30-day glow up challenge that's kind to you.

This glow up is about how you feel, not how you look: rested, looked after and a little more put together. No diets, no scales and no before and after photos. Just five small habits, kept for a month.

30 days
five habits a day
one prompt a day

The rules: five small habits.

Each one takes a few minutes. Keep all five every day, and make any of them smaller when you need to.

Drink water
3 times a day Anytime

Keep a bottle where you can see it and have a glass in the morning, at midday and in the evening.
Move in a way you enjoy
Every day Anytime

A walk, a dance in your room, a stretch on the floor. Anything that feels good counts.
Plan tomorrow
Every day Evening

Pick tomorrow's outfit and write the three things that matter most. Your morning starts with fewer choices.
Skincare
Every day Before bed

Wash your face and put on a moisturizer you already have. Simple enough to do half asleep.
In bed on time
Every day Before bed

Pick a bedtime that gives you enough sleep and aim for it most nights. A little earlier counts.

Your 30 days, one small step each.

Keep the rules every day, and add the day's prompt on top. Swap any prompt for one you like better.

Week 1 Clear the clutter
1. Day 1 Empty and tidy your bag
2. Day 2 Clear your bedside table
3. Day 3 Wash your hairbrush and makeup brushes
4. Day 4 Delete 50 old photos
5. Day 5 Give your room a 10 minute tidy
6. Day 6 Change your pillowcase
7. Day 7 Sort one drawer
Week 2 Look after you
1. Day 8 Take a long hair wash
2. Day 9 Tidy or paint your nails
3. Day 10 Stretch for ten minutes
4. Day 11 Cook a colorful meal
5. Day 12 Walk somewhere new with music
6. Day 13 Have an early night
7. Day 14 Take a slow bath or shower
Week 3 Feel put together
1. Day 15 Sort your clothes, keep what fits now
2. Day 16 Make an outfit you love
3. Day 17 Mend or fix one small thing
4. Day 18 Plan your week on paper
5. Day 19 Clear your inbox a little
6. Day 20 Learn one easy hairstyle
7. Day 21 Take photos of a nice day
Week 4 Be kind to your mind
1. Day 22 Write 5 things you like about you
2. Day 23 Unfollow accounts that make you feel less
3. Day 24 Read a chapter of something good
4. Day 25 Breathe slowly for two minutes
5. Day 26 Spend an hour off your phone
6. Day 27 Do one thing you're proud of
7. Day 28 Tell a friend something kind
Days 29 and 30 Look back
1. Day 29 Write how you feel compared to day 1
2. Day 30 Choose the habits you'll keep

If you miss a day.

Missing a day is part of any challenge, not the end of it. Pick up with the next day's prompt and carry on. A month of most days is still a month of small habits kept.

In Cozy, a busy day does not have to cost you a streak: skip the habit for the day and its streak holds. Away or unwell for a while? Pause the habit, and its streak waits for you.

Keep the challenge in Cozy.

Make these five habits in Cozy and tick each one off as you go. The cards fill with color and your streak counts the days.

Download on the App Store

Get it on Google Play

Three tips for 30 days.

Aim for put together, not perfect

A made bed and a clean face are a glow up on a tired day. Keep the bar low and keep going.
Set it up the night before

Tomorrow's outfit, a full water bottle, your skincare by the sink. A calm night routine does half the work.
Compare with your own day 1

Someone else's glow up is their month, not yours. Look back at how you felt on day 1, not at anyone's feed.

Rather use paper?

Print the monthly habit tracker, write the five habits down the side and color in a box each day.

Questions, answered.

What is a glow up challenge?

A month of small habits that help you feel more rested and put together. This one is about how you feel, with no diet, weight or looks goals.

What should a glow up routine include?

Simple care habits: water, movement you enjoy, a skincare routine, a bedtime and a little planning. Pick the ones that fit your life and keep them small.