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Use this 30 Day Glow Up Challenge to become the best version of yourself in just one month!
Everyone is talking about the term “glow up”. When you first hear the term, you may picture major physical transformations. While that can be a part of a glow up, there are also other aspects of your life that can glow up.
This 30 day glow up challenge focuses on all the areas of life – including mental, emotional, financial, spiritual, social, AND physical. In order to achieve a full glow up, you cannot focus solely on one aspect of life.
Rather, you can glow up as a whole by paying attention to all areas of your life. This helps you live a life a balance and successfully achieve the glow up that you are seeking.
What is a Glow Up?
A glow up is most commonly described as a transformation. More specifically, a glow up is a positive transformation of who you are.
Glow ups are most commonly showcased through physical appearance. For example, many people will share their before-and-after puberty transformations with “#GlowUp”. This is just ONE way you can glow up.
This 30 day glow up challenge is based on the understanding that a glow up is a full, empowering transformation of one’s entire self – mind, body, and soul. All areas of your life can glow up!
Who is This Glow Up Challenge For?
This 30 day glow up challenge is perfect for ANYBODY that wants to work on self-improvement or personal growth. The term “glow up” is most commonly used by Millennial and Gen-Z individuals but, in reality, glow ups have no age limit!
Anyone who is ready to commit to self-improvement is the perfect candidate for this one-month glow up challenge!
How to Do This 30 Day Glow Up Challenge?
When following this challenge, there are a few things you need to know to achieve thee best glow up results.
- Track Your Progress
Use a journal, habit tracker, or the printable included at the end of this post to track your progress on this 30 day challenge to glow up.
- These are continuous habits.
Each day of this 30 day glow up challenge is intended to introduce a new habit to add into your life. This is not a one-and-done type of thing. Rather, the majority of these daily challenges should be incorporated into your everyday habits and routines in order to achieve the biggest glow up.
Try your best to see these daily challenges as compounding. Continue the habits from the days prior as you move through the challenge. Building a variety of good habits is what is really going to give you the most bang for your buck with this glow up challenge.
- Allow yourself flexibility.
Some days of this challenge require a bit more time, energy, and/or mental capacity than others. On the other hand, there are some days that may seem mindless and simple. Feel free to swap around the days to fit your own personal life. If you’ve had an unusually tough day and the daily challenge feels like too much, honor that. Honor your inner knowing and do what feels best for you – even if that means this challenge takes longer than 30 days!
Alright, enough of the technical stuff… let’s jump into this glow up challenge!
30 Day Glow Up Challenge to Become Your Best Self
1. Get Enough Rest
I’m sure you’re familiar with the term “beauty sleep”. It’s a real thing. Sleep has been proven to make you look prettier, happier, and healthier. If you are looking for a physical glow up, sleep is a must!
But it doesn’t stop there… getting enough sleep for your needs is an essential part of your mental and emotional health too. In order to think clearly and feel your best – mentally, emotionally, and physically – you need to get your rest! Try to aim for at least 7-9 hours a night!
2. Practice Gratitude
Gratitude can be a critical part of your daily routine. Many people opt to take a moment for gratitude first thing in the morning. This can be really helpful as it starts your day off with a tone of gratitude and abundance.
Whether you jot down what you’re grateful for in your phone, use a guided gratitude journal, or practice gratitude mentally, incorporating some form of gratitude into your daily life can help you experience a major glow up.
You will feel better mentally and emotionally, which is reflected in your physical appearance as well. It’s an all-around great way to glow up.
3. Eat Fresh Foods
A lot of people view eating fresh foods as a way to physically glow up, but the internal glow up outweighs any physical transformation in my book. I don’t believe that you need to alter, shrink, or otherwise modify your body in any way to glow up. Eating healthy, fresh foods is simply a way to feel better from the inside out.
As part of this 30 day glow up challenge, try to start incorporating more fresh foods into your daily lifestyle. Add a serving of fruit to your breakfast or a handful of veggies to your dinner. Small changes like that add up and will leave you feeling healthier, more energized, and better overall.
4. Take a Self-Care Shower
A self-care shower is one of the most relaxing and refreshing acts. So simple, yet so beneficial.
A self-care shower can help you glow up physically and mentally. With aspects such as skin care and hair care, you are able to tend to your physical appearance while simultaneously feeling happier and mentally refreshed as well.
It’s a glow-up win all around.
5. Get Moving
Moving your body in a way that feels good to you is one of the best things you can start to incorporate into your everyday life. Physical activity has SO many benefits for nearly every aspect of your health.
That said, it’s important to find an activity that feels pleasurable and enjoyable to your individual body. If you hate to run, don’t force yourself to run just because you see someone else promoting it.
If you’re forcing yourself to do a movement you hate just for the sake of “exercise”, you not only miss out on the mental benefits but it can also be really harmful to your health and happiness. Find a form of movement that feels good for you and get going!
6. Limit Caffeine
Oh, caffeine… my dear love.
I’m the type of person that goes to sleep looking forward to their morning coffee, so if you’re worried I’m going to tell you to cut out caffeine, fear not. Your coffee can stay.
That said, too much caffeine can have some pretty negative effects on your body that manifest both physically and mentally. If you are struggling with bloating, digestive issues, headaches, nausea, restlessness, anxiety, or other uncomfortable side effects of caffeine, it’s time to check your intake habits.
As much as I pushed against it, I had to limit my caffeine when I was feeling bloated and puffy all the time. It has helped so much with swelling in my face, feet, fingers, and stomach areas.
Experiment with your caffeine intake as part of this 30 day glow up challenge. It may be affecting you more than you know.
7. Limit Alcohol
Alcohol is next in this 30 day challenge to glow up simply because it shares many of the same negatives as caffeine. By that, I mean that too much alcohol can really impact your physical and mental being without you noticing the real culprit.
While you’re paying attention to caffeine intake, be on the lookout for those alcoholic beverages too. They may be making you feel less than amazing.
8. Do Your Nails
As part of my Sunday routine every week, I do my nails. It makes me feel better inside and out. There’s something about having your nails done that just makes you feel like you have your life together, you know?
9. Start a Planner
Planning is one of the best ways to get your life organized and on track. When you are well-organized, you are more motivated, productive, and happier!
If you have been feeling stuck in a rut, taking control of your life through an increase in organization and planning can help you take the reins of your life again. As part of this glow up month, challenge yourself to develop a habit of planning, organization, and orderliness.
10. Learn One New Thing Daily
When you think about it, the amount of things that you have yet to learn is mind-blowing. There are SO many ways you can stretch your mind and grow your skills. No matter how educated, well-rounded, or experienced you feel, there is always more to learn.
Themore you know, themore yourealizeyoudon’tknow.
Aristotle
As part of this 30-day glow up challenge, work on glowing up your mind! Consider making a list of things you have yet to learn (and want to learn!) and start crossing them off!
11. Limit Screen Time
Whether it’s work-related or mindless social media scrolling, too much screen time is unhealthy and has a wide variety of negative effects. If you are looking to glow up, limiting your screentime is a great place to start.
A limit on screentime can help you glow up:
- mentally, as you will have more mental time and energy to focus on other things
- emotionally, as social media and other online activities can have negative effects
- physically, as too much screetime is linked to being more stationery, less active, and less physically healthy
As a whole, checking in on your screen time is something all people should do. Whether you’re an active participant in this 30 day glow up challenge or not, I urge you to check your relationship with your devices. Are you wasting time? Losing sleep? Addicted to your phone?
Consider setting limits on your screen time and see if you can help yourself glow up and feel better – inside and out.
12. Begin Journaling
Journaling is an incredible tool and practice for your mental and emotional health. That said since all areas of our life are connected, journaling can help promote a full-body glow up.
Journaling has been linked to an increase in goal achievement, self-confidence, improved communication skills, more inspiration, and a stronger memory. Among many other benefits, these are some key ways that journaling can help you glow up.
Consider adopting a free-write practice or following some guided journal prompts. Add journaling into your morning or night routine. Experiment and find a journaling practice that works well for you.
13. Nourish Yourself
By this, I mean you need to be eating enough to fuel your mind, body, and soul. So many of us undereat. Whether it be a result of societal forces, lack of time, or something else entirely, undereating may be more common than you think.
Undereating can lead to many negative effects in every area of your life. You will likely even see a physical decline (hair loss, brittle nails, acne, dry skin, etc.).
If you are unsure about your own nutritional needs, check in with a doctor or dietician. Whether you are looking to glow up this month or not, fueling your body is essential for every living being.
14. Eat a Variety of Nutrients
In addition to eating ENOUGH, you should be eating a variety of nutrients in your daily diet. Lacking in any macro or micronutrient group is likely to cause some problems for you and your health.
Eating a variety of food promotes good health, as well as keeps our plates exciting and satisfying. When we eat good, we feel good – mentally, emotionally, physically. Now that’s key for a glow up!
15. Develop a Morning Routine
Starting your day off on the right foot is KEY for having a good rest of your day. As James Clear explains in his book Atomic Habits, the small habits that make up our daily lives are what shape our existence. This starts from the second you wake up in the morning.
A solid morning routine lays the foundation for your day. For example, if you start your morning feeling rushed, overwhelmed, and anxious, that tone is likely to continue for the rest of your day. On the other hand, if your mornings are more relaxed and intentional, you can maintain that throughout your day.
That said, your morning routine does not have to look the exact same every single morning. You may have productive 5 am mornings where you get stuff DONE. Then, on other mornings, you may want a more relaxed, aesthetic morning routine to destress and feel calm.
This variety is healthy and good. Finding a morning routine that is adapted to YOU specifically is crucial. Start developing those morning habits now, during this 30 day glow up challenge.
16. Develop a Night Routine
Much like a morning routine, a night routine is very important. How you wind down before bed sets the tone for your night’s sleep AND the next day’s morning.
Depending on your nighttime energy, you may choose to be productive at night and use it as an opportunity to get prepared for the next day. Or if you like a more relaxed and calming night routine (this is me!), you may find a self-care night routine works best for you.
Again, this is all about finding what fits YOU – your needs, your schedule, your lifestyle. Use this month-long glow up challenge to explore different night habits and develop a routine that works for you!
17. Drink More Water
“Drink more water!”
I don’t know if I even need to elaborate here… we all hear this all the time, but that’s because it really is important.
Drinking water has obvious health benefits but has also been proven to change your appearance. Studies suggest that drinking water can make you more physically attractive. If a physical glow up is what you are after, consider upping your water intake over this 30 day glow up challenge.
Check back in and see the benefits after just one month!
18. Go Makeup Free
Limiting or avoiding makeup for a few weeks can be really helpful for your skin’s health and appearance. If you struggle with acne, dry skin, or skin issues, taking a break from makeup may be a solution.
In terms of a physical glow up, reducing makeup usage can allow your skin to become more naturally glowy, healthy, and fresh. Even beyond that, taking a break from makeup can benefit your mental well-being as well.
When I personally took some time away from wearing makeup, I noticed my confidence skyrocket. I felt more naturally beautiful and I was able to leave the house without feeling a need to alter my appearance.
TBH, I did this as part of my own 30 day glow up challenge about a year ago and haven’t gone back. Even on the rare occasions that I choose to wear makeup, it’s WAY less than before. I no longer feel like I need makeup to be beautiful.
19. Practice Skin Care
While we’re on the topic of skin health, developing a solid skincare routine can be a great way to glow up. Your skin’s health is so important – do not overlook it!
Invest in quality skin care products and take the time to learn how to properly care for your skin. You may need to shift your routine throughout the year, depending on weather and other external factors.
The effort that it takes to develop a skincare routine is SO worth it. You deserve healthy, glowy, happy skin.
20. Clean Our Your Closet
Clothes that make you feel good are a must. If your closet is filled with clothes that you put on and feel anything less than fabulous, it’s time for a closet clean-out.
A huge motivation for me when I clean out my own closet is the fact that I can make some extra money selling my old clothes. I list my clothes on Poshmark and make a decent amount that I can then put towards clothes that make me feel and look better.
Wearing things that make you feel confident will help you glow up instantly. When you feel incredible, you glow differently.
21. Meditate
Meditation is a deep form of spiritual self-care that benefits your mind and body. At first, meditation may feel uncomfortable, forced, or just plain awkward. Stick with it.
Meditation is a tool to cope with stress and negative emotions – two things known to take their toll on your mental and physical state.
If you want to glow up in just 30 days, try adding in some meditation. As stress fades, you will feel better and will likely even look better. Stress shows itself physically through our face and body. A calm internal self leads to a beautiful external self as well.
22. Get a Tan
Whether it’s spending some time in the sun or using a self-tanner, having a tan often makes us feel more attractive. Research has shown that a tan is linked to a perception of a healthier and prettier physical appearance.
If you are looking for a way to glow up fast, adding some tan to your body may give you the result you’re looking for.
23. Get Outside
Working on your tan isn’t the only reason you should be outside. Being outside has been linked to profound positive health effects. People who spend more time outside have been found to be both happier and healthier individuals.
Even if it’s only a few minutes a day, prioritizing some fresh air outdoor time can be a great habit to adopt as you work to glow up in 30 days.
24. Detox Your Social Media
A negative feed may be affecting you more than you realize. The media that we consume plays a deep, powerful role in the lives we live. If your media promotes stress, feelings of inferiority or jealousy, toxic habits, or otherwise negative emotions, it’s time to reevaluate.
As part of this 30 day glow up challenge, go through your social media following. Be intentional and deliberate with each individual you follow. If someone is not actively benefitting your life, unfollow or simply mute them.
You glow better when you surround yourself with positivity. Do yourself a favor and eliminate negative influences on social media.
25. Care for Your Mental Health
It’s easy to underestimate the importance of your mental health. Your mental state impacts, quite literally, everything about your life. Your physical health, appearance, mindset, motivation, etc. are all directly impacted by your mental wellness.
If you are struggling mentally, seek out help through therapy, friends/family, or other support options. You deserve to feel your best and live your best life – that starts with your mind.
26. Clean Your Space
A neat, tidy space has been linked to increased productivity and a better mood. Not to mention, it just feels good to exist in an area that is clean and organized. As part of this month glow up challenge, make a list of all the areas to organize in your home and start tackling them one at a time. You’ll feel so much better.
27. Have a Spa Day
As we near the end of these 30 days of glowing up, you deserve to treat yourself. For today’s challenge, give yourself a spa day at home. This can consist of bubble baths, face masks, skincare, a self-care shower, hair masks, mani/pedis… ANYTHING that makes you feel and look your best.
The benefits of this are obvious in a refreshed physically appearance, but, even deeper, you will feel refreshed and rejuvenated.
28. Set New Goals
Part of glowing up and never settling. Keep pushing yourself to become a happier, healthier, and better version of yourself. One of the best ways to do this is through goal-setting.
Try referring back to old goals (if you have some set) and setting new goals for where you are now. Self-improvement and personal growth are intentional. Set goals to help you get there.
If you are stuck, check out these 100 life goals to motivate you!
29. Read Daily
Some people like to read in the mornings, some like to read before bed, some like to read in the afternoon, some do all of the above. The bottom line is, they are making time to read on a daily basis.
One of the quickest ways to glow up your mind is to prioritize reading. Reading is an incredible way to learn new things, improve your brain function, better your communication skills, destress, and live a happier and healthier life.
{RELATED POST: 10 Essential Books for Self-Discovery}
Reading before bed is an excellent habit to try out during this 30 day glow up challenge. Swap your before-bed screentime for some reading time. Reading helps wind down your mind and prepare you for a better night of rest.
How will you incorporate daily reading into your life?
30. Be Intentional
Above all, if you want to glow up, you need to master intentionality. Be intentional with all areas of your life – your time, energy, money, emotions, etc.
Learning how to live a life of intention is one of the best skills you can master. With intentionality, you can accomplish anything. You can design a life catered to you, your goals, and your happiness.
Do not waste your time or energy on things that do not fulfill you or propel you forward. Be intentional with every action you take – and watch yourself glow up before your very eyes.
Are you starting this 30 Day Glow Up Challenge?
I’d love to hear if you are ready to take on this challenge. Let me know in the comments if you are joining in on leveling up your life in the next 30 days.
Now…
