30-Day Wellness Challenge for more Health and Happiness

It only takes 30 days to revolutionize your health habits for the better. Keep reading to find out how.

Self care is giving the world the best of you.

What is wellness?

Wellness is more than just health, more than just being happy.

Wellness is about nurturing your body, enhancing your mind, and empowering your spirit.

The term 'wellness' is defined by the World Health Organization (WHO) as 'a state of complete physical, mental, and social well-being; it is not merely the absence of disease or infirmity.'

Isn't that inspiring? Embracing wellness can do wonders for you. Prioritizing self-discovery is integral on the path to wellness and we are here to help you along this rewarding journey.

To make it easy for everyone to understand, wellness has been categorized by The Eight Dimensions of Wellness, into eight core aspects:

  • Physical
  • Emotional
  • Social
  • Spiritual
  • Intellectual
  • Occupational
  • Financial
  • Environmental

Here at Suninme.org, we have developed a fun and easy Wellness Test for you to take and learn about how you fare in each dimension so that you can make changes to improve yourself.

Does it sound challenging? Fear not, because we have specially put together a schedule of practical activities that you can do each day for a month to optimize each dimension of your wellness.

Your 30 Days to Wellness

In this 30 Days to Wellness challenge, you will be exploring all Eight Dimensions of Wellness. Completing each activity day by day will boost your self-confidence which will naturally motivate you. Watch, and most importantly feel, the transformations in your body, mind, and soul. At the end of 30 days, you will feel like a new person.

We know how rewarding this journey to wellness can be, that's why we would like to share this with you. Anyone can do it, all it takes is for you to believe in yourself because we believe in you!

This is the time for you to be focusing all your energy on yourself and we are here to cheer you along the way.

30-Day Wellness Challenge plan for every day

If you want to print the 30-day plan of 'The 30 Day Wellness Challenge', we have prepared a print-friendly version in PDF format for you.

Day 1: Tidy up your personal space

Whether it's your work cubicle or a cozy spot in your home, it helps to create an organized area that is your own personal zone to seek comfort in. The act of de-cluttering your space can be liberating. By throwing out unnecessary things, it is a subconscious way of clearing your mind too.

Day 2: List your future goals

"Setting goals is the first step in turning the invisible into the visible." — Tony Robbins

Writing down your goals is essential to cultivate a positive mindset. It helps clarify what you truly want and motivates you to take action. Then, every time you achieve a goal, celebrate! Having a list will let you see how far you have come and how far you have to go.

Day 3: Write down 12 things you are really grateful for

It's all too easy to be caught up in everyday responsibilities that we sometimes forget to see the bigger picture or to appreciate the value of things. Putting it down to paper helps and you can keep it with you too. Whenever you need a little pick-me-up, take out your list and it will be a great reminder. If you need some help getting started, check out some gratitude prompts here at Suninme.org too.

Day 4: Get moving

Moving your body in different ways than just walking can be energizing as it is a mindful effort. Even stretching can invigorate you in less time than a cup of coffee. If you're up for it, do an aerobic workout or go for a long run or bike ride to really get those feel-good juices flowing.

Day 5: Meditate

Meditation is about finding a calm, peaceful place, sitting in a comfortable position, and letting go. You can close your eyes or keep them open and watch the world go by. Just by being still, listening to your breath, and being aware of the present moment, you'll be surprised how easily time can fly by.

Day 6: Watch the sunrise

Sunrise is the beginning of a new day. It is a basic human instinct to be drawn to the light. Watching the first rays of light spreading over the darkness will awaken deep sensations. Besides, getting up to watch the sunrise also means you have an early start to be energized and ready to be productive.

Day 7: Volunteer in your community or help others

Volunteering is about helping others without expecting anything in return. But beyond that, doing good for others is great for building your self-confidence, self-esteem, and life satisfaction. Also, it can be valuable for your personal growth and career. It gives you a chance to foster relationships with like-minded, inspiring people.

Day 8: Keep a journal

A journal is a safe place for you to process your memories and thoughts without fear of judgment. Writing down your thoughts frees up your mind for clearer thinking. If you are feeling fancy, experiment with different lettering, ink, stickers, or anything that makes that journal individual to you!

Day 9: Listen to your favorite music

"Music gives a soul to the universe, wings to the mind, flight to the imagination and life to everything." ― Plato

Create a playlist of all your favorite tunes, and let it keep you company for the rest of the day. Scientists say that all it takes is 15 minutes of listening to music you like for your brain to release enough dopamine to get a natural high!

Day 10: Prepare a healthy breakfast

Instead of grabbing a coffee on the way to work, start the day by nourishing your body well. Having nutritious food in the morning is a basic and natural way that will keep you energized throughout the day and ready to take on anything.

Day 11: Set your financial goals

Though money cannot buy happiness, it is always useful to manage your expenses wisely. It is a good way to be mindful of short and long-term achievable milestones. Don't stress over the numbers though, it's the process itself that is important.

Day 12: Go offline for a day

Taking a break from the screen will give you some much-needed rest for your eyes and mind. Disconnect from social media, put your device away and stretch yourself. Give yourself time to recover healthy postures and reconnect with yourself and the rest of the world around you.

Day 13: Pay someone a compliment

Make someone's day by paying them a genuine compliment coming from the kindness of your heart. When you give thoughtful praise to another person, that positivity rubs off on you also. Having kind and positive thoughts about others helps us to see the good in ourselves.

Day 14: Do some recycling

Recycling helps you to feel connected with Mother Earth. It is also a calming exercise for your brain as it taps into your mindfulness when you organize and deliver items to the right places. Feel proud of yourself for making Earth a better place.

Day 15: Get creative

"Art washes away from the soul the dust of everyday life." — Pablo Picasso

Art is an outlet for our thoughts and emotions, many of which we are often unaware of. You can choose any theme or any medium — that's the beauty of art. It doesn't have to be just drawing or painting, you can express yourself through music, poetry, photography, or even dance — your imagination is the limit!

Day 16: Call someone you love

It can be family, friends, or just about anyone who is dear to you. Humans need socializing, and it's important to feel connected in this world. It does wonders for your soul to have someone to listen to and understand. Just a simple call would turn it into such a special day for both of you. If you are in a relationship, do something special for your partner.

Day 17: Play a game

Playing board games, puzzles, and brain teasers are all excellent ways to tap into the creative parts of your mind. Games are equally important for children and adults and are great for bonding with everyone. They can bring out superpowers in you when you need to rely on your imagination and intuition to solve exciting puzzles.

Day 18: Practice yoga

Yoga is a gentle exercise that has powerful benefits for your body, mind, and soul. Practicing the postures, breathing exercises, and meditation gives you discipline and a whole new awareness of yourself. What's more, you get a great body from it!

Day 19: Switch up your morning routine

It can be something as simple as smiling at yourself in the mirror when you wake up, brushing your teeth with a different hand, or drinking a warm glass of water instead of coffee in the morning. Trying something new will make you even more mindful, open-minded, and adaptive to change.

Day 20: Just breathe

Breathing is such a basic necessity that we sometimes don't realize how important it can be. Find a comfortable position, relax, and tune into your breath. All you have to do is just focus on the inhale and exhale and be aware of any sensations you feel. Do this for a few minutes, and you will feel like a brand-new person.

Day 21: Cook a fancy and healthy meal for someone

When you need to cook for someone, you need to be mindful of what they really like. You also get to learn new recipes and techniques or perfect your signature dish. When they know you took the time and effort to make a meal for them, it's always more special and memorable for everyone.

Day 22: Read a book

It takes a conscious effort to read a book. Your focus and concentration are activated simply by picking up something to read. Whether it's fiction or non-fiction, books can transport you into another world or the mind of another person.

Day 23: Share an uplifting message with someone

Sometimes a word of encouragement at the right time can be life-changing. Everyone faces challenges, and we all need a little push to keep going. Spreading positive vibes to others will in turn be motivating to yourself. You never know when one kind word from you could make a difference someday.

Day 24: Go to bed an hour earlier

Getting quality, restful sleep gives our body and mind a much-needed recharge after a full day. With our busy lifestyles, many of us tend to be occupied right up until bedtime. A great way to start is to go to bed an hour earlier. This will give you time to relax and prepare for a proper rest.

Day 25: Learn something new

"The beautiful thing about learning is that no one can take it away from you." — BB King

Did you know that picking up new facts, skills, or languages keeps you young and healthy? Just like how exercise keeps your body fit, learning is the best workout for your brain. It is a fun and challenging process, and the reward is a sense of achievement only you can claim.

Day 26: Decorate a space

Everyone grows and changes over time. A fresh look will give you a fresh mind, especially if it's a space you use often. It will excite you whenever you use that space, and you can take pride in what you have done.

Day 27: Take a walk outdoors

The Japanese coined the term 'forest bathing' as they have known that spending mindful time in nature is great for the body and soul. Take a stroll in the local park or better still, go on a hike. It would be a superb way to get both your heart and brain pumped with feel-good chemicals.

Day 28: Soak in a long, hot bath

Set the mood by infusing your bath with aromatic oils or your favorite scent. Submerging yourself in a warm bath helps improve blood flow, boosts your immune system, soothes aching muscles, and ultimately washes away all negativity. Besides, it's also great for your skin!

Day 29: Meet a friend for a cup of coffee or tea

Coffee, tea, cake, ice cream — dealer's choice! The important thing is connecting with someone who means a lot to you. A cozy place helps everyone let down their hair and relax. Setting time aside for someone you care about and giving them all your attention makes them feel valuable in our lives.

Day 30: Treat yourself

At the end of any day, you should show yourself compassion and reward yourself just for getting through the day. Read some affirmations for self-love. If you do this repeatedly, they will become your life mantra. Watch your favorite movie, have some ice cream, stay home in your pajamas, or just anything you don't do often. That makes it even more special.


After 30 days, that's not the end of your wellness journey.

We hope you experience a wonderful 30 days and that wellness will be your philosophy for a fulfilling life.

You can even take the Wellness Test again at the end of 30 days to see how you have changed.

After completing all 30 activities, you can choose your favorites to keep on going and turn them into good habits for your overall well-being.

In fact, why not share this 30 Day to Wellness Challenge with others? Spreading positivity is something the world needs, and if we can help each other achieve wellness, this world would be a better place.

Take our challenges and watch your life transform.
For more 30-day challenges at SunInMe.org check: