A 30 day glow up challenge is a simple way to build your confidence and self-esteem, one small habit at a time.
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A glow-up can happen at any age and at different stages of life. Mine was right after high school, and it was great for my self-esteem. A glow-up for me was taking better care of myself physically and also gaining confidence in myself.
Whether you’re starting a new job or getting over someone, think of a glow-up as a chance to reinvent yourself and bring out the beauty that’s already in you.
Table of Contents
What exactly is a glow-up?
A glow-up is a transformation in how you look, feel and carry yourself, usually to improve your style and boost your confidence. It isn’t just about appearance. A real glow-up radiates from within.
How the 30 day glow up challenge works
Instead of doing everything at once, add a few small habits each week and keep the earlier ones going. Here’s the plan:
- Week 1 (days 1-7): the basics: water, sleep, and teeth
- Week 2 (days 8-14): skin and hair
- Week 3 (days 15-21): style: outfit, makeup and scent
- Week 4 (days 22-30): body and mind: movement, a new skill and positivity
Each week ends with a short checklist. If you miss a day, pick it up again the next day and keep going.
Week 1: The Basics (Days 1-7)
Start with the basics. They cost very little and they make the rest of the month easier.
Drink water
Staying hydrated helps you feel better and keeps your energy up. It won’t replace a skincare routine, but it’s an easy habit to start with. Keep a bottle where you can see it and refill it throughout the day.
Get enough sleep
Beauty sleep is real. Your body does a lot of repair work while you sleep, and when you don’t get enough, it shows. In a small study published in the BMJ, people who had been kept awake for 31 hours were rated as looking less healthy, less attractive, and more tired than when they were well rested. The differences were small, but they were there.
For this week, pick a bedtime you can keep and stick to it every night.
Take care of your teeth
Healthy teeth are a big part of feeling confident about your smile. Brush twice a day, floss, and see your dentist regularly. If you’d like whiter teeth, ask your dentist which option suits you, because whitening strips can cause sensitivity for some people. An electric toothbrush is also a good upgrade.
Week 1 checklist
- Fill your water bottle every day
- Keep the same bedtime every night
- Brush twice and floss once a day
Week 2: Skin and Hair (Days 8-14)
Build a skincare routine
People who glow up usually have a simple skincare routine for morning and night. Choose products that suit your skin type, and add them one at a time so you can tell what works. For specific skin concerns, see a dermatologist.
Morning
- Cleanser
- Toner
- Vitamin C serum
- Moisturiser
- Eye cream
- Sunscreen
Night
- Makeup remover
- Cleanser
- Exfoliate (1-2 times a week)
- Toner
- Retinol
- Moisturiser
Don’t skip the sunscreen. Start retinol slowly, a couple of nights a week, and don’t use it on the same night as an exfoliant. If you’re pregnant or breastfeeding, check with your doctor before using it.
Give your hair some attention
Over time, hair can become dry and damaged. Find a routine that suits your hair type, or visit a stylist for a trim or a treatment. Choose a hairstyle that suits your face shape, and try a hair-friendly oil for extra nourishment.
Week 2 checklist
- Follow your morning and night routine every day
- Add only one new product this week
- Start a hair routine that suits your hair type, or book an appointment
Week 3: Style (Days 15-21)
This week is about how you present yourself. Wear and do what feels like you.
Refresh your wardrobe
Start by going through your wardrobe and pulling out the pieces that boost your confidence and make you feel your best. Put together a few outfits you love, and accessorise thoughtfully. Clothes that fit well and suit your body type tend to make you feel more confident.
Get a natural makeup glow
Makeup is meant to enhance your natural beauty, not completely change how you look. Choose products that suit your skin tone and are gentle on your skin. These can help you get a natural, radiant look:
Smell good
If you’ve always wanted to be known for smelling good, start with a good bath or shower using a soap that smells nice, follow with a lotion that lasts on your skin, and finish with a perfume you love. Light, fresh fragrances are usually a safe choice.
Week 3 checklist
- Put together three outfits you love
- Try one new makeup look
- Choose a scent you love and wear it
Week 4: Body and Mind (Days 22-30)
Move your body
I usually keep exercise simple, and a daily walk counts. If you work from home, a walking pad is one way to get your steps in without leaving your desk. It lets you keep track of your steps while you tackle tasks at your home office. Choose something you’ll actually keep doing after the challenge ends.
Learn a new skill
A glow-up isn’t only on the outside. One of the best ways to build confidence is to learn something new. Choose a course that matches your interests or career path, set aside a little time for it each day, and become the brainy glow-up queen.
Be positive
Try to look on the bright side. Even when life gets distressing, starting each day with a little positivity can change how you handle it. Smile more, be approachable, and be the kind of friend you’d want to have. Most of all, keep a good attitude.
Week 4 checklist
- Move your body every day, even if it’s just a walk
- Spend a little time on your new skill each day
- Write down one good thing at the end of each day
Day 30: Look Back
On day 30, look back at the month. Write down what changed, not just how you look but how you feel. Keep the habits that worked and drop the ones that didn’t.
A glow-up isn’t only about looks. Improve your inner self first, because that does the most for your self-esteem. And who knows, you might get an “omg, you’re glowing” or two.
Related: Ultimate Self-care Weekend Ideas
