30 Day Glow Up Challenge + Free Printable

by The Violet Journal
30 day glow up challenge

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Sometimes I get stuck in a rut, and feel as though nothing in my life will ever change. If you struggle with similar feelings, try following this 30 day glow up challenge to reset your life and help you on your self improvement journey.


What Can You Expect From This Glow Up Challenge?

Each day you’ll be given a challenge that’s easy enough to complete, but will help you glow up. This can be anything from a low impact workout to a challenge to help you organize your life.

By the end of the 30 days, you should feel refreshed and ready to take on whatever life throws at you.

The challenges can of course be switched out or altered to suit your personal circumstances. Use the free printable checklist below to track your progress.


30 Day Glow Up Challenge Tracker


30 Day Glow Up Challenge


Day 1: Create a Vision Board For The Month Ahead

Your first challenge is to create a vision board for the next 30 days. You can create a digital vision board or keep it simple with print-outs and magazine clippings.

The idea is to have a source of inspiration for whenever you lack motivation throughout this challenge. Who do you want to be this time next month? What do you hope to get out of this challenge?


Day 2: Wake Up Half an Hour Early to Cook Yourself a Healthy Breakfast

Start your day off right by waking up early to cook yourself a good, healthy breakfast. If you don’t like eating as soon as you wake up then you can make yourself something to have later!


Day 3: Read For 30 Minutes

A study by the University of Sussex showed that reading for just 6 minutes can help reduce stress and anxiety levels.Reading regularly can also help strengthen brain connections and improve memory and concentration.


Day 4: Change Your Bedsheets

Few things can replace the feeling of clean bedsheets. Put your current sheets through the wash and replace them with fresh ones.


Day 5: Switch Out Your Second (and Third and Fourth) Coffees for Tea

I love coffee, but sometimes the caffeine can have unwanted side effects such as anxiety and sleeplessness. Use today to cut down on your caffeine intake and note how you feel. You may feel better, or you may even find you feel worse due to a caffeine dependency you didn’t know you had.


Day 6: Go For a 20 Minute Walk

Walking is one of the best forms of exercise. It’s fun, low impact, and allows you to practice mindfulness for a while. You can listen to music, an audiobook or a podcast while you walk, but make sure to stay in the moment and take in the beauty of your surroundings.


Day 7: Exfoliate and Moisturize Your Skin

A good skincare routine goes a long way to looking and feeling your best. Use today to exfoliate and moisturize your skin to make it glow!


Day 8: Do 30 Minutes of Yoga

Yoga is relaxing, and is great for developing your core strength and flexibility. If you’ve never done yoga before, Yoga With Adrienne has some brilliant beginner routines on YouTube.


Day 9: Listen to a New Audiobook or Podcast

You don’t have to sit down with a physical book to get the benefits of reading. Listening to an audiobook or podcast while doing other tasks can help you increase your productivity throughout the day.


Day 10: Cook a Meal Containing All Five of Your Fruit and Veg Portions

This is a fun challenge to upgrade your cooking skills and help you get your nutrients for the days. You can include a healthy dessert if fitting all five of your fruit and veg portions into one meal proves too much.


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Day 11: Start a Gratitude Journal 

Keeping a gratitude journal can help you become a happier and more care-free person. Write down three things you’re grateful for today, and add to it every day or every week.


Day 12: Do a Dance Workout

Find a free dance workout on YouTube and work out while having fun.


Day 13: Track Your Water Habits

Make sure you’re drinking at least 8 glasses or 2 liters a day, and if not then make a conscious effort to increase your water intake.


Day 14: Take a Long Shower

Take a long shower to help you relax and get some of your beauty tasks out of the way. Exfoliate your body, and shampoo and deep condition your hair. Make sure to moisturize when you get out, too.


Day 15: Stretch For Half an Hour

Stretching is great for your physical health and can also help ease stress and anxiety. Today, dedicate 30 minutes of your day to stretching. You can follow a full body stretching routine on YouTube or just stretch whichever muscles feel tight.


Day 16: Make a Homemade Lip Scrub

Chapped lips are annoying to say the least. Take some time out of your day to make a cheap, homemade lip scrub to exfoliate your lips. Make sure to use a moisturizing lip balm afterwards!


Day 17: Learn To Cook a New, Healthy Meal

Adding a new, healthy meal to your repertoire is a great way to create healthier habits. Bonus points if your chosen recipe uses a few ingredients or is quick and easy to cook – that way you’ll be more motivated to cook it in the future.


Day 18: Declutter Your Wardrobe

We’re all guilty of holding onto clothes that either don’t fit or we just don’t wear. Identify all the clothes you no longer wear and take them to a charity shop or list them on Ebay.


Day 19: Buy or Make a Gift For Someone Who Means a Lot to You

The most positive people like giving gifts more than they like receiving them. Think of the person who means the most to you, and come up with a gift that they will love and appreciate. 


Day 20: Make Your Bed

Making your bed should be the first thing you accomplish every day. It’s a small task but will set your entire day up for success. Before you do anything else today, make sure your bed is made.


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Day 21: Make a Healthy Dessert

Being healthy often comes down to having a good balance between making healthy choices and not denying yourself of your favorite things. Discover and make a healthy alternative to one of your favorite desserts.


Day 22: Create Art

Creating art can help you become a more relaxed and well-rounded person. Spend at least half an hour doing something creative. For example you could draw or paint, write a poem, or write a song. Don’t worry about creating a masterpiece – just create.


Day 23: Use a Moisturizing Face Mask

I recommend using a sheet mask since they’re highly moisturizing and don’t make your skin feel tight like other masks.


Day 24: Limit Your Social Media Intake

I like taking entire days away from social media, but you can also set yourself certain times that you’re allowed to check or temporarily delete the most addictive apps off your phone.


Day 25: Meditate For Half an Hour Before Bed

Getting at least 8 hours of good quality sleep every night will do wonders in helping you look and feel your best. But this is, of course, much easier said than done. Meditating before bed can help you switch off after a difficult day and get a better night’s sleep.


Day 26: Identify One of Your Fears and Work On It

Putting yourself out of your comfort zone is key to becoming a more confident person. Identify one of your biggest fears and go out of your way to challenge yourself on it.


Day 27: Tidy Your Living Space

You won’t be your best self if you’re living in an untidy environment. Dedicate half an hour or more to tidying your living space. Put any unnecessary items away, do your dishes and laundry, and clean any surfaces.


Day 28: Invest In a Moisturizer With SPF

Protect your skin from the sun by investing in a foundation or moisturizer with SPF – and actually using it every day.


Day 29: Plan Out a Capsule Wardrobe

You don’t have to buy the items yet, but having a clear plan for your wardrobe will help you plan how you want to present yourself and avoid impulse buys in the future.


Day 30: Journal Your Experience

Reflect on everything you’ve achieved over the past 30 days. Praise yourself for making it to the end of the challenge. Would you do the challenge again? Did you skip any days, and if so would these be areas to work on in the future?


Comment and Subscribe!

I’d love to know how you get on with this challenge! I’ll be completing it myself over the next 30 days so let me know in the comments how you get on.

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