In today’s fast-paced world, taking care of ourselves mentally and physically is essential for overall well-being, prompting many to take part in a 30 day ‘glow up challenge’ whenever they are in need of a boost.
The concept of a ‘glow up’ has gained immense popularity in recent times, as it represents a comprehensive transformation that goes beyond mere physical appearance. It’s about enhancing both our inner and outer selves, radiating confidence, and embracing a positive lifestyle.
In this blog post, I’m going to dive into the realms of self-improvement, exploring effective strategies to help you achieve a remarkable glow up in just 30 days, both physically and mentally.
From nurturing your mental health to looking like you’ve just come back from a sunny vacation, we’ll cover it all.
So, if you’re ready to embark on a transformative journey that will leave you feeling empowered, rejuvenated, and ready to conquer the world, then this 30 day glow up challenge is for you!
30 Day Glow Up Challenge – How to Glow Up Physically and Mentally in 30 Days
What is a glow up?
A glow up is a remarkable journey of personal transformation that encompasses both inner and outer changes.
This includes enhancing your mindset and personal growth, but it also emphasises the improvement of outward appearance. A glow up could involve embracing a range of practices and rituals that enhance physical beauty, such as skincare routines, healthy lifestyle choices, and grooming habits.
However, a true glow up goes beyond superficial changes, as it also uplifts confidence, self-esteem, and overall well-being.
It is about discovering the power of self-care, embracing one’s unique beauty, and radiating a captivating aura that reflects both inner and outer radiance.
A glow up challenge, then, is a period of time that you dedicate to prioritising your wellness, health, looks, and other needs.
It’s a month of self-care, where you don’t skimp on sleep, skincare, or you time.
This 30 day glow up challenge is designed to get you on the fast-track to inner and outer beauty. It will get you on the right track to both physical and mental health, and have you glowing from within after just a few weeks.
So, if you’re ready, then let’s dive right in and get going with our glow up!
Who is the 30 Day Glow Up Challenge for?
The beauty of this 30-day glow up challenge is its inclusivity.
It is tailored for people of all ages and backgrounds who are seeking self-improvement and personal growth, and although the term ‘glow up’ may be commonly associated with Millennials and Gen-Z, you can have a glow up at any age!
So, whether you’re a young adult or more seasoned in life, if you’re willing to commit and embrace positive changes in your life, this one-month glow up challenge is for you!
The 30 Day Glow Up Challenge
Day 1 – Reduce your caffeine and alcohol intake
If you’re anything like me, you wake up already craving your morning coffee, but that caffeine boost might not be doing you as much good as you think, and you know damn your evening glass of wine isn’t!
While coffee and alcohol may provide temporary enjoyment, they can have a negative impact on our mental and physical well-being in the long run.
By reducing our intake of caffeine and alcohol, we allow our bodies to reset and rejuvenate. This step not only helps improve our sleep quality but also enhances the natural radiance of our skin and boosts our overall vitality.
Opt for soothing herbal teas throughout the day and stick to mocktails on your next night out!
Day 2 – Start drinking more water
Congratulations on reaching Day 2 of our 30 day glow up challenge!
Today’s focus is on a simple yet powerful step: drinking more water.
Hydration plays a crucial role in our overall well-being, both mentally and physically.
By increasing our water intake, we can experience numerous benefits, from improved skin complexion and increased energy levels to better digestion and enhanced cognitive function.
So, let’s grab our water bottles and make a conscious effort to stay hydrated throughout the day (and every day going forwards!).
Remember, small changes like this can have a big impact on our glow up journey, so stay committed, keep sipping, and let the rejuvenating power of water work its magic within you.
Day 3 – Eat more fruits and veggies
Today, we’re diving into the wonderful world of fruits and veggies.
Incorporating more of these nutrient-packed powerhouses into your diet can have a transformative effect on your mental and physical well-being.
From vibrant berries bursting with antioxidants to leafy greens brimming with vitamins and minerals, nature’s bounty offers us an array of delicious options to nourish our bodies, so let’s make it a goal to include a variety of fruits and vegetables in our meals and snacks.
Not only will they provide essential nutrients, but they’ll also add vibrant colors and flavors to our plates.
Remember, every bite is a step towards a healthier, happier you!
Day 4 – Get a good night’s sleep
As we navigate our busy lives, it’s easy to overlook the significance of quality sleep.
However, getting adequate rest is vital for our overall well-being and contributes to our mental and physical glow up.
During sleep, our bodies and minds rejuvenate, repair, and recharge, preparing us for the challenges and opportunities that lie ahead.
From now on, prioritise creating a restful sleep environment, establish a consistent bedtime routine, and aim for the recommended 7 to 9 hours of sleep each night.
By giving ourselves the gift of quality sleep, we’re setting the stage for improved mood, enhanced cognitive function, and increased vitality.
So snuggle up, close your eyes, and let the power of sleep guide you towards a refreshed and radiant glow up.
Day 5 – Use calming aromas
Fragrances have a remarkable ability to influence our mood, emotions, and overall well-being.
By incorporating calming scents into our daily routine, we can create a serene and tranquil environment that promotes relaxation and rejuvenation.
Whether it’s the gentle aroma of lavender (which is great for drifting off to sleep!), the refreshing scent of eucalyptus, or the uplifting fragrance of citrus, these natural wonders can transport us to a place of serenity and peace.
Experiment with essential oils, diffusers, scented candles, or even a relaxing bath with aromatic bath salts.
Allow yourself to unwind and let the captivating scents envelop your senses, easing tension and revitalising your spirit.
Day 6 – Look after your skin!
Establishing a consistent skincare routine is paramount in achieving great-looking skin for years to come!
Your skin is a reflection of your overall health, and taking care of it is a vital step towards achieving a radiant and glowing appearance.
A skincare routine helps to nourish, protect, and rejuvenate your skin, enhancing its natural beauty and promoting a youthful complexion.
Start by understanding your skin type and choosing products that are suitable for your specific needs – for example, my skin is very oily, so I not only cleanse twice a day, but I use a toner as well, and I ensure that my moisturisers are always oil-free.
At a minimum, you should be cleansing your skin daily to remove impurities, and applying moisturiser to keep it hydrated.
Remember, consistency is key when it comes to skincare. By dedicating a few minutes each day to your skincare routine, you are investing in your long-term glow up journey and embracing the beauty of healthy, radiant skin.
Day 7 – Sunscreen, sunscreen, sunscreen!
Sunscreen is not just for sunny beach days; it should be a part of your daily skincare routine, regardless of the weather or season!
Protecting your skin from harmful UV rays is crucial for maintaining its health and preventing the development of wrinkles and fine lines.
Choose a broad-spectrum sunscreen with a high SPF and apply it generously to all exposed areas of your body, including your face, neck, and hands.
Incorporating this simple step into your daily routine will contribute to your long-term glow up journey, making you look great for years to come.
So, don’t forget to slather on that sunscreen and embrace the power of sun protection for a healthier, more radiant complexion.
Day 8 – Take your vitamins
Welcome to Day 8 of our glow up challenge, where we delve into the importance of taking vitamins.
Vitamins play a vital role in supporting our body’s functions and promoting optimal health.
While a balanced diet should ideally provide us with the necessary nutrients, sometimes it can be challenging to meet all our nutritional needs through food alone.
That’s where vitamins come in.
Adding a daily multivitamin to your routine can help fill any nutritional gaps and ensure you’re getting the essential vitamins and minerals your body needs.
So, start incorporating the right vitamins into your daily regimen, and watch as they work their magic in enhancing your overall well-being and radiance.
Day 9 – Get some fresh air
It sounds so simple, but sometimes we forget the benefits that the great outdoors can offer.
Stepping outside and immersing ourselves in nature not only allows us to escape the confines of the office, but also provides us with a breath of fresh air, boosting our mood and reducing stress levels.
So, whether it’s a leisurely stroll in a nearby park, a hike through scenic trails, or simply sitting in your garden, make it a priority to incorporate outdoor time into your daily routine.
Day 10 – Weekly face masks
Whether you prefer a homemade concoction or a store-bought treat, face masks are a wonderful way to pamper your skin and give it that extra boost of nourishment and rejuvenation.
Homemade face masks can be created using simple ingredients found in your kitchen, such as honey, yogurt, avocado, or oatmeal. These natural ingredients are packed with vitamins, antioxidants, and soothing properties that can help to hydrate, cleanse, and revitalise your skin.
Make it a ritual to set aside time each week to treat yourself to a face mask. Your skin will thank you for the extra care and attention, and you’ll feel refreshed, both inside and out.
Day 11 – Looking after your locks
Today, we’re shifting our focus to your lovely locks and the importance of giving your hair some extra TLC with a deep conditioning treatment.
Whether you have dry, damaged, or lacklustre hair, a weekly deep conditioning treatment can work wonders in rejuvenating and restoring its natural beauty.
You can choose from a wide range of deep conditioning treatments available in stores (my favourite brand is Shea Moisture), or even create your own using natural ingredients like coconut oil, avocado, or aloe vera.
While the treatment is working its wonders, take a moment for yourself.
Indulge in a soothing activity like reading a book, listening to calming music, or simply enjoying some quiet time.
Let the treatment soak in and allow your hair to soak up all the goodness it provides.
By incorporating a weekly deep conditioning treatment into your hair care routine, you’re showing your hair the care it deserves. Not only will your hair look healthier and more vibrant, but you’ll also feel more confident and radiant.
So go ahead, give your hair the nourishment it craves, and let it shine with beauty throughout this glow up challenge!
Day 12 – Get a fresh trim
Part of any glow up challenge is refreshing your look with a new hairstyle.
A new hairstyle can instantly boost your confidence, and whether you’re going for a dramatic change or just a small trim to help revive your tresses, you’re bound to enjoy a boost in confidence.
So go ahead, book that appointment, and get ready to rock a fabulous new look!
Day 13 – Dermaplaning
Day 13 of our glow up challenge is all about the world of dermaplaning facial hair removal.
Dermaplaning is a popular technique that involves using a gentle exfoliating blade to remove dead skin cells and peach fuzz from your face, leaving your skin smooth and radiant.
It not only helps with a flawless makeup look, but enhances the absorption of skincare products, and gets rid of unwanted facial hair, revealing your best self!
Day 14 – Eyebrows
Today we’re focusing on the power of eyebrows and how they can significantly impact your overall look.
Well-groomed eyebrows have the ability to frame your face, enhance your features, and create a polished appearance.
Take some time to assess your eyebrows and determine if they need shaping, filling in, or professional grooming. You might even want to consider a permanent makeup treatment such as microblading or micropigmentation – this was a game-changer for me in my own glow up journey!
Day 15 – Declutter your closet
It’s time to embrace the liberating power of decluttering.
Go through your closet and say goodbye to anything that no longer sparks joy or makes you feel fabulous when you wear it.
By clearing out the clutter, you’ll make space for a wardrobe that truly reflects your personal style and boosts your confidence.
Start by taking everything out of your closet and assessing each item.
Ask yourself if it still fits, if you love wearing it, and if it aligns with your current fashion preferences. If the answer is no, it’s time to let it go.
Consider donating gently used clothes to charity or selling them on platforms like Poshmark to give them a new life and make some extra cash.
So, say farewell to the items that no longer serve you and embrace a wardrobe filled with pieces that truly light you up.
Let’s conquer the decluttering challenge and make room for the fabulous glow up ahead!
Day 16 – Mindfulness and meditation
In our fast-paced lives, taking the time to quiet the mind and cultivate inner peace is essential for our overall well-being.
Meditation allows us to connect with our inner selves, reduce stress, and find clarity amidst the chaos. It provides a sanctuary for the mind, enabling us to observe our thoughts without judgment and cultivate a greater sense of self-awareness.
Mindfulness goes hand in hand with meditation, as it involves being fully present in the current moment, nonjudgmentally observing your thoughts, feelings, and sensations.
Throughout the day, practice bringing your attention to the present moment, whether it’s savouring the taste of your meals, appreciating nature’s beauty, or engaging fully in conversations with loved ones.
By incorporating meditation and mindfulness into your daily routine, you’ll be able to navigate challenges with grace, enhance your self-awareness, and foster a deep sense of inner peace.
Day 17 – Get away from the screen!
Day 17 of the glow up challenge encourages you to create a screen-free bedtime routine.
Instead of scrolling through your phone or watching TV, take some time to unwind and relax by immersing yourself in a good book.
Reading before bed can help calm your mind, reduce screen-induced stimulation, and promote a restful night’s sleep.
So grab a good book and let the power of storytelling transport you to a peaceful slumber.
Day 18 – Stretching
Stretching offers numerous benefits for both the body and mind.
It helps improve flexibility, increases blood circulation, relieves muscle tension, and promotes relaxation.
Taking just a few minutes each day to stretch can make a noticeable difference in how you feel physically and mentally, so whether it’s a simple stretching routine in the morning or some gentle stretches before bed, prioritise this self-care practice and experience the positive effects it brings.
Day 19 – Start journalling
Taking a few moments each day to reflect on what you’re grateful for can have a profound impact on your mindset.
By focusing on the positive aspects of your life and expressing gratitude, you invite more positivity and happiness into your daily experiences.
Write down 10 things that you’re grateful for in a journal every day, and you’ll soon see a big difference in your perspective and mindset.
Day 20 – Get a manicure and pedicure
Taking care of your nails not only enhances their appearance but also promotes self-care and relaxation.
Treat yourself to a DIY manicure or pedicure at home or schedule a visit to your favorite nail salon.
By giving your nails some TLC, you’ll not only have beautifully groomed hands and feet, but also boost your overall self-esteem.
So, sit back, relax, and enjoy this rejuvenating step of the glow up challenge.
Day 21 – Body lotion
Our skin deserves some extra love and care, especially after the daily wear and tear it goes through.
Applying a moisturising body lotion helps to hydrate and replenish the skin, leaving it feeling smooth and supple.
After a shower or bath, take a few moments to apply your favorite body lotion, massaging it gently into your skin. Pay attention to areas that may need extra moisture, such as elbows, knees, and heels.
The act of moisturising not only benefits your skin’s health but also provides a moment of self-care and relaxation.
Day 22 – Pucker up!
On day 22 of the glow up challenge, we shift our attention to the delicate skin of our lips.
Our lips can easily become dry and chapped, especially in harsh weather conditions or due to dehydration.
To maintain soft and supple lips, start by gently exfoliating them with a lip scrub. This helps remove any dead skin cells and promotes smoother, healthier-looking lips.
Afterward, apply a nourishing lip balm to lock in moisture and protect your lips from external elements. Whether you choose a tinted balm or a simple, hydrating formula, wearing lip balm throughout the day will keep your lips feeling moisturised and looking luscious.
Day 23 – Show off those pearly whites
A bright, white smile can make a significant difference in our overall appearance and boost our confidence.
There are various methods available for teeth whitening, ranging from professional treatments to at-home kits.
Consider scheduling a visit to your dentist for a professional whitening treatment or explore over-the-counter whitening products that suit your preferences.
With a gleaming smile, you’ll radiate confidence and leave a lasting impression wherever you go.
Day 24 – Get your finances in check
Today, we’re taking a step towards financial well-being by setting up a savings account, retirement fund, or emergency fund.
Financial security plays a crucial role in our overall confidence and peace of mind, and by establishing a dedicated account for savings, you’re taking control of your financial future.
Consider researching different savings account options or consulting with a financial advisor to determine the best approach based on your goals and circumstances.
Whether you’re saving for a dream vacation, your retirement years, or unforeseen emergencies, every contribution counts.
Start by setting realistic savings goals and committing to regular deposits. You might want to look into creating a budget that prioritises saving money.
Remember, even small amounts can accumulate over time and provide a safety net or bring you closer to your financial aspirations.
Day 25 – Goal-setting
Goals are powerful motivators that give us direction and purpose in life.
By setting goals that align with your passions and aspirations, you’re taking a significant step towards personal growth and fulfillment.
Start by reflecting on your dreams, interests, and areas of improvement, and get clear on your why.
What are the things you’ve always wanted to achieve or experience?
Write them down and break them into smaller, actionable steps.
Remember to set both short-term and long-term goals to keep yourself motivated along the way. Embrace the excitement and enthusiasm that comes with envisioning your future accomplishments. Your goals should inspire and challenge you to become the best version of yourself.
Day 26 – Glow up, literally!
There’s no denying that a healthy glow can make us feel more confident and radiant.
However, it’s essential to prioritize our skin’s health and take precautions while achieving that sun-kissed look.
Consider safe and responsible ways to achieve a tan, such as using self-tanning products that enhance your glow without compromising your skin’s health.
Day 27 – Dry brushing
Dry brushing is a technique that involves using a natural bristle brush to gently brush your skin in specific motions, typically before showering or bathing.
Dry brushing offers several potential benefits, including improved circulation, exfoliation, and lymphatic drainage. By brushing your skin in upward motions towards your heart, you stimulate blood flow, which can help promote a healthy complexion and give your skin a radiant appearance.
To incorporate dry brushing into your routine, start by selecting a high-quality brush with natural bristles. Before showering, gently brush your skin using long, sweeping motions, always moving towards your heart. Pay extra attention to areas prone to dryness or cellulite. Afterward, hop into the shower to rinse off any loosened dead skin cells.
Day 28 – Stand up tall!
Improving your posture is an important aspect of the glow up challenge.
Good posture not only enhances your physical appearance but also contributes to your overall well-being.
It can help prevent back and neck pain, improve breathing and digestion, and boost confidence.
Take time each day to be mindful of your posture, whether you’re sitting, standing, or walking. Practice exercises and stretches that strengthen your core and align your spine.
With consistent effort, you’ll notice positive changes in your posture, which will positively impact your appearance and how you feel.
Day 29 – Curl your lashes
A good glow up is all about the details, and one simple step that can make a significant difference is curling your eyelashes.
Curled lashes instantly open up your eyes, making them appear wider and more vibrant.
To achieve this, invest in a quality eyelash curler and use it before applying mascara. Gently position the curler at the base of your lashes and hold it for a few seconds. Release and repeat along the length of your lashes for a natural, eye-opening effect. Don’t forget to clean your curler regularly to maintain its effectiveness.
With curled lashes, your eyes will appear more alluring and your glow up will be taken to the next level.
Day 30 – Get rid of harmful ingredients
On day 30 of our glow up challenge, it’s time to give your beauty products a closer look and get rid of any that contain harmful ingredients.
Read the labels and identify products that contain parabens, synthetic fragrances, sodium laureth sulfate, and mineral oil. These ingredients are often associated with potential skin irritations, allergies, and long-term health concerns.
Make it a habit to opt for cleaner and more natural alternatives that use plant-based ingredients, organic formulations, and are free from harmful additives. By eliminating products with these potentially harmful ingredients, you’ll be taking a proactive step towards a healthier and more sustainable beauty routine.
30 Day Glow Up Challenge | Final Thoughts
Congratulations, you made it!
I sincerely hope that this 30-day glow up challenge has been an incredible journey of self-improvement, both mentally and physically.
Throughout this challenge, you’ve explored various aspects of your life, focusing on nurturing your well-being, enhancing your appearance, and fostering a positive mindset.
By committing to this challenge, you’ve learned the power of small, consistent steps towards self-care and personal growth. From cutting back on caffeine and alcohol to embracing healthier habits and embracing self-love, each day has brought you closer to your best self.
And remember, the glow up journey doesn’t end here!
Let the habits and lessons you’ve cultivated during this challenge become a part of your daily life, empowering you to shine brighter every day.
Here’s to a lifetime of glowing up and embracing your best self!
Until next time,