Take this 30-day mental health challenge to increase self-love and happiness in daily life.
It is very common for all of us to take our mental health for granted and utilize ourselves to the point of exhaustion and mental fatigue.
This overutilization of our minds without giving a tender pause and relief plays havoc on our happiness and emotional well-being.
Daily rush and chaos of life signal us to slow down and have a little breather by doing something different that boosts our mental health.
Being a survivor of once depleting mental and emotional health that drained all my energy and motivation to keep going, I found my 30-day mental health challenge which I am sharing with you here.
This challenge always helps me every time I overlook my mental health where my body asks me to stop and do things a little bit differently.
It is also a way to cut the monotony of daily life and find some mix-and-match life-changing habits to do that improve your work-life balance.
Daily stress, depression, lack of focus, and anxiety are some of the issues we all face in daily life.
This challenge is to test the impact of tasks or activities you feel when you adopt them in your monthly or 30 days target.
These are very similar to daily self care practices for improving your mind and mental balance.
You do not need to go for all of them at once for 30 days. If you want to take things slow pick up those which make you comfortable.
This is not a competition but a 30-day mental cleanse challenge to boost your happiness and make you feel good mentally.
Let us get started with the 30 things you can do in 30 consecutive days for good mental health.
Disclaimer: I am not a licensed therapist nor I do have any professional experience in psychology or mental health. The information shared is purely for educational or informational purposes. Please reach out to a professional expert for help if you are going through a tough situation in your life.
30-day mental health challenge
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These are the things you can do daily for 30 days as a part of challenging your mind to make a positive impact in daily life. These activities challenge you to test feeling happy and satisfied through interesting and unique daily tasks.
DAY 1
Practice gratitude
We always have a habit of asking for more.
Nothing wrong with it. But we forget what we already have right now.
Be grateful for what you are blessed for now and see how your world and mental window open up. Gratitude practice helped me to become more mindful about the little things that make my life comfortable.
Start listing your gratitude journal with the three, five, or ten things you are grateful for today in your morning or evening routine.
When you show appreciation and gratefulness you become free and happy. Your mental health easily improves.
Here is a post that can help you use 50 journal prompts for gratitude practice.
DAY 2
Go outside and enjoy nature
Immerse yourself into nature and heal your mind.
Daily going outside even for 10 minutes can be mood-boosting and have a positive impact on mind clarity.
Cleanse your mind by taking a quick run around your locality or just for errands.
Or simply take a walk outside to smell the freshness of nature. Listen to the chirping of birds or feel the breeze on your face.
This naturally exhilarates your mind and body.
DAY 3
Cook your favorite meal
As I have already mentioned daily stress and rush of work and responsibilities make you feel mentally fatigued.
To add some spice to it, try cooking at home to make yourself a lovely meal.
Treat yourself by giving a break in your mind by distracting your mind with something creative like cooking.
Do all the preparations like arranging, cleaning, cutting, and using an easy recipe for a tasty meal.
DAY 4
Have a picnic
Go for a picnic and forget all worry.
A picnic can be a great setup for your 30-day mental health challenge to boost your mood and let go of any tension.
Having fun all day alone or with your friends and family is a nice way to relax your mental clog and destress.
DAY 5
Do nothing day
Rest.
Your mental health needs you to relax and rest your sprinting mind for a day. This will help to slow down, boost your energy, and reset your tired mind.
Take this day when you do nothing and just be yourself the whole day. go for a nap in the day or sit quietly in a cozy corner. Spot birds and feel the beauty of creation.
You will feel light by having not to think about work or other tasks and just be happy.
Related:
18 poor habits to quit for happiness
DAY 6
Plan a day out (sightseeing your city or town, eating out, enjoying, etc.)
When was the last time you went to check out your locality?
Try this out and go sightseeing in your city or town.
Plan your day out in a nearby place that is easy to commute to and also fills your mind with new experiences that are not costly like a big trip.
Enjoy that day to see new close by places and eat out to enjoy the whole day doing something simple yet unique.
Here is a post 17 fun things to do on your day off
DAY 7
Declutter and organize
Clean up your living and work space and see how positive you feel in your mind.
Organize that clutter that you have been putting off to change your life.
Daily clutter and uncleaned environment take a toll on your mental health. It makes you feel overwhelmed and antsy.
You feel an unease within your body. Check this post to find out how to organize your life like a pro.
Take this day to gift yourself a clean organized place where your mind peace and boost mood.
DAY 8
Exercise with yoga, stretching, deep breathing
Pick this day to spend time doing light core exercises like yoga and some stretching to feel light and active overall.
A day filled with complete body yoga and taking time to breathe deeply keeps you mindful and healthy.
These workouts are not cardio exercises but very focused ways to control your breathing and use every core of your body for activity.
DAY 9
Say positive affirmations with journaling
Positive affirmation words are powerful to shift your mindset into hope and confidence. Your mental health gets a boost with the affirmation phrases you repeat daily. Focus on good thoughts replacing negatives.
You can journal your thoughts morning and evening as per your desired time to focus on your emotions and feelings. Along with this repeat a few positive affirmations of your choice which gives your mind more strength and self-belief.
After all, to have a healthy mind you need more positivity, and what better way to become self-assured if not reciting your favorite daily affirmation quotes?
Some of the affirmations are like:
- I am strong enough to achieve anything
- I trust my intuition to do anything in life
- I am divinely protected by the Universe
- I am the creator of my reality which is full of beauty and success
- Nothing can derail me from my life objectives and purpose
Related:
80 positive self love affirmations
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30 positive affirmations for anxiety
DAY 10
Enjoy a movie and sitcom marathon you like
Give yourself a mental health break by watching something that makes you feel joyful.
Something that only you can enjoy without being disturbed by others.
Watch all your favorite movies and feel that good vibes. Or feel the nostalgia of those good old days of sitcoms that you used to enjoy.
Watch shows that give you a breather to your tired mind without making you feel anxious.
DAY 11
Practice a sports activity
Any type of sports activity gives immense pleasure to your mind and creates a euphoric sensation in your body.
If you want to boost your mood then pick up any fun sports things like swimming, hockey, baseball, tennis, sprinting – just anything.
Playing sports makes you active and calms your mind. You feel good and happy from the inside out.
DAY 12
Buy flowers for yourself
You cannot say No to some fresh flowers to cheer you up!
Get some beautiful flowers for yourself (if that is easily available in your place) to decorate your home or gift to yourself.
The vibrance and the smell of flowers will help you to put your mind and mood into a positive vibration.
This form of a simple act of self-love boosts your self-esteem and is a great way to have mental health challenges.
Related:
16 easy ways to boost your mood
10 ways to relieve stress your life
DAY 13
Explore new books and read them
Book is a great companion to fall back on when you are stressed and just finished a hectic schedule.
Take your time off from a fast life and get engaged in the pages of good books that recharge your mind.
Reading can be a relaxing habit to reset your mental clarity with personal growth.
Daily immersing your mind in books even a chapter is beneficial for overall mental balance and healthy wellbeing.
Here is a post 12 simple ways to clear your mind
DAY 14
Engage in a hobby
Engage your mind in some creative activities that give you happiness and focus.
Good hobbies are beneficial for mental and emotional health.
Write, paint, draw, sing, play musical organ anything that brings out your creative juices and helps to calm you down.
Doing things that make you happy like hobbies or fun things maximizes your day with joy and mental peace.
Here’s a post on 17 amazing things you can do on your day off alone or with family
DAY 15
Be Mindful
You are being mindful when you are in your present moment that is now. Being aware of what is happening to your mind, emotions, and feelings helps to practice mindfulness.
Mindful living is all about staying in your present rather than thinking about gone past or uncertain future.
Most of us are fearful and worried about either the past which is no more and a future which no one knows. We just miss to enjoy the present.
Always expecting negative and bad things will happen in life snatches our mind’s peace and the purpose of our lives.
We only stay in the web of fear and anxiety. You are here to live a happy and abundant life not deteriorate your powerful mind with constant ruminating thoughts.
So always get back to the present and focus on your now moment. Use your five senses to see, feel, smell, taste, and hear all those happening around you to remain conscious of your being.
Here is a post on mindfulness where you will find the best 10 ways to become mindful in daily life.
DAY 16
Show nice gestures to strangers
Offer help to strangers while you are out and feel the happy bubble inside your mind, aka brain.
This feeling of satisfaction will also make you a happy and confident person.
Kindness and compassion are a great way to connect with people whom we don’t know yet this small attitude makes us positive in life.
DAY 17
Watch the sunrise and the sunset
For your 30-day mental health challenge, getting up in the early morning and having the wonderful chance of experiencing the rising glow of the sun is another level of happiness!
Your day naturally starts well when you feel happy and mentally satisfied to witness this beautiful sunrise of a lovely morning.
Your mood improves as you feel mentally happy to rise with the day!
Similarly witnessing the twilight of sunset is a unique way to close your day with a nice note.
These wonders make us feel so blessed and destress any anxiety or tension of the whole day.
DAY 18
Don’t complain
Make a no-complain day as a part of your 30-day mental health challenge and see how wonderful you feel mentally.
Complaining all day long makes you focus your mind only on the negatives without any hope for good to take place in life. This brings more anxiousness and mental unrest.
Avoiding complaining and finding fault at everything around you, shift your focus on picking the good that makes your life better.
When your attention and thoughts change your emotions and way of looking at life get better. Try no complaining day to relax and rejuvenate your mind and health.
You may want to read 12 toxic habits to quit right now
DAY 19
Go for a solo date
Trying out doing something like solo is itself coming out of our comfort zone for many of us.
Today give this a shot as your mental health challenge and feel the free sensation from your mind and body.
Going out solo for a date or fun activity can be a huge boost for self-confidence.
Related:
20 good habits to love yourself more
How to boost your self confidence
DAY 20
Social media detox
If there is something that tops the chart of 30-day mental health challenge, it has to be putting off your mindless social media scrolling.
Give a full day’s rest to your already exhausted mind from getting into the vice of comparison and jealousy games. Try this no social media account for a day.
Do something else that is productive and fun for your brain. That makes you feel happy rather than suffocate from fear of missing out.
To feel absolute peace in your mind and spirit skip surfing those social media pages for a day.
Bookmark this post 8 toxic morning habits to give up asap
DAY 21
Practice Self care
To practice self-care you do not even need a specific day in a month. Anyone can indulge in self care activities without spending a dime.
Taking care of your needs and looking after your mental health is not a tough ask.
It is rather a necessity which requires a few minutes a day in your life.
Here is a post on 20 helpful self care ideas for mental health
DAY 22
Celebrate your win
Pat yourself for being the person you are. Just that.
Cheering for anything you have done for yourself or anyone else can be a factor of immense joy.
Stop withholding to show self-appreciation and shower happiness in your mind and body.
Celebrating your win big or small helps to improve self-esteem and keep your spirit high to face anything life has to offer.
DAY 23
Volunteer or donate
Spend a day volunteering for a course that gives you immense pleasure and satisfaction.
Donate anything you have that you no longer use to those who need them, instead of letting it get wasted.
When you do any act of kindness or good for anyone it reflects positivity in your mind.
DAY 24
Go out with friends
Plan a date or day out with your lovely friends for a chat with a meal or coffee/tea.
We all need human communication to improve our mental health care. Have fun and be free to have a good time which will help to create healthy mental satisfaction.
Developing a connection with your loved ones like friends provides a sense of belonging and nurtures healthy relationships.
DAY 25
Compliment someone (make someone’s day)
Give someone a nice compliment and become the factor to cheer them up.
You will sheer yourself up too in this process!
This may feel uneasy the first time to compliment any stranger, but try it out to see how that shifts your mind into bliss.
DAY 26
Practice meditation
Sit in a quiet place where you won’t be disturbed by anything.
Meditate with your eyes closed and focus on your breathing. This will help to calm your anxious mind and with time improve your mental clarity.
Meditation is powerful in improving your wellness and mind by becoming centered on your inner self.
DAY 27
Set boundaries and say no
Protect your mental happiness and wellness by putting a healthy boundary in your life and the people around you.
Things that make you anxious, people who make you trigger negativity, or formalities you do not wish to fulfill must be handled with NO.
You do not need to make yourself accountable for all things in life. If anyone has to judge you for that let them.
With so many hats to wear in the day, you need time off to rest and relax as you wish.
Here is a post on how to not think about what others think of you
DAY 28
Get good sleep
A healthy sleep routine that helps you to sleep better with good quality rest is essential for a healthy mind.
Most of us suffer from the issues of sleep and poor bed routines. This toxic habit of lack of quality sleep makes us cranky and feel tired all day long.
Anxiety, hopelessness, and depression are common symptoms that arise out of a sleep deficit.
Create a healthy bedtime routine to give you the right amount of deep sleep.
Your mental health will thank you and make you feel a thousand times good with more focus and productivity in life.
DAY 29
Write a love letter to yourself
When was the time you told yourself “Hey (your name) I love you”?
Express self-love in writing and show yourself the appreciation and respect you deserve from you.
Who else going to make you feel special and powerful other than you?
Taking care of self-worth and self-esteem through self-love is a good way to keep your mental health in top condition.
Gift yourself words of kudos for being respectful and loving for being you. Mention how you see yourself and how awesome you are.
This way you will be able to understand many thoughts and facets of your mind that were undiscovered.
DAY 30
Do one thing that makes you most uncomfortable
Stepping out of our comfort zone helps us to develop ourselves with possible growth and self confidence.
Do something in a month as your mental health challenge to see where you stand.
Whether it is starting that business you are always scared or unsure of, learning a new language, visiting a new place alone, meeting new people, or trying out a new cuisine.
New things that scare us or make us uneasy are the area for our growth and self-discovery.
Take that one little step toward your new goals and see how wonderful you feel in your mind. You become more brave and confident to take on anything in life.
Taking this 30-day mental health challenge helps to pick up one action that feels close to you.
See how it makes you from your mind.
Trying out these actions every day is to check your overall well-being and how far you have improved mentally.
Share your thoughts in the comments on how you keep your mind healthy and happy.
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