30-day comfort zone challenge, printable

All the challenges in this generator

Easy

• Smile and say good morning to someone you pass every day.
• Send a thank-you message to someone who helped you this year.
• Ask a colleague or classmate how their weekend really was, then listen.
• Give someone a genuine compliment, in person.
• Take a different route to work or home today.
• Walk around a neighborhood you have never explored.
• Have lunch somewhere you have never been.
• Watch the sunrise or sunset from a spot you have never watched it from.
• Draw something on your desk for five minutes, badly on purpose.
• Write a three-line poem about your day.
• Take ten photos of one ordinary object from different angles.
• Make a playlist for the mood you are in today.
• Sit in silence for five minutes with no phone.
• Eat one meal slowly, without screens.
• Write down three things you are grateful for today.
• Take ten slow breaths before you open your first app.
• Say no to one small request you would normally accept out of habit.
• Order something you have never tried, without reading reviews first.
• Ask politely whether a shop has a discount.
• Wear something you love but usually think is too much.
• Pick a street at random and walk it for 15 minutes.
• Let a coin or a friend choose your lunch.
• Say yes to the first small invitation you get today.
• Listen to a genre you never listen to for a whole commute.

Medium

• Start a short conversation with someone in a queue or waiting room.
• Invite someone you barely know for a coffee.
• Call a friend you haven't spoken to in months instead of texting.
• Introduce yourself to a neighbor you have never talked to.
• Take public transport to a stop you have never visited and walk around.
• Try a sport or a fitness class you have never done.
• Spend an afternoon as a tourist in your own city.
• Cook a dish from a cuisine you have never tried cooking.
• Write a handwritten letter to someone and send it.
• Cook or bake without a recipe, using what you already have.
• Sing a whole song out loud, all the way through.
• Redecorate one corner of your room using only things you already own.
• Walk for 20 minutes without headphones and notice five sounds.
• Write for ten minutes about a fear you are carrying.
• Spend one hour with all notifications off.
• Write a letter to your future self to open in a year.
• Politely ask for what you want: a better table, a refund, a different seat.
• Share an opinion you normally keep to yourself, respectfully.
• Hum or sing out loud in public for 30 seconds.
• Send the message you have been putting off for weeks.
• Change one plan for tonight at the last minute.
• Step into the first new place you see and have a drink.
• Text three people: what was the best thing that happened to you this week?
• Do tonight what you would normally put off until the weekend.

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.
• Tell a friend something you have been afraid to say, kindly and honestly.
• Go to an event or class alone and talk to at least two people.
• Plan and take a solo day trip to somewhere new.
• Walk a trail you have never taken, and tell someone where you are going.
• Book a first lesson in something that makes you a little nervous: climbing, kayaking, surfing.
• Say yes to the next reasonable invitation you would normally decline.
• Show a friend something you made: a drawing, a poem, a song.
• Share your creative work with a group, even if it is unfinished.
• Perform something for one person: a poem, a song, a joke.
• Make something with a new friend: a jam, a drawing, a meal.
• Spend a whole evening without any screen.
• Stay with an uncomfortable feeling for ten minutes without distracting yourself.
• Tell someone what you honestly need from them this week.
• Do nothing for 30 minutes: no phone, no book, no music.
• Ask for a raise, feedback or a clear answer you have been avoiding.
• Dance in public for 30 seconds.
• Make a reasonable request you expect to be turned down, and thank them for the answer.
• Give a short talk or a toast, even to a small group.
• Leave the house on a free evening and decide what to do only once you are outside.
• Buy a ticket today for something happening this weekend.
• Ask a friend to pick a place to meet, and show up with no plan.
• Say yes to an invitation to something you know nothing about.