# 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.

## 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.

| Habit | How often | When |
| --- | --- | --- |
| Drink water | 3 times a day | Anytime |
| Move in a way you enjoy | Every day | Anytime |
| Plan tomorrow | Every day | Evening |
| Skincare | Every day | Before bed |
| In bed on time | Every day | Before bed |

- **Drink water**: 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**: A walk, a dance in your room, a stretch on the floor. Anything that feels good counts.
- **Plan tomorrow**: Pick tomorrow's outfit and write the three things that matter most. Your morning starts with fewer choices.
- **Skincare**: Wash your face and put on a moisturizer you already have. Simple enough to do half asleep.
- **In bed on time**: Pick a bedtime that gives you enough sleep and aim for it most nights. A little earlier counts.

## The plan: 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

- Day 1: Empty and tidy your bag
- Day 2: Clear your bedside table
- Day 3: Wash your hairbrush and makeup brushes
- Day 4: Delete 50 old photos
- Day 5: Give your room a 10 minute tidy
- Day 6: Change your pillowcase
- Day 7: Sort one drawer

### Week 2: Look after you

- Day 8: Take a long hair wash
- Day 9: Tidy or paint your nails
- Day 10: Stretch for ten minutes
- Day 11: Cook a colorful meal
- Day 12: Walk somewhere new with music
- Day 13: Have an early night
- Day 14: Take a slow bath or shower

### Week 3: Feel put together

- Day 15: Sort your clothes, keep what fits now
- Day 16: Make an outfit you love
- Day 17: Mend or fix one small thing
- Day 18: Plan your week on paper
- Day 19: Clear your inbox a little
- Day 20: Learn one easy hairstyle
- Day 21: Take photos of a nice day

### Week 4: Be kind to your mind

- Day 22: Write 5 things you like about you
- Day 23: Unfollow accounts that make you feel less
- Day 24: Read a chapter of something good
- Day 25: Breathe slowly for two minutes
- Day 26: Spend an hour off your phone
- Day 27: Do one thing you're proud of
- Day 28: Tell a friend something kind

### Days 29 and 30: Look back

- Day 29: Write how you feel compared to day 1
- 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.

More on [what to do when you miss a day](https://www.cozyhabittracker.com/blog/missed-a-day).

## 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.

## 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](https://www.cozyhabittracker.com/routines/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](https://www.cozyhabittracker.com/printables/monthly-habit-tracker), write the five habits down the side and color in a box each day.

## Questions

### 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.

### Do I need special products?

No. Water, soap, a moisturizer you already have and a notebook are enough. Nothing in this challenge needs buying.

### What if I miss a day?

Carry on the next day. In Cozy you can skip a habit for a busy day without losing its streak, or pause it for a while.

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This page on the web: https://www.cozyhabittracker.com/challenges/30-day-glow-up-challenge