top of page
  • LinkedIn
  • Instagram
  • Twitter
  • Facebook

30 Day Challenge: Build Healthy Habits

Are you looking to improve your overall health and wellbeing? Do you want to create positive changes in your life but don't know where to start? If so, the 30-day challenge to build healthy habits is the perfect way to kickstart your journey towards a healthier, happier you.


The 30-day challenge is a great way to create sustainable habits that can lead to long-term positive changes. By committing to making one healthy change to your routine each day for 30 days, you can develop a new healthy habit that will stick with you for life.

Build Healthy Habits in 30 Days
30 Day Challenge

Download the printable 30Day Challenge from here.


Day 1: Drink at least 8 glasses of water throughout the day

Day 2: Spend 15 minutes in meditation or deep breathing

Day 3: Cut out processed foods from your diet

Day 4: Walk for 30 minutes outside

Day 5: Write down 3 things you're grateful for each day

Day 6: No social media for the entire day

Day 7: Take a break from caffeine and drink herbal tea instead

Day 8: Do a random act of kindness for someone

Day 9: Practice yoga or stretching for 20 minutes

Day 10: Take a cold shower to boost your energy and mood

Day 11: Limit your screen time before bed and read a book instead

Day 12: Go for a run or do a high-intensity workout

Day 13: Declutter one area of your home or workspace

Day 14: Try a new healthy recipe for breakfast, lunch, or dinner

Day 15: Spend time in nature, whether it's hiking or just sitting outside

Day 16: Take a break from alcohol and drink herbal tea instead

Day 17: Call or video chat with a friend or family member you haven't spoken to in a while

Day 18: Practice gratitude by writing a thank you note to someone

Day 19: Try a new type of exercise, like Pilates or kickboxing

Day 20: Spend the day without any distractions or interruptions

Day 21: Make a homemade meal from scratch

Day 22: No complaining or negativity for the entire day

Day 23: Do something creative, like drawing or writing

Day 24: Take a break from sugar and eat fresh fruit instead

Day 25: Listen to a new podcast or audiobook

Day 26: Spend time with a pet or volunteer at an animal shelter

Day 27: Practice mindfulness and focus on the present moment

Day 28: Learn something new, like a language or skill

Day 29: Take a break from technology and enjoy a day offline

Day 30: Reflect on the past 30 days and set new goals for the future.


One of the best ways to ensure that you stick to your 30-day challenge is to use a habit tracker. A habit tracker is a simple tool that helps you monitor your progress and stay accountable. By using a habit tracker, you can see how well you're doing and identify areas where you might need to improve. One habit tracker that you can use for your 30-day challenge is Insumo. Insumo is a free app that allows you to track your habits and goals. It's easy to use and offers a range of features, such as reminders, progress tracking, and habit streaks. With Insumo, you can easily stay on track with your 30-day challenge and achieve your goals. So why not download Insumo today and start your 30-day challenge with confidence?





In this blog post, we will guide you through the 30-day challenge and provide you with tips and tricks to make the most out of this challenge.


Day 1: Drink at least 8 glasses of water throughout the day The first day of the 30-day challenge is all about staying hydrated. Drinking at least 8 glasses of water each day is essential to maintain good health. Water helps flush toxins out of your body, keeps you feeling full, and helps maintain healthy skin.


One of the best ways to make sure you're drinking enough water is to carry a reusable water bottle with you at all times. Make sure to refill your water bottle throughout the day, and set reminders on your phone to drink water regularly.


Day 2: Spend 15 minutes in meditation or deep breathing Meditation and deep breathing are great ways to reduce stress and anxiety, improve concentration and focus, and increase feelings of relaxation and calmness.


To get started with meditation, find a quiet and comfortable space, sit or lay down, and close your eyes. Focus on your breath and try to clear your mind of any thoughts or distractions. Deep breathing exercises involve inhaling and exhaling deeply through your nose, filling your lungs with air, and then exhaling slowly through your mouth.


Day 3: Cut out processed foods from your diet Processed foods are often high in calories, sugar, and unhealthy fats. Cutting out processed foods from your diet can help you lose weight, improve digestion, and reduce your risk of chronic diseases such as heart disease, diabetes, and cancer.


To cut out processed foods, focus on eating whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Plan your meals ahead of time and prepare healthy snacks to take with you on the go.


Day 4: Walk for 30 minutes outside Walking is a low-impact exercise that can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your mood and mental health.


To get started with walking, find a comfortable pair of shoes, dress appropriately for the weather, and head outside for a 30-minute walk. Try to incorporate walking into your daily routine by walking to work, taking the stairs instead of the elevator, or going for a walk during your lunch break.


Day 5: Write down 3 things you're grateful for each day Practicing gratitude can help improve your mental health, increase feelings of happiness and positivity, and reduce stress and anxiety.


To get started with practicing gratitude, take a few minutes each day to write down three things you're grateful for. These could be anything from having a supportive family and friends, to having a job you enjoy, or simply having a warm bed to sleep in at night.


Day 6: No social media for the entire day Social media can be a source of stress and distraction. Taking a break from social media for a day can help you reduce stress, improve your focus, and promote mindfulness.


Day 7: Take a break from caffeine and drink herbal tea instead Caffeine can disrupt your sleep, increase anxiety, and cause jitteriness. Taking a break from caffeine and drinking herbal tea instead can help you improve your sleep, reduce anxiety, and promote relaxation.


Day 8: Do a random act of kindness for someone Doing a random act of kindness can improve your mood, boost your self-esteem, and promote positive social connections. Take some time today to do something nice for someone else.


Day 9: Practice yoga or stretching for 20 minutes Yoga and stretching can help you reduce stress, improve flexibility, and promote relaxation. Spend 20 minutes each day practicing yoga or stretching exercises.


Day 10: Take a cold shower to boost your energy and mood Cold showers can help you improve your circulation, reduce muscle soreness, and boost your mood. Take a cold shower today to feel refreshed and energized.


Day 11: Limit your screen time before bed and read a book instead The blue light emitted from electronic devices can disrupt your sleep. Limit your screen time before bed and read a book instead to promote relaxation and improve your sleep.


Day 12: Go for a run or do a high-intensity workout Running or doing high-intensity workouts can improve your cardiovascular health, increase endurance, and promote weight loss. Spend some time today doing a high-intensity workout.


Day 13: Declutter one area of your home or workspace Decluttering can help you reduce stress, improve your focus, and promote productivity. Spend some time today decluttering one area of your home or workspace.


Day 14: Try a new healthy recipe for breakfast, lunch, or dinner Trying new healthy recipes can help you expand your culinary horizons and improve your overall nutrition. Spend some time today trying out a new healthy recipe.


Day 15: Spend time in nature, whether it's hiking or just sitting outside Spending time in nature can have a positive impact on your mental and physical wellbeing. Nature is known to reduce stress and anxiety, boost mood, and improve cognitive function. You can take a walk in the park, hike in the mountains, or just sit outside and enjoy the fresh air.


Day 16: Take a break from alcohol and drink herbal tea instead Alcohol can be harmful to your health, and taking a break from it can be beneficial. Instead, drink herbal tea, which has numerous health benefits. Herbal teas can boost your immune system, aid digestion, and improve your mood.


Day 17: Call or video chat with a friend or family member you haven't spoken to in a while Keeping in touch with your loved ones is essential for your mental health. Call or video chat with a friend or family member you haven't spoken to in a while. Catching up with them can help you feel connected and improve your mood.


Day 18: Practice gratitude by writing a thank you note to someone Gratitude is a powerful emotion that can improve your mental wellbeing. Write a thank you note to someone who has made a positive impact on your life. Expressing gratitude can help you feel happier and more content.


Day 19: Try a new type of exercise, like Pilates or kickboxing Trying a new type of exercise can help you stay motivated and avoid getting bored with your fitness routine. Pilates or kickboxing are excellent options to try. Pilates can improve your flexibility and core strength, while kickboxing can improve your cardiovascular health and coordination.


Day 20: Spend the day without any distractions or interruptions In today's fast-paced world, we are constantly bombarded with distractions and interruptions. Spending a day without any distractions or interruptions can be incredibly beneficial for your mental wellbeing. Use this time to focus on your hobbies, read a book, or simply relax.


Day 21: Make a homemade meal from scratch Making a homemade meal from scratch can be a fun and rewarding experience. Cooking can improve your creativity, and you can ensure that you are using healthy and fresh ingredients. Try a new recipe or put your own twist on an old favorite.


Day 22: No complaining or negativity for the entire day Negativity and complaining can be detrimental to your mental wellbeing. Make a conscious effort to avoid complaining or being negative for the entire day. Instead, focus on the positive aspects of your life and try to find solutions to any problems you may encounter.


Day 23: Do something creative, like drawing or writing Engaging in a creative activity can improve your mental wellbeing and reduce stress. Try drawing, writing, or any other creative activity that interests you. You don't need to be a professional artist or writer to benefit from this activity.


Day 24: Take a break from sugar and eat fresh fruit instead Sugar can be harmful to your health, and taking a break from it can be beneficial. Instead, eat fresh fruit, which is packed with nutrients and antioxidants. Fruit can improve your digestion, boost your immune system, and improve your mood.


Day 25: Listen to a new podcast or audiobook Listening to a podcast or audiobook can be an excellent way to learn something new and improve your mental wellbeing. Choose a topic that interests you or a book that you have been wanting to read but haven't had the time.


Day 26: Spend time with a pet or volunteer at an animal shelter Pets can bring us so much joy and comfort, and spending time with them is a great way to de-stress and unwind. If you don't have a pet of your own, consider volunteering at an animal shelter. Not only will you get to spend time with furry friends, but you'll also be doing a good deed by helping out.


Day 27: Practice mindfulness and focus on the present moment Mindfulness is all about being present and aware of your thoughts and feelings without judgment. It's a great way to reduce stress and anxiety and improve your overall well-being. You can practice mindfulness by meditating, doing yoga, or simply taking a few deep breaths and focusing on the present moment.


Day 28: Learn something new, like a language or skill Learning something new is a great way to challenge yourself and keep your mind sharp. You could try learning a new language, taking an online course, or picking up a new hobby. Not only will you expand your knowledge and skills, but you'll also gain a sense of accomplishment and fulfillment.


Day 29: Take a break from technology and enjoy a day offline We're all so plugged in these days that it can be hard to disconnect and enjoy some time away from screens. Taking a break from technology can help reduce stress and improve your sleep, among other benefits. Spend a day enjoying some offline activities, like reading a book, going for a walk, or having a picnic in the park.


Day 30: Reflect on the past 30 days and set new goals for the future. Congratulations! You've made it to the end of the 30-day challenge. Take some time to reflect on the habits you've developed over the past month and think about how you can continue to incorporate them into your daily routine. Set new goals for yourself and continue to challenge yourself to be the best version of yourself.


Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals." - Jim Rohn

Building healthy habits is not an overnight process. It requires consistency, dedication, and effort. The 30-day challenge we've outlined here is a great way to jumpstart your journey towards a healthier, happier lifestyle. Remember, the most important thing is to keep moving forward, even if you stumble along the way. Good luck on your journey!🍀

186 views0 comments
bottom of page