If you’ve never considered it before, a 30 day glow up challenge is a great way to supercharge your health. The phrase “glow up” can bring to mind the idea of outward appearance, and there are certainly easy steps to take to make big changes to your appearance.
Enhance your life with this 30 day glow up challenge over the next 30 days!
So for our 30 day glow up challenge, let’s consider the whole person. Who you are inside and out matters, and these are simple ways to improve just about every aspect of your health.
This 30 day glow up challenge can be a fun way to spark the changes you want to make in your life. Remember that some of these ideas are habits you can implement on a daily basis, while others might be something to do periodically when you need refreshing. Here's are things you can try every day for the next 30 days!
1. Cut the caffeine
For the first step in your 30 day glow up challenge, you could give up or cut back on caffeine. The reasons for this can vary, and caffeine isn’t universally bad for everyone, but having too much caffeine can be a problem. The Mayo Clinic says that up to about 400 milligrams of caffeine daily is okay for most healthy adults, which is around 4 cups of coffee.
However, many experience issues with caffeine, such as jittery feelings or sleeplessness. Plus, if you’re pregnant or breastfeeding, or trying to get pregnant, your limit may be much lower.
Figure out what’s best for you. You might quit caffeine entirely for a month or so or simply reduce your intake. If you normally have three cups of coffee daily, maybe you experiment with only one or two and see how you feel.
2. Write in a journal everyday
Getting your thoughts down on paper can be a calming and healing exercise. Writing can help you clarify your thoughts, express gratitude, solve problems, and get creative. You don’t need an expensive journal, although a pretty one can make a journaling practice more appealing.
Writing in a journal can offer numerous mental health benefits, which happen to impact your outer beauty as well. Journaling can reduce anxiety which may lead to better sleep. It may also give you more energy to do the things you love, and give your face a glow from the inside out! Check out these journal prompts if you’re stuck without ideas.
3. Try deep breathing exercises
If you want a technique that you can use anytime, anywhere on your 30 day glow up challenge, look no further than deep breathing. Your breath is one of your most powerful tools, and you can train yourself to use your breath to calm down in stressful moments.
If you’ve never really tried deep breathing for relaxation, check out WebMD for deep breathing exercise ideas, or use YouTube or a meditation app like Calm to help you focus on your breath. One simple trick is to breathe in for the same amount of time as you breathe out: for example, breathe in for a count of four, then out for four.
4. Wash and moisturize your face before bed
It may sound overly simple (and maybe you already do this), but plenty of women feel they’re too busy to even wash their face. You can give yourself a beauty boost by making sure to use a gentle facial cleanser morning and night, plus a moisturizer to keep your skin hydrated.
I know I’ve been guilty of this: I think I’m too tired at night to wash my face, but leaving on makeup and sunscreen and everyday dirt isn’t good for my skin. But keeping your face clean and moisturized is one of the most basic kinds of self-care (and one of the easiest).
5. Use a face mask or scrub
A face mask or scrub can help with skin issues like tightness, dryness, and clogged pores. During your 30 day glow up challenge, use a face mask or scrub about once a week to help your skin appear softer and more radiant. You can find plenty of DIY facial scrub recipes online, many of which use ingredients you already keep in your house.
6. Give yourself a scalp massage
The next step in our 30 day glow up challenge is one I bet is less commonly done: a scalp massage. The benefits of a scalp massage can include improving headache symptoms, stimulation of hair growth, and overall relaxation.
Just think about how amazing it feels when your hairdresser massages your scalp during the hair-washing part of the process!
7. Use sunscreen daily to glow for years to come
Although it’s been many years since women casually sunbathed with no thought of sun damage, you might still be slacking. Consider this your wake-up call to use sunscreen daily. Sunscreen can greatly reduce your risk of skin cancer, plus it prevents visible signs of sun damage like wrinkles and age spots.
Talk about a simple way to look and feel better, both now and in the future! Pay particular attention to your face since that’s what sees the most sun on a daily basis. Of course, you should also limit sun exposure as well.
8. Use calming scents to reduce stress
As you’re tending to your appearance through some of these glow up tips, remember your mental and emotional state as well. Scent is a powerful tool that many of us don’t use enough. You can try to bring calming scents into your pampering routine.
Lavender, rose, bergamot orange, and chamomile are just a few of the scents that many people find relaxing. If you’re unsure of how to use scent to calm anxiety, think about taking a long hot bath with scented bath salts or diffusing essential oils.
9. Drink plenty of water
No 30 day glow up challenge would be complete without a call to drink more water. Water is essential to our lives and can provide a ton of benefits such as weight management, endurance in exercising, improved brain function, and even prevent headaches.
The typical rule of thumb says to drink 8 glasses (8 ounces each) per day. You might need more but shoot for that amount. If water is just too boring, add a slice of lemon or cucumber for a fresh hint of flavor.
10. Clean out a disorganized area
Let’s face it: a cluttered home can really pile on the stress, making you feel tired when you’re there. Try cleaning up an area of your home that’s a disaster right now. This may be your bedroom, garage, closet, desk or home office, or even your car.
I hate organizing, but I have to admit after I’ve done it, I feel so accomplished and as if a weight has been lifted off my shoulders. Maybe you could even consider trying our 30-day minimalism challenge too!
11. Swap unhealthy snacks for healthy ones
Raise your hand if you enjoy comfort food and snacks! (That’s me for sure.) A great step in a 30 day glow up challenge is to swap at least one not-so-healthy snack for a better option. For example, have a piece of fruit instead of sugary cereal before bed. Or cut-up veggies with hummus instead of chips and dip.
Drinks count too: try mineral water instead of soda or Starbucks frappuccinos. It’s okay to start small—you may not give up all junk food in a day, but you can pick one food or drink to swap out in your quest for better health.
12. Spend time outdoors daily
Nothing can boost your mood like getting outside a bit every day. If you spend zero time outdoors, start with ten minutes a day, whether you take a walk in the park or just sit in your backyard.
Research shows that spending time outside, especially in green spaces, has numerous mental and physical health benefits. Nature, fresh air, vitamin D, and the opportunity for exercise—these are all great reasons to go outside today and every day.
13. Finish tasks you’ve procrastinated on doing
We all have those pesky little tasks we put off doing. For me, it’s making appointments with doctors because I dislike regular phone calls. (Why isn’t online scheduling always available?). For you, it could be getting your car’s oil changed or updating your estate plan.
During your 30 day glow up challenge, take an hour or more one day to focus on your procrastinated tasks and knock out as many as you can. You’ll feel so much better when you do!
14. Send a thank-you
Isn’t gratitude a wonderful thing? The next step to help you glow is to show gratitude to someone you appreciate. This can be super-quick, whether you write an old-school thank-you note or shoot a friend a quick text.
15. Get a manicure or pedicure
Sometimes, a little pampering can go a long way towards making you look and feel your best. One day of your 30 day glow up challenge can be devoted to a manicure or pedicure.
Either DIY or going to a salon can be fabulous. This can be such a luxurious experience, and it doesn’t have to break the bank either.
16. Phone a friend
Sometimes we grow apart from friends for legitimate reasons, but a great way to boost your emotional health is to simply call a friend you haven’t talked to in a while. Taking a little time to call or video chat with a dear friend can help you recharge your emotional batteries and remember who you are.
17. Open up a savings account
In your 30 day glow up challenge, a great way to give yourself a health boost is to tackle your finances. If you don’t have savings or an emergency fund, that should be a high priority. Living without a safety net is stressful and risky, so why not take that first step and open a savings account?
Remember, even if you can’t spare a lot of money right now, it’s important to start with something. Save $20 or $50 to start, and set up an automated deposit to keep growing your savings. The peace of mind you can gain from greater financial security will help you feel your best.
18. Do push-ups before watching TV
This will be a fun one if you find yourself streaming Netflix or scrolling social media. Why not add a healthy glow-up habit before watching TV? You might make an agreement with yourself to do 10 pushups before watching shows or hopping online (or a similar entertainment habit).
Of course, feel free to customize this—maybe you’d prefer 10 crunches, 10 jumping jacks, or a five-minute walk around your yard. The point is simply to get your body moving before settling into what most of us do while lounging on the sofa.
19. Stretch daily
We know we should stretch daily, but many of us don’t take the time to do so. I've found that taking even a minute or two each morning for stretching gives me a fresh outlook on the day. If you prefer to make it later in the day, such as after a brief warmup and before a full workout, go for it.
Stretching is so important for building flexibility, which can improve your range of motion and help protect you from injury as you go about your activities. Remember that in your 30 day glow up challenge, you’ll gain flexibility by working consistently on it through stretching exercises.
20. Try self-tanner
Self-tanning lotions and sprays have come a long way, and they don’t have to leave you with wild tiger-striped skin. Outdoor sun exposure can increase skin cancer risk. So instead, you can give your skin a sun-kissed glow with a quality self-tanning product.
21. Give yourself a bedtime
In our hustle-focused culture, it can seem taboo to seek rest and sleep. But our bodies are wired to need sleep (the CDC recommends 7-plus hours a night for adults). Moreover, many of us are not getting the recommended amount of sleep regularly. We miss out on health benefits such as mental focus, energy, stable blood sugar, and more.
Why not use your 30 day glow up challenge to set a bedtime for yourself? You might go to bed 30 minutes earlier than usual and see how it impacts your overall well-being.
22. Snooze negative influences
While we’re on the topic of sleep, you might also take a few minutes to “snooze” people or information sources that are negative. I bet when you read this, a few names immediately come to mind.
Don’t be afraid to hit snooze or unsubscribe on social media if someone is bringing you down emotionally. You don’t have to tell them; just choose to stop listening to them. You’ll free up mental space for true friends who encourage you and keep you focused on the right things.
23. Read a real book or magazine
Now, this isn’t meant to be a critique on technology, but if you haven’t read anything off a screen for a while, now’s a great time to do it. I love my e-reader, but there's nothing like the feel of an actual book in your hand.
During your 30 days, take some time to pick up a real book or magazine. Remember the experience of getting caught up in a story, not on a screen or flashy online ads. Bonus: it’s better for your eyes, too!
24. Try teeth whitener
Next, you may be thinking about how to show off your smile as you increase your happiness through this 30 day glow up challenge. Coffee and tea are two of the worst offenders for staining your teeth, so trying tooth whitener can boost your self-confidence, so you’re more willing to smile!
25. Get a haircut or new hairstyle
Are you in love with your current hairstyle? If you still look the way you did a decade or more ago, maybe it’s time for a change. Going to a salon may be a worthwhile splurge to give you a fresh new look.
26. Go green at the office
While there are ways to reduce your carbon footprint at work, like giving up disposable coffee cups, you can also “go green” in a simple way: get a plant. Plants are an inexpensive way to boost your mood and brighten up your office space.
27. Eat your veggies first
Although you may not be up for a full revamping of your dietary habits, you can try a simple rule to increase your intake of essential nutrients: eat your veggies first. Even if you don’t count calories or follow a particular diet plan, you can make it a general rule to eat a salad or some type of vegetable first at lunch and dinner.
If you’re not big on veggies, try to get creative. Look up recipes online and ask your friends for their favorite veggie dishes. Consider these tips for saving money on your food budget, too.
28. Mix up your makeup routine
Just like with your hair, makeup habits can be hard to break. Since this is a 30 day glow up challenge, remember that makeup can do wonders for your face.
If you’re totally clueless about makeup like me, check out our minimal makeup guide. You can also ask a good friend to help you choose a color palette. Or you can find YouTube tutorials for assistance.
29. Map out financial goals
Along with making sure you feel physically well, you might remember the importance of financial well-being in your overall happiness. Take some time to think about your most pressing financial goals, rank them in order of importance, and then plan to achieve them.
Your financial goals may include becoming debt-free, saving for a vacation or other major purchase, saving for college or retirement, and many others.
30. Make time for exercise
To help yourself to glow both inside and out, exercise is a fantastic tool. Whether you’re a multi-sport athlete or you can’t remember what it’s like to break a sweat, there’s an exercise for you. Consider your talents and interests and whether you’d exercise more faithfully alone or with a pal.
The point of this last part of the 30 day glow up challenge is simply to get your body moving more. You can try to commit to a new exercise goal, from taking a 20-minute walk each day to incorporating strength training. A personal trainer isn’t a necessity but could offer the motivation you need.
Try this 30-day glow up challenge today!
After you’ve read over these suggestions, figure out which ones work for your own 30 day glow up challenge. You may choose as many as you like and gradually add them into your daily or weekly routine.
Remember that this is all about a health boost for you, so you’re in the driver’s seat. Everyone deserves to take a little time for themselves. Don't forget to check out our other 30-day challenges to start improving your life even further!
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