Skip to Content

30-day At-home Self-care Challenge (+ Free Printable Calendar )

A free printable 30-day at-home self-care calendar for a healthier and happier you

2020 starts off pretty overwhelming. We are so busy navigating through the craziness that self-care can be the first thing out of the window.

It’s not easy to schedule for self-care these days. Most of us don’t have the luxury to enjoy a 3-hour bubble bath. Without proper self-care and self-love, we are putting our mental health and physical wellbeing at risk. 

While we can’t go out for a massage or pedicure, what can we do at home to take care of ourselves?

I have created this 30-day at-home self-care calendar to hold myself accountable. These self-care ideas are easy to do, cost almost nothing, and are perfect for staying in. 

30-day at home self-care calendar - OurMindfulLife.com / Stay in, feel good with this free printable 30-day at-home self-care challenge.

The colors represent different self-care types as follow:

  • At-home self-care ideas to stay healthy

Introduce yourself to a new healthy lifestyle one small thing at a time. These are self-care activities that will hold you accountable for your health. 

  • At-home self-care ideas to nurture your mind

When going out is not an option, why not take the time to explore inward? These intellectual and spiritual self-care ideas will help to restore your inner peace and boost your happiness. 

  • At-home self-care ideas to stay active

Staying home doesn’t mean gluing to the sofa all day long. You can still be physically active at-home. Treat yourself to the endorphin and sweat.

  • At-home self-care ideas to stay connected

We all need connection. When everyone is staying home, loneliness can easily creep in. These social self-care ideas will help you to stay close to your loved ones.

Feel free to mix the self-care calendar up or replace it with your own routine. 

I’ve also included a PDF file of this calendar at the end of the post. Print it out and share it with someone who may need it too!

30-day at-home self-care calendar

  • Day 1 – Eat clean

Eating clean is a great way to detox our bodies. Dedicate today to only whole food. Leave out anything processed or with added sugar from your meals. 

Day 1 - Eat clean /30-day at home self-care calendar - OurMindfulLife.com
  • Day 2 – Call/Text an old friend

Reconnect with a childhood friend. If reaching out to those you haven’t talked to in years, share an old photo and tag them. It can be a non-awkward way to start a new conversation.

  • Day 3 – Read a book

Or if it’s too much to do in one day, pick one chapter from your TBR. We may not be able to socialize as usual at home, but it doesn’t stop us from connecting with the great minds. And reading is the perfect way to do that.

  • Day 4 – Stay hydrated
Day 4 - Stay hydrated - 30-day at home self-care calendar - OurMindfulLife.com

Water takes up more than 65% of the human body. It’s the best antidote for gut health, clear skin and a better mood. 

Track your water intake today, make sure that you have 8 glasses of water and see how you feel.

  • Day 5 – Dance

Wake your body up with music. You don’t need to go to classes to learn dancing. Go to YouTube and you’ll tons of amazing dancing tutorials to get you moving.

  • Day 6 – Compliment someone

Leave a positive comment on social media. Text your loved ones and let them know you care. Or compliment your BFF’s at-home workout outfit. Spread joy!

  • Day 7 – Make a goal list

Sometimes self-care is doing what’s best for you in the long run, which includes planning for your life. 

Take a piece of paper and list your top 3 goals in the 4 aspects. You are 42% more likely to achieve your goals when you write them down on paper.

Day 7 - Make a goal list - 30-day at home self-care calendar - OurMindfulLife.com
  • Day 8 – Cleaning

Keep your home clean and tidy, so you’ll have a more organized environment. 

Start by decluttering. You can also donate things you no longer want and help those in need.  

  • Day 9 – Smash Like
Day 9 - Smash Like - 30-day at home self-care calendar - OurMindfulLife.com

Leave a like on social media for a friend, a coworker, or a stranger. It cost almost nothing to express appreciation, and we can all use some love these days.

Read also: 37 Kindness quotes to sprinkle joy everywhere

  • Day 10 – Take a warm bath

Warm baths help to relieve the pain, distress and speed up recovery. You can also add scented bath salt to the water and enjoy an at-home spa.

  • Day 11 – Make a new friend

Search for your hobby on Facebook, Reddit or other social media for like-minded people. Or head on to apps like Bumble BFF to meet someone new. 

  • Day 12 – Sleep early

Go to bed 30 minutes earlier than usual. Set the alarm. Before going to bed tonight, set the alarm for tomorrow. Get your outfits ready, so you’ll have a stress-free morning the next day. 

Don’t forget to put away your phone before sleep. Keeping the blue light away contributes to better sleep quality. 

  • Day 13 – Catch up with a family/friend
Day 13 - Catch up with a family/friend - 30-day at home self-care calendar - OurMindfulLife.com

“Encourage, lift and strengthen one another. For the positive energy spread to one will be felt by us all.” – Deborah Day

  • Day 14 – Learn a new skill

Learning keeps your mind engaged and boosts your ability to focus. Drawing, stitching, sewing, you can find tutorials for almost anything on Youtube.

  • Day 15 – Do yoga
Day 15 - Do yoga - 30-day at home self-care calendar - OurMindfulLife.com

“You cannot always control what goes on outside. But you can always control what goes on inside.”

  • Day 16 – List 3 things you’ve done well
Day 16 - List 3 things you’ve done well - 30-day at home self-care calendar - OurMindfulLife.com

What have you achieved lately? Maybe you have stick to clean-eating or have rearranged your room. Small victories matter.

  • Day 17 – No-jumping cardio

Keep your heart rate up at home. Enjoy the adrenaline rush after a good sweat.

I’ve created a list of no-jumping cardio workouts on YouTube to get you started and sweating. Enjoy.

  • Day 18 – Take a nap

Refresh and recharge with a 20-minute nap.

  • Day 19 – FaceTime with a BFF

If you can’t go out and meet up in person, invite your BFF for a virtual date. You can cook and eat together via FaceTime, just like you used to. 

  • Day 20 – List 3 things you are grateful for

“Thankful people are healthy and happy people.”

We are used to having all the basics: food, water, a roof over our heads. But these essentials may be precious for someone else. Take nothing for granted. Be grateful for everything.

Day 20 - Practice gratitude / 30-day at home self-care calendar - OurMindfulLife.com

Read also: 35 Gratitude quotes to spark joy for life

  • Day 21 – Full-body stretch
  • Day 22 – Meditate

Give your mind a much-needed break. If you are a beginner, 10 minutes is a good start.

  • Day 23 – Gift-giving

Make a birthday gift list for friends and family. Maybe you can’t show up in person for each of them. But you can always send a heartfelt gift to show love and support. 

If you are in a long-distance relationship or friendship, a care package will always make them feel less lonely.

  • Day 24 – Practice breathing 

Go to the balcony or find a place near the window. Inhale and exhale deeply while bringing your focus back to your body.

Deep breaths calm our mind down and natural sunlight lifts our mood. When we are staying in all day, it’s easy to be light-deprived. So treat yourself as much as you need to this easy at-home self-care idea.

  • Day 25 – Say thank-you

A “thank-you” is the best virtual hug.

  • Day 26 – Self-interview

Are you ok? Are you really ok? 

Do a quick self-check-in to understand yourself better. Here is a list of self-awareness questions that may come in handy.

  • Day 27 – Give yourself a gentle massage
  • Day 28 – DIY

Embrace the can-do attitude and start crafting. Let your creativity run wild and enjoy the fun process.

  • Day 29 – Plan your week

What are the top priorities of the week? How are you taking care of yourself and your family? Plan ahead!

  • Day 30 – Light-weight training

Download the printable PDF

What’s next?

How are you doing with this 30-day at-home self-care calendar? I hope you are feeling more refreshed and replenished. But most importantly, I hope this self-care challenge helps you to develop a good habit of taking care of yourself. 

If you want to make self-care a habit, check out this monthly self-care calendar!