Although I am a personal development blogger by profession, I am in no way a mental health professional. See my disclaimer for more info.
Feel like your life needs some spice? I’ll teach you all about how to glow up and become a better person internally!
Do you feel like your life could use some spice? Like you’re just ready to become a better person?
It’s probably time for a glow up! Over the last few years, I’ve had one myself. It kind of happened naturally, but I did a few things intentionally along the way. I’ve been journaling, spending time with family, acknowledging negative thoughts, and so much more. Now, I can look back at the last few years and be happy that I’ve grown since then.
You can do the same! In this post, I’m going to show you how to glow up. But not just any regular glow up! This is a month-long glow-up challenge that will help you become a better person inside. Sure, you could do external things, but it’s really what you do on the inside that matters most.
So let’s get into it!
This post is all about how to glow up.
What is a glow up?
You might think a glow up is the process of doing outside things like getting your hair and nails done. I understand that this feels good.
And I totally agree! Who doesn’t love a new hairstyle?
But this satisfaction only feels good for so long. If you’re going to put in the work, try to make it more long-lasting.
Do things that will help you heal internally and feel better as a whole. And make sure you’re doing these things only for yourself. Don’t try to impress anyone else!
Glowing up really means to improve different parts of your life like your finances, physical health, mental health, and more.
Maybe you compare yourself to a past version of yourself and look at that as a “glow up.” That could be true!
I don’t really think it’s possible to completely change your life in 30 days. But small changes can make a big impact.
Why should I glow up?
Maybe you just experienced a breakup or you’ve just been feeling down lately. Maybe you feel like you haven’t reached your fullest potential and you finally want to do it.
These could be reasons to glow up!
How to Glow up:
Step 1: Determine Your Reason
Why do you want to glow up? This is also called your “Why.”
Is summer approaching? Are you getting out of a relationship? Do you want to get to know yourself better?
Think about the areas of your life that you want to improve. These could be your:
- spending habits
- eating habits
- boundaries with others
- social skills
- academics
- creativity
- decision-making skills
You should figure out why you need to glow up before you start. This will motivate you to keep going when you’re feeling down.
Step 2: Make a Plan
Once you have your “Why,” it’s time to make a plan. You can’t just hop into this without a plan. If you do, you’re planning to fail.
Maybe not on purpose, but it sure can (and will) happen.
So you need to plan how you want to glow up. Plan these things:
- What you’re going to do
- How you’re going to do it
- When you’re going to start
- How often you’re going to do it
It might be easier to start on Sunday. It’s usually easier to start with a fresh week than a random Thursday afternoon.
I mean, you can definitely do that. But, you’d probably feel more motivated and ready to start at the beginning of the week.
I know I would!
Step 3: Execute Your Plan
What good is that plan you just made if you don’t do anything with it?
Now that you’ve planned what you’re going to do, it’s time to start glowing up.
Enjoy the journey! It’ll be full of fun and productive things that will all work together to make you a better person.
And remember: these will have a long-lasting effect on you.
Now let’s get into this 28-day glow-up challenge! I broke it up into 4 weeks to make it easy to follow.
It’s going to start with some productive things and end with your more typical self care activities. I hope you enjoy — let’s do this!
28-Day Glow-Up Challenge:
Week 1:
DAY 1: DO A SUNDAY RESET
For the first day of your glow-up challenge, you can do a Sunday reset. This is where you take the day to clean up, organize, and prepare for a new week.
You don’t have to all the things — just pick a few things you want/need to do.
If a Sunday reset sounds too productive, don’t worry — it doesn’t have to be. There’s nothing wrong with relaxing in your house.
Whatever works for you, do it!
RELATED POST: 22 Productive Sunday Reset Routine Ideas to Kickstart Your Week
DAY 2: MAKE YOUR BED (and make that a habit!)
I know this might seem simple, but it isn’t. Making your bed can make you feel more motivated and productive. It only takes a few minutes of your time every morning.
It really makes all the difference! Make this a daily habit and see how it affects your mood and productivity.
Seriously — do it for a week and tell me how you feel.
DAY 3: HYDRATE YOURSELF
Doctors really mean it when they preach the importance of drinking 8 cups of water everyday. It keeps everything in your system going well.
If you have trouble drinking water, here are some tips:
- Get a reusable water bottle so you don’t have to constantly fill it up or waste plastic water bottles
- Add some lemon or mint to make your water taste better
- Keep your water bottle with you at all times so you don’t forget to drink water
- Use a water tracker on your phone that reminds you to drink water every 30-60 minutes
I have a Simple Modern water bottle and I go everywhere with it. Whether I’m out shopping or relaxing in bed, I always have it with me. When I need a sip of water, I can rely on it.
Yes, it’s quite big but I love it. You can tell it’s been through it because it has a dent in it (same with my HydroFlask, haha).
DAY 4: PRACTICE GRATITUDE
I’ve been learning about how powerful and important gratitude is lately. It’s so easy to get caught up with what you want.
But then you forget about what you already have.
Going forward, you and I can focus more on the things we already have in our lives. There’s just something special about doing this.
It’s great to not worry about what you don’t have.
I mean, of course I’d love the city life, but I’m okay with living in the midwest for right now. (This weather is horrible, but let’s not talk about that).
THINK: Who is somebody that you’re grateful for? Tell me in the comments!
DAY 5: MEDITATE
It’s Thursday! How are you feeling? Hangin’ in there?
Let’s talk about meditation.
Meditating allows you to ground yourself (literally) and get a deeper sense of self. It’s such a great way to relieve your stress, especially during a long work week.
You might be going through that right now, so you might enjoy a meditation session. When you have time today, find a place to sit down and take some deep breaths.
It doesn’t have to be long at all. Just give yourself 5-10 minutes! Concentrate on how you feel during the process.
After that, you can reflect by doing the next thing!
DAY 6: RESPOND TO A JOURNAL PROMPT
Yay, my favorite thing — journaling!
This is my favorite way to express my thoughts and emotions. If you need someone (or something) to vent to, your journal could be your best friend.
Whether you’re a beginner or more experienced journaler, it’s cool to respond to a prompt every now and then. It really gets your brain working!
The prompt asks you a question and you have to do some digging into your past or future self to answer it.
Free Daily Journal
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Journaling is absolutely one of my favorite ways to practice emotional/mental self care, and my free daily journal can help you do just that.
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DAY 7: GET SOME PHYSICAL ACTIVITY in
If you’re not the one to enjoy exercising, I feel you. I can’t even tell you the last time I stepped inside a gym.
Oops, am I telling on myself?
But, lifting weights isn’t the only way to exercise. If that’s what you thought, you’ve got it all wrong!
There are so many ways to get your daily physical activity in, like:
- Dancing
- Pilates
- Biking
- Walking
- Jogging
- Hiking
- Zoomba
- …and so much more!
And you don’t have to leave your house, either! Pull up YouTube on your phone and follow a video. They’ll guide you through the whole process.
Week 2:
DAY 8: HAVE A SELF CARE SUNDAY
After a long week, you deserve some sacred “me time.” Whatever this means to you, enjoy it to the fullest!
Here are some ideas:
- Go on a walk around your neighborhood
- Get yourself a treat
- Take a long, relaxing nap
- Cuddle with your dog
- Chat it up with a friend or family member
- Take a bubble bath
- Watch your favorite show on Netflix
- Educate yourself on a topic you’re passionate about
DAY 9: WRITE A LETTER TO YOURSELF
Today, you should write a letter to your past, present, or future self. Sit down and think about a version of yourself that you feel closest to.
What to you want to tell them? Why do you feel so close to them? Is there something important you need to share with them?
Take this time to do just that.
This doesn’t have to be super formal either. Just let the pen do all the magic. Don’t let your head get in the way of your creativity and communication.
DAY 10: SET A SHORT-TERM GOAL
Today, we’re going to set a short-term goal!
A short-term goal is one that you can complete today, next week, or within the next year.
This is different from a long-term goal because it doesn’t take as long and usually doesn’t require as much work or planning.
Here are some ideas for short-term goals:
- De-clutter your environment
- Buy a new laptop
- Reach out to someone for help
- Finish a book on your to-be-read list (TBR)
- Make a new friend
- Improve your handwriting skills
- Master a new recipe
- Find a new musical artist to listen to
- Do something that gets you out comfort zone
- Go for an outdoor walk every weekend
DAY 11: MAKE A VISION BOARD
This and the last activity go together, so let’s get into it.
Today, you should make a vision board. This is basically a manifestation of the things you want to achieve in your life. These could be short-term or long-term goals.
Take the short-term goal you made yesterday and put it on this vision board.
But don’t see the word manifestation and think:
“Oh, so I just put these pictures on my vision board and my dreams will come true!”
No, friend, that’s not how it works.
A vision board is meant to inspire you. It’s supposed to serve as a physical visual for that vision you see for yourself.
In no way will that actually replace the work you need to put in to achieve your goals. So, making the vision board is just part of the process.
I talk more about vision boards and how to create them in this post.
DAY 12: READ A BOOK
Get yourself lost in a good book! When you have some free time, find a book and read a few pages of it.
I love to read because I don’t have my eyes glued to my phone. I feel like I’m living in a whole other world, which is so cool!
In my opinion, that’s the best part about reading. It takes your imagination to a brand-new level.
If you don’t have any books, you can:
- Get a free Audible subscription and check out some books on there
- Ask a friend if they have any extra books you can borrow
- Go to the library and check out a book
- Go on YouTube and listen to an audiobook
DAY 13: FIX YOUR SLEEP SCHEDULE
Sleep is so much more important than we think. It affects our mood, productivity, and many other aspects of our daily lives.
You can’t exactly have the best day if you go sleep at 2AM and get up at 7AM. That’s only 5 hours of sleep, which isn’t enough!
If you want to be in a good mood and have energy throughout the day, you need to fix your sleep schedule.
You definitely can’t do this in one day. Your body will have to get used to this change as time goes on. But you can start making small changes today.
For example, say you usually go to bed at 10PM. Try to go to bed at 9:45 tonight and see how that goes!
DAY 14: HAVE A NO-SPEND SATURDAY
Here’s a fun challenge: go the whole day without spending any money!
This is a good way to watch your spending habits and save money.
Of course, if you have a bill to pay, go ahead and take care of that. But if you usually buy coffee out, try to make it at home.
Or if you tend to order lunch, consider making yourself a turkey sandwich!
This challenge might sound hard. But it’s fun to see how long you can go without spending money.
Week 3:
DAY 15: HAVE A TECH-FREE DAY
Now more than ever, we use technology. For work, school, entertainment — everything!
It can be hard to restrict ourselves from our phones and laptops because they’re so addicting. But one way that I’ve found that works is to have a tech-free day.
This is where I go the whole day without using any of my devices, including my:
- Phone
- Laptop
- Tablet
- TV
When I do this, I realize that there’s so much more than TikTok, YouTube, and Instagram.
It’s almost like I forget that there’s a whole world there when I’m mindlessly scrolling on my phone.
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DAY 16: WRITE 3 AFFIRMATIONS
Today, we’re going to write 3 affirmations. An affirmation is a positive phrase that can improve your mental health and lead to personal success.
You say them everyday and, along with taking action, you’ll see changes in your productivity and overall wellness.
I used to be against affirmations because I didn’t think they worked. But that’s because I never even tried!
I’ve been saying them everyday now and I believe that they work.
DAY 17: SAY AN AFFIRMATION FROM YESTERDAY
Pick an affirmation you wrote yesterday. Say it out loud in the mirror or say it to yourself in your head. Whether you believe it not, say it!
This won’t just be a “today thing.” Make it a daily habit!
Don’t forget to take action. The thing you’re affirming or hoping for won’t happen if you’re not working for it!
DAY 18: SPEND THE DAY WITH SOMEONE YOU LOVE
This challenge might seem a bit isolating becasue you’re doing so many things alone. But I don’t want it to be this way.
You can’t truly “glow up” alone. You have to spend valuable time with other that make you feel good.
Emphasis on “make you feel good” because you don’t want to hang with people who drain your energy.
So, find someone you enjoy being around and spend the day with them. Together, you can:
- Go out to eat
- Go to the movies
- Have a picnic
- Do some positive gossip
- Paint
- Listen to music
- Look at old photos
DAY 19: ROMANTICIZE THE ENTIRE DAY
We’re at Thursday again. Almost at the end of the week!
If you’re feeling a bit down, I suggest romanticizing your day. Doing this means you find joy in your small everyday tasks. And even making them a bit more enjoyable than usual.
Here are some ideas:
- Buy yourself some flowers
- Give yourself 10 extra minutes to sleep
- Enjoy every part of your morning routine
- Take a different route to work or school
- Put on a nice outfit
DAY 20: WORK ON YOUR SKINCARE ROUTINE
Yes, skin care is considered self care! This is probably that “glow up” you think of when you imagine this challenge. And now we’re here!
Skin care is so important! You want to make sure you keep your face clean, smooth, and protected from the sun.
It’s Friday! Spend the night in and have a spa night. Do a face mask, take an everything shower, and lather up in some good-smelling lotion!
Give yourself the ultimate spa treatment. You deserve it!
RELATED POST: 3-Step Simple Skin Care Routine for Dry Skin
DAY 21: EAT SOMETHING HEALTHY
Today, I encourage you to nurture your body. Give it the food that it needs and deserves.
When I say healthy, I don’t exactly mean a salad. Unless you want one — in that case, great!
But whatever is healthy to/for you, give it to your body. What you put in it will affect how you feel.
So give it something that will make you feel good and energized for the day.
Week 4:
DAY 22: DO SOMETHING THAT MAKES YOU HAPPY
When was the last time you did something that made you happy?
Too often we pour our time and energy into others. But we don’t pour all that back into ourselves.
Sometimes, it’s hard to remember to do things that genuinely make us happy.
So I want you to dedicate today to doing something that you enjoy. (AKA indulging in a hobby!)
These things make me happy when I’m feeling down:
- Spending time with my family
- Watching YouTube
- Scrolling through TikTok
- Listening to music
- Cuddling with my puppies
- Going on a walk in my neighborhood
- Looking at childhood photos (I might shed a tear or 2 but the general emotion is happiness, haha)
DAY 23: DO SOMETHING YOU’VE BEEN PROCRASTINATING
Is there something you’ve been putting off lately?
Think for a moment. Once you think of something you need to do, set aside some time to take care of it.
If it’s related to working or cleaning, put on some music while you do it. That can make it seem less boring!
You might not want to do it right now. But I’m telling you, you’ll be glad that you did it!
DAY 24: DE-CLUTTER YOUR ENVIRONMENT
Part of becoming a better person has to do with environmental self care. This means creating an environment that feels safe and comforting.
You can’t feel very relaxed if your surroundings are messy!
Pick an area near you that you need to tidy up. It could be your closet, bedroom, kitchen — whatever.
Or even your phone! I like to reset my phone every few months to give it a new look.
If you do this, make sure you back it up first. You don’t want to lose all your pictures and contacts!
DAY 25: BUY YOURSELF SOMETHING NICE
Today’s a special day! Go out and buy yourself something nice.
No, I don’t mean you should splurge on a Louis Vuitton bag. That’d be a bit much!
I know everything is so expensive nowadays. Simply buy yourself a meal or some flowers. It’s a great way to boost your mood if you’re feeling down!
DAY 26: FIX YOUR POSTURE
Check yourself. Are you slouching? Is your neck bent?
If so, quickly fix your posture so you’re sitting or standing upright. You don’t want to have any back issues in the future, do you?
I surely don’t… ouch!
Making these small daily changes can have a big impact the future you. Do it for them!
DAY 27: GIVE YOURSELF A COMPLIMENT
Even if nobody else does it, you should do it to yourself. Say something nice to yourself.
It could be something about your:
- Outfit
- Hair
- Makeup
- Intelligence
- Creativity
- Talents
Whatever it is, I want you to uplift yourself. You can’t rely on anyone else to do it. You have to do it for yourself before you can expect someone else to do it!
DAY 28: SMILE
You made it to the last day of this glow-up challenge! I’m so proud of you!
Today’s task is simple. I want you to smile. Because even in the midst of chaos, you can’t forget to smile.
Let’s recap!
We made it to the end of the post!
Today, we talked about how to glow up.
This is a fun month-long challenge to help you become a better person internally. Remember, it’s all about the internal work.
Yes, external things like doing a face mask and taking a bubble bath are definitely nice! But make sure you take care of every part of your mental health.
I know it can be hard to find affordable things to do nowadays. That’s why I created this list of 7 free self care activities you can enjoy!
In the midst of chaos, don’t forget to smile,
DeMarcus – your self care buddy
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This post was all about how to glow up.
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