30-day self care challenge for softer days.

Self care does not need a spa day. It is a few small, kind things, done most days. Keep four tiny habits for 30 days, and let each day add one small prompt on top.

30 days
four habits a day
one prompt a day

The rules: four small habits.

Small enough for a busy day, kind enough to look forward to. Do all four, every day.

Morning glass of water
Every day Morning

Before coffee, before your phone. Keep a glass by your bed so it is the first thing you reach for.
Step outside
Every day Midday

Ten minutes of fresh air, in any weather. A walk to the shop counts.
Journal one line
Every day Evening

One line about today: how you felt, or one good thing. Then close the notebook.
Wind down, phone away
Every day Before bed

Put the phone down 20 minutes before sleep and do something soft: a book, a stretch, a warm drink.

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 Notice what helps
1. Day 1 Write 3 things that cheer you up
2. Day 2 Make your bed
3. Day 3 Eat one meal without a screen
4. Day 4 Text a friend just to say hi
5. Day 5 Tidy one small corner
6. Day 6 Take a slow shower
7. Day 7 Go to bed 20 minutes early
Week 2 Look after your body
1. Day 8 Stretch for five minutes
2. Day 9 Cook something simple and warm
3. Day 10 Wear your comfiest clothes
4. Day 11 Dance to one song
5. Day 12 Take a longer walk
6. Day 13 Drink something warm, slowly
7. Day 14 Have a lazy morning
Week 3 Be kind to your mind
1. Day 15 Write yourself a kind note
2. Day 16 Unfollow one account that drains you
3. Day 17 Read a few pages for fun
4. Day 18 Sit quietly for five minutes
5. Day 19 Say no to one thing
6. Day 20 Make a playlist that calms you
7. Day 21 Spend an hour offline
Week 4 Your space and your people
1. Day 22 Open the windows for fresh air
2. Day 23 Put fresh sheets on the bed
3. Day 24 Call someone you miss
4. Day 25 Pick or buy yourself flowers
5. Day 26 Clear your phone's home screen
6. Day 27 Do something just for fun
7. Day 28 Plan a small treat for next week
Days 29 and 30 Keep what you loved
1. Day 29 Read back your journal lines
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 four 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.

Shrink it on hard days

A sip of water and one word in your journal still count. The point is to show up, not to do it perfectly.
Tie it to what you already do

Water when your alarm goes off, the journal line after dinner. Linking habits like this is habit stacking.
Make the prompts yours

Swap any day's prompt for one you like better. For more small ideas, see these self care habits.

Rather use paper?

Print the self care tracker, stick it on the fridge and color in a box for each day.

Questions, answered.

What is a 30 day self care challenge?

A month of small, kind habits done every day, often with a little prompt for each day. It makes looking after yourself a normal part of the day instead of a rare treat.

What should I do every day?

Keep it to three or four small habits, like a glass of water, a few minutes outside, one line in a journal and a calm wind down. Add the day's prompt when you have time.