Keep scrolling to see the full self-improvement challenge.

With all of the things going on in the world right now, it can be hard to focus on yourself. This is why I created the 30 day self-improvement challenge. I think it is important for us to continue to care for ourselves in times like these.

I know it can be easy to get caught up in the world and push things off to the next day and the next day. Trust me I know!

I used to constantly say I’ll start tomorrow but then I never did. I let myself go not only physically but mentally as well.

I wasn’t taking care of myself the way I should have and I needed a change.

I have been doing these habits regularly and have noticed that I am not only more productive but also happier!

It feels so amazing to take the time every day to take care of myself.

There is a total of ten daily habits to complete every day for the next 30 days. It doesn’t matter in what order you complete these tasks nor does it matter what time.

You can do some in the morning, some at night, or just spread them out throughout the day. Whatever works best for you.

I like to get up early and complete my visualization and affirmations while I am still in bed. Then I exercise and complete the others when I can.

The goal of this challenge is to improve yourself not only physically but mentally as well.

30 Day Self-Improvement Challenge

1. Gratitude Journal

Writing down what you are grateful for can help increase your happiness and well being. Sometimes we forget about all the great things we have in our lives that we should be thankful for. I noticed a huge difference in my overall moods once I started to take note of all the things I am grateful for. Once you realize all the wonderful things that you have in your life then you will start to attract more!

You can either write down what you are grateful for in a journal or at the end of this post you can download my 30 day gratitude free printable.

Here are some of my favorite quotes about gratitude:

Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.

Melody Beattie

Gratitude is one of the strongest and most transformative states of being. It shifts your perspective from lack to abundance and allows you to focus on the good in your life, which in turn pulls more goodness into your reality.

Jen Sincero

I am happy because I’m grateful. I choose to be grateful. That gratitude allows me to be happy.

Will Arnett

Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.

Oprah Winfrey

2. Exercise

Exercising is not only important for our physical health but our mental health as well. Try to get around 30 minutes of exercise everyday. It can be walking, running, yoga, strength training, swimming, hiking, pilates or dancing. Whatever you enjoy and are most likely to do. You don’t need a gym either, the internet is full of free workouts you can do from the comfort of your own home with no equipment.

I personally like to lift weights and walk on the treadmill. I also really enjoy doing any free home workouts on Youtube.

Here are a few full body workouts on Youtube that you can try if you are looking for some suggestions.

• 30-Minute HIIT Cardio Workout
• 20 MIN FULL BODY WORKOUT
• 45-Minute Workout With Weights
• 20 Minute Natural Glute Enhancing Isolate Workout
• At Home Pilates Butt and Thigh Workout

3. Reading

Try to read for at least 10 minutes a day or 1 chapter. Pick a a few good self-improvement books or just somethings that you have really been wanting to read. I personally like self-improvement books, law of attraction books and books about money. I recently just finished Rich Dad/Poor Dad and I loved it! Now I am about to start Atomic Habits. Each book I read I get more tips on how to live a happy and fulfilled life. I continue to grow as a person after every book I read.

4. Visualization

Spend a few minutes each day visualizing your ideal life. I created a vision board on Pinterest and I look at it every single day. I also have a vision board on my dresser.

5. Meditation

Meditation helps you focus and get to know yourself better. You can meditate on your own or use meditation videos like these 5-Minute Meditation You Can Do Anywhere or meditation For Inner Peace. There are also several apps for meditation like Headspace and Calm.

6. Affirmations

Positive affirmations help you develop a positive mindset and keep you in a state of gratitude. Here are a few positive affirmations you can say:

1. I have the power to control my thoughts.
2. I am confident and can achieve my goals.
3. I am worthy of all things wonderful.
4. I am limitless.
5. I can do anything I set my mind to.
6. I am successful in everything that I do.
7. I am taking steps to make my dreams a reality.
8. My possibilities are endless.
9. I am brave, bold, and beautiful.
10. I am grateful for all that I have.
11. I attract positivity.
12. I attract opportunity.

7. Stay Hydrated

Drink more water! Try to get at least 8 glasses of water in a day. Drink more if you workout a lot. It is one of the easiest ways to improve yourself! Drink a glass of water in the morning after you wake up and keep a bottle of water near you throughout the day that way you can drink whenever you get thirsty.

8. Positive Media

There is so much negativity on the internet, especially right now, which is why it’s important that you make a point to consume some positive media every day. Try listening to some motivational/ inspirational Podcasts and Youtube videos.

9. Yoga

Yoga is not only good for the body but the mind as well. I have noticed that Yoga helps decrease stress, anxiety and increase strength and happiness. There are tons of different Yoga routines that you can follow on Youtube. Checkout these channels below:

• Yoga With Adriene
• Madfit
• Yoga with Kassandra
• Sarah Beth Yoga

10. Hobby

When life gets busy, it is easy to neglect the things we love. It’s important that you take time everyday to do something you enjoy. Even if it’s only for a few minutes. Things like art, crafts, journaling, sewing, scrapbooking, coloring, dancing, painting, music, hiking, blogging, gardening, knitting, baking, or makeup. Whatever you enjoy!

To help you keep track of your progress for this self-improvement challenge I have created some printables to go along with it.

Just click on the title above each image to download.

Self-Improvement Challenge Tracker

Fill in the circle for each task once you complete them. There are a 30 circles for each task.

Daily Gratitude Printable

Blue Self-Improvement Tracker

Blue Daily Gratitude Tracker

Every day write something you are grateful for. For example you can say you are grateful for a roof over your head, food in your kitchen, your comfy bed, clothes, friends and family. There are tons of things to be grateful for!

Instructions:

• Size is 8 x 10
• Click on the title above each image to download the printable version.
• Print and use.
• Personal use only.

All you have to do is click on the title above each printable you want to download. Once you click on the title you will be directed to a separate PDF file that you can download and print out. It’s that easy!

These printables are for personal use only. Please don’t distribute, reprint, or sell them without my explicit written consent. However, if you want to share them in a round up style blog post you are more than welcome to. All I ask is that you link to this blog post and not the PDF file.

Hope you find this self-improvement challenge helpful. If you have any questions, comments, or concerns please leave them in the comments below and I will get back to you as soon as possible.

Thanks For Reading!

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