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Download Our 30-Day Self-Care Challenge (You Can Start Whenever You Want!)

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Self-care is a tricky beast. It seems too luxurious or unrealistic to achieve most days. Our lives are busy, other people need us, and everything is expensive. Maybe you’ve tried to make time for yourself to no avail, or it felt impossible to consistently take care of yourself. Maybe your health gets in the way every day. Maybe you feel like you’ve tried every self-care tip in the book. 

Sometimes, you just need a community to remind you: It’s OK to keep trying to take care of yourself, even if you fail, even if you only manage to do it for five minutes a day. That’s why we created this download, with 30 days of self-care challenges. You can print it off or keep it on your phone. You can try to do all 30 challenges in a row or just pick ones that speak to you. You can start at any time and restart and restart again. You can skip the ones that don’t apply to your life. 

If you want friends to do this with, you can join this Mighty group and track your progress. Take note of what self-care days feel best for you and which didn’t serve you. Don’t be hard on yourself if you miss a day. That’s life. 

If you can’t download the calendar, here are 30 days of self-care challenges:

  1. Stretch for 10 minutes.
  2. Unplug from (unnecessary) electronics for one hour.
  3. Listen to your favorite music for 15 minutes.
  4. Write down 3 things you’re grateful for.
  5. Watch a video about a random, new topic.
  6. Send someone a nice text.
  7. Write a letter to your future self.
  8. Make or order your favorite treat.
  9. Compliment a stranger (can be online).
  10. Read for 20 minutes.
  11. Watch your favorite movie or show.
  12. Do one chore you’ve been putting off.
  13. Doodle for 10 minutes (even if you think you can’t draw).
  14. Take a day off social media.
  15. Put aside 30 minutes just for you.
  16. Try a new recipe or new takeout place.
  17. Write down 3 things you like about yourself.
  18. Listen to nature sounds for 10 minutes.
  19. Buy yourself a small gift.
  20. Make a playlist for days you need a pick-me-up.
  21. Make a list of what makes you happy.
  22. Compliment yourself in the mirror.
  23. Write someone a letter or card.
  24. Wear your favorite shirt.
  25. Take 10 deep breaths in a row.
  26. Make a list of your quirks, and celebrate them.
  27. Go to bed earlier than usual.
  28. Take a long bath or shower.
  29. Look at photos of people, places, and things you love.
  30. Write out a list of 25 reasons you’ll be OK.
Originally published: October 31, 2024
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