30 Day Self-Care Challenge (Free Printable)

There was a point not that long ago where I realized I was running on empty… but still expecting myself to function like everything was fine. I wasn’t falling apart in some dramatic way — I was just tired in that quiet, sneaky way that makes everything feel heavier than it should.

Self-care gets talked about a lot, but no one really tells you what it looks like when you’re just trying to get through your days without burning out. It’s not always face masks and perfectly planned routines. Sometimes it’s drinking water before your coffee. Sometimes it’s putting your phone down at night even though you don’t want to. And sometimes it’s doing one small thing for yourself and letting that be enough.

That’s why I put together this 30-day self-care challenge. Not as a reset that demands everything from you — but as a gentle structure you can come back to when life feels a little too loud. Each day is meant to feel doable, flexible, and human. You don’t need to be perfect. You don’t need to catch up if you miss a day. Really, you just need to show up for yourself in whatever way you can.

If you’ve been feeling overwhelmed, disconnected, or like you’ve been pouring into everyone else but yourself — this is for you. Think of this as a friend sliding you a warm drink, sitting beside you, and reminding you that you’re allowed to slow down and take care of yourself too. 🖤

Here’s my 30 day self-care challenge, plus a free printable!

30 Day Self-Care Challenge:

Make a short list of realistic goals for the month
Drink at least 5 glasses of water today
Spend time outside
Go to bed earlier than usual
Start a gratitude jar or list 5 things you’re grateful for
Declutter or get rid of 5 things you don’t use
Create a new feel-good playlist
Take a long shower or hot bubble bath
Wear your favorite outfit or favorite color
Call, text, or FaceTime someone you care about
Cook or order your favorite meal
Have a pamper moment (face mask, nails, skincare, etc.)
Read something just for fun
Unfollow accounts that bring you any negativity
Try a new workout, stretch, or yoga session
Switch coffee for tea (or slow down your morning drink)
Light a candle, put your phone down, and relax
Have a pajama day or cozy night in
Journal about your day or how you’re feeling
Create something (art, writing, crafting, anything)
Make and enjoy a smoothie or fruit-infused water
Have a no-TV or low-screen night
Write 3 positive affirmations and put them somewhere visible
Declutter and organize your phone or desktop
Put fresh sheets on your bed
Buy yourself something small or meaningful (flowers totally count)
Watch the sunrise or sunset
Write 5 things you love about yourself
Take yourself out — coffee, a drive, a walk, dinner, whatever feels nice
Reflect on how this challenge made you feel

If you want to make this challenge easier to follow (or come back to later), I made a simple printable version you can save or print out. There’s no pressure to be perfect — use it in whatever way works best for you. Click the graphic below to join my newsletter and get the printable sent straight to your inbox. 🫶