International Self-Care Day: Try Our 30 Day Challenge!

By Vicky Lott (Training & Education Officer)

International Self-Care Day – celebrated on 24th July – is a reminder that looking after ourselves is something we can practise every day, not just when life feels overwhelming. Self-care isn’t about being perfect or finding lots of extra time – it’s about making small, intentional choices that support our mental and physical wellbeing. To mark the occasion, we’ve created Harmless’ 30-Day Self-Care Challenge, filled with simple, achievable activities designed to help you slow down, reconnect with yourself, and build positive habits. Whether you complete every day or simply dip in whenever you need a boost, every small act of self-care is a step towards better wellbeing.

Harmless’ 30 day Self Care Challenge Planner
It is easy to assume that self-care is a luxury we lack the time or energy for. Yet practicing self-care doesn’t require expensive holidays or spa days. Instead, it is found in the free, simple things we do daily to brighten our mood. By practicing self-kindness, checking in on our emotions, and gradually adjusting our daily lives, we can greatly enhance our wellbeing.

Taking even minor steps can feel overwhelming when we are struggling. However, over time, these small actions can set us on a path toward a happier, more fulfilling life. This planner can help you, but feel free to customise it with your own meaningful activities. And don’t worry if you miss a day – simply pick up where you left off when you’re ready. Ultimately, this journey is entirely yours! You can also download a printable version at the bottom of the page.

Day 1: Write down 3 things you are grateful for

Day 2: Go outside and see how many different birds you can spot

Day 3: Sing out loud to your favourite song

Day 4: Do something nice for someone else

Day 5: Go for a walk on your own

Day 6: Switch your phone off and read a book or magazine for 1 hour

Day 7: Make yourself a healthy breakfast or lunch

Day 8: Do 15 minutes of Yoga Nidra (find on YouTube)

Day 9: Dance to some upbeat music for 5 minutes

Day 10: Do 10 rounds of box breathing (Breathe in for 4, hold for 4, out for 4, hold for 4)

Day 11: Write down something you’re looking forward to

Day 12: Make a file of your favourite photos on your phone

Day 13: Call a friend or family member

Day 14: Make (or buy) biscuits or a cake and share with colleagues/friends

Day 15: Drink 6-8 glasses of water

Day 16: Do a workout video on Youtube

Day 17: Tidy out a cupboard or drawer

Day 18: Pet a dog or a cat (ask the owner first if it’s not your own!)

Day 19: Spend a day doing your favourite things

Day 20: Make a vision board for your bedroom

Day 21: Hug someone

Day 22: Have a warm bath or shower with essential oils or bubbles

Day 23: Prep healthy food for tomorrow

Day 24: Meet a friend for a coffee, tea or hot chocolate

Day 25: Wear your favourite clothes and spray your favourite perfume/aftershave

Day 26: Journal your day – both the good and the bad

Day 27: Switch off your phone an hour before bed

Day 28: Listen to an Audiobook or podcast

Day 29: Do a crossword or puzzle

Day 30: List your favourite activities from the past month