A 30-day challenge works because it is short enough to finish and long enough to feel a difference. This one is built on a simple idea: start easy, then raise the level every ten days.
Want it on paper? Build a random version and download it as a PDF with the free 30-day plan tool. Or follow the fixed plan below.
How it works
- One challenge per day. Each takes minutes, not hours.
- After each one, write a single line about how it felt.
- If you miss a day, do not restart. Carry on with the next one.
- If a challenge does not suit your situation or feels unsafe, swap it for something similar.
Days 1 to 10: easy
- Smile and say good morning to someone you pass every day.
- Take a different route to work or home today.
- Sit in silence for five minutes with no phone.
- Make a playlist for the mood you are in today.
- Give someone a genuine compliment, in person.
- Have lunch somewhere you have never been.
- Write down three things you are grateful for today.
- Say no to one small request you would normally accept out of habit.
- Pick a street at random and walk it for 15 minutes.
- Send a thank-you message to someone who helped you this year.
Days 11 to 20: stretch
- Start a short conversation with someone in a queue or waiting room.
- Try a sport or a fitness class you have never done.
- Write a handwritten letter to someone and send it.
- Walk for 20 minutes without headphones and notice five sounds.
- Politely ask for what you want: a better table, a refund, a different seat.
- Change one plan for tonight at the last minute.
- Call a friend you haven't spoken to in months instead of texting.
- Spend an afternoon as a tourist in your own city.
- Sing a whole song out loud, all the way through.
- Send the message you have been putting off for weeks.
Days 21 to 30: bold
- Ask someone for a recommendation (a café, a book, a trail) and thank them.
- Share your idea in a meeting or group chat where you usually stay quiet.
- Show a friend something you made: a drawing, a poem, a song.
- Spend a whole evening without any screen.
- Make a reasonable request you expect to be turned down, and thank them for the answer.
- Go to an event or class alone and talk to at least two people.
- Plan and take a solo day trip to somewhere new.
- Dance in public for 30 seconds.
- Tell a friend something you have been afraid to say, kindly and honestly.
- Give a short talk or a toast, even to a small group.
After day 30
Read your 30 notes. Which challenge felt hardest, and which one surprised you? Pick the area that moved you most (social, adventure, creative, mindful, bold or spontaneous) and keep going with that one. Our guide to stepping out of your comfort zone explains how to keep raising the level.
A new challenge every day, without planning
Boldly picks the challenge for you each day, keeps your streak, saves a photo and how it felt, and lets you take a challenge with a friend.
Questions about the 30-day challenge
Do I have to do the days in order?
No, but the order is on purpose: easy first, bold last. If you skip around, keep the easy ones for the days you feel low on energy.
Is the PDF free?
Yes. The 30-day plan tool is free, runs in your browser and does not ask for an account or an email.
Can I do it with a friend?
Yes, and it often helps you keep going. See our ideas for comfort zone challenges with a friend.