True glow comes from the inside, and to procure it, you must undergo a lifestyle transformation. Trust me, it’s not difficult as it might sound, especially with this 30 day glow up challenge that we are diving right into.
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Glow Up In Its True Glory
First things first, we are not talking about the glow up that only lasts until your next skin-care Saturday. (1) Then what does a glow up challenge truly offer?
You glow up from within when you are confident and ‘in love’ with yourself. As I always say, in fact, I strongly believe that loving yourself is not the same as ‘being in love’ with yourself. When you love yourself, you admire your virtues, values, appearance, and ways.
But being in love with yourself is more intense than admiration. It’s a state of self-appreciation that can be exhilarating and empowering. You rise above all, not belittling others, but uplifting yourself every step of the way in life. You ‘be’ with yourself. And that’s what this glow up challenge preaches.
What Does Glow Up Mean Beyond Appearance?
While most associate the term ‘glow-up’ with a sudden transformation in physical appearance, like when a teenager hits puberty or a girl gets betrothed, that’s not all what it is.
Glow up can come from improvement in various areas of life such as health & well-being, overcoming a trauma, achieving a desirable goal, becoming financially independent, and above all, when you bury the hatchet with your own self and be who you are. (2)
What Benefits Does A True Glow Up Bestows Upon Us?
“A glow up isn’t about changing who you are, it’s about becoming the best version of yourself.” (3)
Your happiness lies with you. Instead of competing with others, find solace with yourself. Here’s why a glow up is more than skin deep:
- Increased self-confidence: As the saying goes, ‘When you are good, you show it.’ A glow-up can improve one’s self-esteem and enable people to overcome different ordeals with less difficulty.
- Improved mental health: Emphasising growth within an individual can help in changing the perception towards life and decrease stress levels.
- Stronger relationships: When done in the right way, a glow-up can help you in your interactions with other people. Being comfortable with oneself puts one in a position to meet positive people and form good relationships.
- Greater fulfilment: A real glow up means you are improving yourself to promote a worthy cause and not just for the looks. It can lead to serving as a purpose or attaining a sense of achievement or accomplishment.
30-Day Glow Up Challenge List
If you are looking to make a positive change in your life, this “glow-up challenge list” is designed to help you look and feel your best.
Over the next 30 days, you’ll embark on a transformative journey, nurturing your mind, body, and soul. Each day offers a unique opportunity to grow, learn, and radiate confidence.
So, without any further ado, let’s get on this journey of self-discovery and transformation. This “one month glow up challenge” will empower you to unlock your full potential and radiate from the inside out.
Week 1
Day 1: Digital Detox
Instead of wasting time browsing through various feeds, make the day productive by going for a hike, reading a real book or learning a new skill, such as occasions or gardening. Come out of Cyberspace and get back in touch with reality.
Day 2: Gratitude Journaling
To keep it as interesting as possible, make your gratitude journal lovely and special. You can display photographs, messages or motivational texts on stickers or drawings.
When writing, it is useful to think of concrete events that occurred during the day and which made you feel grateful. For instance, rather than saying, ‘I am thankful for friends’ paint a picture showing how you were hugged or told ‘I love you’ by friends.
Day 3: Affirmation Practice
Get specific with the affirmations and also make them positive. Do not use vague words such as, ‘I am beautiful’, go for something like ‘I am confident in all my endeavours and to the best I can be’. Speak out or whisper to yourself these positive Affirmations For Discipline while envisioning the attainment of your destiny.
Day 4: Mindfulness Meditation
Choose a calm environment where you can be undisturbed and close your eyes to concentrate on your breathing. Observe the feeling of the breath as it comes in, and goes out. If your thoughts drift from the object or process you are meditating on, take a deep breath and remind yourself of your breath.
Mindfulness meditation has been found to produce several positive effects, including reduction of stress, enhancement of focus, and enhancement of self awareness.
Image Source: My Toast Life
Day 5: Mindful Eating
Pay attention to the colours, textures, and aromas of your food. Take small bites and chew slowly, savouring each flavour. Notice how your body feels after eating different foods. This practice can help you develop a healthier relationship with food and appreciate the nourishment it provides.
Day 6: Brain Teaser Challenge
Make brain teasers a fun and social activity. Invite friends or family to join you in solving puzzles or playing board games. Challenge yourself to find new and creative ways to solve problems.
Day 7: Creative Expression
Don’t be afraid to experiment with different creative outlets. Try painting, writing, dancing, or playing a musical instrument. The goal is to explore your creativity and have fun. Let go of all expectations of perfection or things Holding You Back In Life, and simply enjoy creating.
Week 2
Day 8: Morning Workout Routine
Be sure to create a workout regime that you like. Whether it be dancing, hiking or a home workout video, there must be something that will encourage one to get physical. It’s helpful to have a regular exercise routine in the morning because it sets the whole day on the right note.
Day 9: Nutrient-Dense Diet
Do not be unwilling to try new dishes. It is a good idea to add more colour into the plate through fruits and vegetables, ensure the grains are whole, choose lean meats, and use healthy fats. It also allows you to swim in the practices involving different types of foods and styles of preparing foods so that the daily meal will not be boring.
Day 10: Hydration Habit
Try to have a bottle of water with you at work so you can constantly take sips of water during your working hours. Add some fruits, herbs or cucumber slices to your water to give it extra taste. Regular intake of water should be taken despite the body’s ability to indicate that it needs fluids through signs of thirst.
Day 11: Energy Boosting Supplements
Speak to a Health Care Practitioner before incorporating supplements into your diet. If you plan to incorporate supplements into your diet, ensure that you stick to the best brands and the recommended amounts. Note that the use of supplements should always be accompanied with a proper diet and ideal living standards.
Day 12: Quality Sleep
Follow a relaxed bedtime regimen so that your body gets prepared that you are not going to be active anymore. Do not use screens for at least one hour before sleep and make the bedroom conducive for sleep. Try to vary the sleeping positions with the pillows and find out which one is comfortable for you.
Day 13: Outdoor Adventure
Go for a walk at a local park, hike a nearby trail, or visit the shore. Being active in a natural environment helps in lessening stress levels, improving mood and enhancing the immune system. Take lunch in the park, in a garden, or just have a barbecue on the weekend to get fresh air and sunlight.
Day 14: Energy-Balancing Practices
Select one of these practices you can consider as more appreciable and preferable, such as yoga, tai chi, or meditation. Relax yourself by concentrating on your breathing and body language or any physical or mental stiffness you may be holding. These practices are meant to assist you in achieving harmony and balance in your life.
Week 3
Day 15: Skincare Routine
Create a skincare routine that caters to your specific needs. If you have dry skin, incorporate hydrating products like a rich moisturiser and facial oil. For oily skin, opt for products that control shine and prevent breakouts. Don’t forget to wear sunscreen daily to protect your skin from harmful UV rays.
Day 16: Hair Care Ritual
Give your hair some much-needed pampering by applying a hair mask at least once a week. Select a mask formulated to meet your hair’s needs, whether they are dry, damaged, or frizzy. Limit heat styling and instead choose delicate styling like air drying or use of heat protecting agents.
Day 17: Self-Care Day
Make Your Home Look and Feel Like a Spa. Some ideas might include lighting some candles, putting some nice music on and having a long hot bath. Exfoliate your skin, apply a moisturising body mask, and treat yourself to a facial or massage. Seize the opportunity to relax and rest.
Day 18: Fashion Experiment
Step outside your comfort zone and try a new style. Try out new colours, prints or cuts. It is quite okay to be flashy and show your personality with the type of clothing you wear. Just as a reminder, fashion should be regarded as a form of communicating one’s personality or self-identity.
Day 19: Posture Improvement
Try to take some time to sit up straight during the day when you catch yourself slouching. Maintain an upright posture while standing with your shoulders down and away from your ears and your stomach drawn in.
Always have good posture when you are working, waiting in line, or anywhere you are stationary for a while. Proper position has health benefits, plays a part in creating a positive self image and can even help in minimising back ache.
Day 20: Smile More
Even a simple act of smiling can help you feel more content and have a beneficial effect on your health. Force yourself to smile more often not that you need to be happy but because you need to smile. Smiles are often referred to as ‘infectious’ because they can help make the day of someone around you a little better.
Day 21: Body Positivity
Challenge negative body images by thinking about other positive character traits a person may possess. It is important to recall that beauty can be literally in any size, colour, texture, and shape.One must learn to accept oneself with all the imperfections and be proud of what they have.
Week 4
Day 22: Public Speaking Practice
Record yourself giving a presentation or speech and watch it back to identify areas for improvement. Practise speaking slowly and clearly, maintaining eye contact with your audience. Join a public speaking club or Toastmasters to gain experience and receive feedback from others.
Day 23: Assertiveness Training
Practice using “I” statements to express your needs and boundaries. For example, instead of saying “You’re always late,” try saying “I feel frustrated when you’re late.” Stand up for yourself without being aggressive or passive-aggressive.
Day 24: Goal Setting
Set SMART goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Break down your goals into smaller steps and celebrate your progress along the way. Visualise yourself achieving your goals and believe in your ability to succeed.
Day 25: Networking Event
Attend a social event related to your interests or career. Prepare some talking points and practise your elevator pitch. Be genuine, enthusiastic, and interested in getting to know others. Follow up with new contacts by sending a personalised email or connecting on social media.
Day 26: Personal Branding
Identify your unique selling points and create a personal brand that reflects your values and aspirations. Develop a strong online presence by maintaining an active social media profile and building a professional website. Network with people in your industry and seek out mentors who can support your growth.
Day 27: Career Development
Take a career assessment to identify your strengths, interests, and values. Explore different career paths and set goals for your professional development. Seek out opportunities for training, education, or certifications that can advance your career.
Day 28: Confidence Boosting Activities
Engage in activities that make you feel proud and accomplished. This could include volunteering, learning a new skill, or participating in a sports team. Celebrate your successes, no matter how small, and remind yourself of your achievements.
Week 5
Day 29: Reflection and Gratitude
Find a quiet space and take some time to reflect on your journey. Consider the changes you’ve made, the challenges you’ve overcome, and the lessons you’ve learned. Express gratitude for your progress and for the people who have supported you along the way. Write a letter to yourself, thanking yourself for your hard work and dedication.
Day 30: Celebration
Reward yourself for completing the challenge with a special treat or activity or one of these 80 Amazing Self Reward Ideas I assembled.
Treat yourself to a spa day, a delicious meal, or a night out with friends. Celebrate your achievements and look back on your journey with pride. Remember, this is just the beginning of your glow-up. Keep practising self-care and striving for personal growth.
It’s Not Just A Glow Up Challenge But A Journey Of Self Discover & Self Love
This isn’t just a challenge; it’s an invitation to rediscover yourself.
Whether you want to improve your physical health, boost your confidence, or simply refresh your lifestyle, this “one month glow up challenge” will provide you with all the actionables to achieve your goals.
