Prioritizing health and wellness is an important part of living a happy and fulfilling life. I created this 31 day wellness challenge to help you live better and positive habits that will last. All you have to do is make one simple change or take one easy action each day, and you’ll notice the results at the end of the month! Give the challenge a try and notice how your lifestyle improves.

If you’d like to download a printable checklist version of the challenge, check out the link at the bottom of this post!

The challenge:

Day 1: Write down three wellness goals that you hope to accomplish in the next month. These could be related to fitness, nutrition, self-care, or your overall happiness. Once you have them written down, put the paper somewhere you will see it often.

Day 2: Set a new sleep schedule for yourself. Pick a time to go to bed each night, and a time to rise each morning. Ensure your schedule allows you to get at least eight hours of sleep every night! For the next 30 days, try to adhere to your new sleep schedule. (If you miss a day, that’s OK. Just try again the next night!)

Day 3: Cook yourself at least one warm, healthy meal. If you’re feeling adventurous, try a new recipe! Today, focus on fueling your body with the nutrients it needs.

Day 4: Unplug for at least one hour today. Do something that doesn’t involve technology, such as going for a walk in nature or spending quality time with friends (away from screens).

Day 5: Write down ten things you are thankful for. Put your list somewhere you will see it often.

Day 6: Spend at least 30 minutes doing something active that you enjoy. This can be as simple as going for a walk or bike ride.

Day 7: Try to drink at least eight glasses of water today.

Day 8: Work on de-cluttering your room or desk. De-cluttering will lower your stress levels and improve your organization!

Day 9: Try to go the entire day without complaining. Notice how much happier and more relaxed you feel when you make an effort to stay positive!

Day 10: Spend at least 30 minutes reading a book.

Day 11: Make an effort to eat a healthy breakfast. You’ll be less likely to binge on something unhealthy later in the day.

Day 12: Do something kind for another person.

Day 13: Spend at least 30 minutes doing something creative (writing, drawing, painting, or even dancing!)

Day 14: Take a bath, and allow yourself to relax.

Day 15: You’re halfway through the challenge! Today, reflect on the goals you set at the beginning of the challenge. Have you taken steps to achieve those goals? If not, take small steps toward your goals today.

Day 16: Try yoga or pilates for at least 30 minutes.

Day 17: Take some time to listen to music you love.

Day 18: Treat yourself and enjoy a fun activity today!

Day 19: Call someone you love for at least ten minutes.

Day 20: Make time to run errands you’ve been putting off.

Day 21: Write down at least five things you love about yourself. These can be related to your personality, appearance, or life in general. Keep your list with you to look at when you feel sad.

Day 22: Spend an hour by yourself doing something you enjoy. During this time, don’t let any external stressors interrupt or bother you. Simply enjoy life.

Day 23: Watch your favorite movie or TV show (even if it’s just one episode!)

Day 24: Try some light weightlifting today.

Day 25: Go grocery shopping and only buy healthy food this time.

Day 26: Free write or journal for at least 15 minutes.

Day 27: Spend at least 30 minutes outdoors.

Day 28: Smile a little extra today!

Day 29: Do something helpful for someone you care about.

Day 30: Reflect on your happiness today. Are you happy? If not, think about what you can do to find your happiness.

Day 31: You did it! Now, take some time to think about your overall wellness. Moving forward, how can you continue to improve? Write down 31 easy things you can do to stay well next month. Create your own challenge, and continue to improve your lifestyle!


Printable version:

Click here to download the printable version of the wellness challenge!


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