30-Day Challenges You Can Do at Home

30-Day Challenges You Can Do at Home

Sometimes giving yourself a deadline is the key to making your goals a reality.

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Making your goals into a monthly 30-day challenge is a great way to set yourself up for success. Science has found that it takes the average person about 21 days of doing something new to make it a habit.

So why not take that science a step further and make your new goals or habits into a 30 day challenge to last the whole month. Then you’ll be extra certain your new and better habits stick.

Download 30-Day Challenge Calendar

It’s also just fun to give yourself a personal theme for the month and find fun ways to make the most of your new monthly theme each month. Just be sure to create SMART goals that are specific and well-planned.

30 Day Workout Challenges

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One great place to start when you want to start making goals in your life, is to start with your physical health and wellbeing. Assess what might be lacking in your physical health and how exactly you could improve.

Maybe you need to lose weight, maybe you need to gain weight, or maybe you just want to feel healthier and more energized. Whatever your ultimate health goal is, make sure you plan specific actions that can get you there.

  • go on a 20 minute jog every morning
  • eat 3 healthy meals a day
  • drink 8 cups of water each day
  • stop putting sweeteners in tea and coffee
  • limit yourself to one dessert a week
  • stop eating out for a month
  • do 100 squats every day
30 Day Ab Challenge

Working on our core is the key to getting toned everywhere else. Having strong abdominal muscles will help you have better digestive health and help all your other workouts be easier. The first step to creating a 30 day ab challenge is to pick which ab workouts you want to use. A couple of great ab workouts include, the reverse crunch, leg lifts, ankle reach crunches, criss cross crunches, and sit up crunches.

Then, make a plan for how many ab workouts you’re going to do each day. For example, you might do 5 reps of each ab workout during the first week, 10 reps in the second week, 15 reps the third week, and 20 reps the fourth week. Or, you could go further and increase the number of reps you do each day of your 30 day month challenge.

30 Day Squat Challenge

Squats are another great workout to make into a 30-day challenge. You can modify the squat into many different forms to target different muscles too. Like the ab challenge, you can also increase the number of reps you do each day or each week during your 30 day squat challenge. Some squat variations you can try are chair squats, jumping squats, leg raise squats, and plie squats. A good idea is to start day 1 of your challenge by doing as many squats as you can, and then doing more than that number each following day. But many 30 day squat challenges start with 50 squats a day and increase to 200 or more squats every day in the end.

30 Day Plank Challenge

The plank doesn’t have too many variations you can try, but a regular plank already does a lot for your body. A 30 day plank challenge includes timing how long you can hold a plank and working to increase that amount of time each day during the 30 day challenge. Planks can be really hard, so it’s ok if you need to start with only 10 seconds. If you start your first day with a 10 second plank, and increase your plank time by just 10 seconds each day, you can work your way up to a 5 minute plank by the end of the month.

30 Day Pushup Challenge

Pushups are the key workout for your upper body. Taking part in a 30 day pushup challenge can help you build and slim down your upper body and arms. Pushups generally come with one modification. You can do a regular pushup or you can rest your knees on the ground during your pushup. Everyone is going to start at a different place when it comes to how many pushups they can do. So if you need to start with knee pushups that’s ok, you’re still getting a great upper body workout out of it. Many 30 day pushup challenges start with 5 pushups and then increase by 2 each day.

30 Day Workout Challenge

Maybe you don’t want to focus on a specific area of the body. Instead, you can plan out a whole month’s worth of different workouts to try. For example, you might plan to do a cardio day every monday, a lower body workout on tuesdays, a core workout on wednesday, an upper body workout on thursday, and a strength workout on friday. Then, saturday and sunday can be your rest days or saturday can be the day you do yoga.

30 Day Fitness Challenge

A 30 day fitness challenge doesn’t have to just be about exercise though. Fitness can also include other aspects of your physical health like eating healthy. But making these kinds of fitness goals into a 30 day challenge can give you the focus you need to make healthier habits. You might want to cook more at home and make a meal plan for the month. Or maybe you make a month-long goal to only eat a dessert once a week, or drink a certain amount of water every day.

Monthly Self-Care Challenge

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The next important thing you want to take care of in your life is your mental health and wellbeing. Stress, anxiety, depression, and worry can all have negative affects on all other aspects of our life. That’s why it’s so important to remember mental and emotional self-care.

An example of a great mental self-care monthly goal would be to write in a journal for 5 minutes once a day. But there are endless possibilities to the mental self-care goals you could make.

  • meditate for at least 5 minutes once a day
  • read a good book for 20 minutes each day
  • write a letter to someone you care about each day
  • make your bed every morning
  • brush and floss your teeth twice a day
  • go outside every day
  • get dressed and ready for the day everyday
  • add a new inspirational quote to your quote wall each day
  • do 20 minutes of yoga each day

Monthly Reading Challenge

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We all know reading is good for us, but it can be hard to find the time. That’s why reading makes a great monthly challenge, because giving yourself a deadline for finishing a book will help you make the time.

A monthly reading challenge can be a fun practice to do every month. You can also include your friends and family and read a book together. Having your own little book club to support your monthly reading challenge can also help you stay motivated and inspired by your fellow readers’ insights.

Go ahead and include the kids in your monthly reading challenge too! They can work on reading their first chapter book, or they could read a new children’s book each day. With reading, the possibilities are endless.

Monthly Meal Planning Challenge

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Cooking at home can be a challenge all its own. But ultimately, eating home cooked meals is healthier for your body and your wallet in the long term. The best way to start a monthly meal planning challenge is to start with simple recipes and dishes you know you like. Then, once you have some solid meal prepping skills, you can start becoming more adventurous.

Another way to succeed at creating meals at home is to focus on meal prep. You want to use meals that you can prepare ahead of time and easily put together in the crock pot, the instant pot, or the oven. Then you can do a week’s worth of meal prepping just one day a week and make your daily cooking a lot less strenuous.

Monthly Cleaning Challenge

Download 30-Day Cleaning Challenge Calendar

Getting your entire house in order might seem like an impossible feat. But cleaning your entire house becomes easy when you split up the work over the course of a month.

Every home is going to have different cleaning and organizational needs. You might only have a studio apartment and want to focus on organizing and detailed dusting. Or you might have a bigger house with a garage, basement, and attic that could all use a major overhaul.

One monthly cleaning example would be to spend the first week of the month on the kitchen only, the second week on the living room, the third week on the bathrooms, and the final week of the month on the bedrooms.

But if you have garages, basements, or attics to tackle, you can combine the bathroom and bedroom weeks into one week so you can dedicate a week to cleaning out the garage, basement, or attic. Or, you can always make a whole cleaning month dedicated to the garage, basement, or attic. It’s up to you!

You might also just want to be better about being clean and organized in your daily life at home. If this is the case for you, you can set a goal to spend 15 minutes tidying up the house before going to bed each night.

Monthly Budget Challenge

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Budgeting is hard. And it’s hard to feel motivated for a goal that restricts your spending. That’s why it’s important to have a clear purpose for budgeting.

For example, fulfilling a monthly budget challenge might help you save up for something important, or help you get out of debt faster. In the long term, learning to budget effectively can help you finally gain control of your money so you have more of it when you need it.

The key to succeeding at a monthly budget challenge is to create a very specific money program for yourself. Don’t give yourself the chance to mess up your budget. Take out a monthly allowance for yourself in cash or in a Check City Prepaid Debit Card. Then make all your other expenses, bills, and purchases automatic and completely preplanned. This way, nothing can keep you from reaching your budget goals.

Finally learning to stick to a budget isn’t the only monthly money challenge you can do. You could also make a goal to put aside a certain amount each week into a savings account. You could also make it a goal to work extra, or work an extra job and save all the money you earn. You’ll be surprised what you can manage to save in a month’s time.

Monthly Art Challenges

Download 30-Day Art Challenge Calendar

There are always new monthly art challenges going on. Participate in a monthly art challenge this month and exercise your creative muscles! You can find all kinds of monthly art challenge templates online to give you an art prompt every day of the month.

Here are just a few examples of the most popular monthly art challenges that exist right now:

Month Art Challenge
January Creaturary
February Faebruary
March March of Robots, Monster March
April April Showers, Adventure April, April Colors
May Mermay
June Junebug
July Watercolors
August Smaugust
September Sketchtember
October Inktober
November 30 Character Challenge, Huevember
December Drawcember

Don’t be afraid to take the necessary time to reach your goals. Too often we quit before we’ve really started, or we try and reach big goals in a matter of days or weeks. But to really learn a new skill or become a better or more healthier version of yourself, you need to let your goals take time. So go ahead and take a whole month to focus on just one goal and allow yourself to really focus on one thing.


Sources


James Clear. “How Long Does It Actually Take to Form a New Habit? (Backed by Science).”

Mayo Clinic. “Water: How much should you drink every day?.”

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