are 2 variations of this and you can choose any one that you find more practical for you in your current situation (although I’m partial to the first one)


  • Give one genuine compliment to a different person everyday for the next 30 days .

(Coz we all love getting compliments and it’s just nice to give them out too. So notice the nice things about the different people around you and appreciate and compliment them!)


  • Do something nice for someone everyday for the next 30 days.

(Eg. Getting flowers for your mom, serving water to your father, calling or helping out a friend, do your sibling’s part of chores and so on)


“Keep calm and Drink more Water!"

Hardly any of us end up drinking the recommended amount of water daily. And those 8 glasses are vital to not just our health, but our energy as well!

You will see a significant upward trend in your energy once you start hydrating and drink more water.


Carry around a bottle and make sure you drink adequate water and stay hydrated for the next 30 days.

So, there you have it!

Some of the best and most sustainable 30 day challenges that you’ll ever take.

Pick any of these and it will altogether transform your health/ mindset and definitely make you happier and more content!

So, let me know if you try any of these, if you have any other ideas that worked really well for you and if you want a complete list with over 40 different ideas for monthly challenges, hit me up in the comments and I’ll send it to you!

Until next time,

Stay Happy! Stay Beautiful!


Preya <3

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