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30-day glow up challenge · list · tracker

30 day glow up challenge — skin, sleep, moving and water, one tick at a time

Short answer. Pick your start day and your goals: you get a printable 30-day list and an Excel tracker that counts your streak. Sleep: Adults 18–60: 7 or more hours; 61–64: 7–9 hours; 65+: 7–8 hours; teens 13–17: 8–10 hours (CDC — About Sleep).

  • Day 7 — first week done: type the date
  • Day 14 — halfway in a 30-day plan: type the date
  • Day 30 — the whole challenge: type the date

Check your own case.

Checkpoints are days of your own plan, not results.

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30-day glow up challenge

Your glow up list — skin, sleep, moving, water — one tick at a time

Pick your start day and your goals. You get a 30-day list to print and an Excel tracker that counts your days in a row. Small and daily beats big and once.

Download the tracker (Excel) Download the printable plan (Word) Save my plan

  1. Print the list, put it where you see it, and tick each evening.
  2. Missed a day? Start again the next day — the tracker keeps your best streak.
  3. Sleep and moving are the CDC numbers; skin steps follow the dermatologists’ academy (AAD). No product, no promise — just the habit.

Sources: CDC «About Sleep» (adults 18–60: 7 or more hours); CDC «Adult Activity: An Overview» (150 minutes of moderate-intensity activity a week and 2 days of muscle-strengthening); CDC «About Water and Healthier Drinks» (daily water needs vary — no single number); American Academy of Dermatology — «Face washing 101» and «Sunscreen FAQs». This list does not replace a doctor.

Atty. Liza, Layers template assistant

Atty. Liza, Layers template assistant

Small and daily beats big and once.

Tick each evening — the streak line does the rest.

An illustrated character, not a lawyer.

Deadlines

The rules, with the source

WhatDeadlineSource
SleepAdults 18–60: 7 or more hours; 61–64: 7–9 hours; 65+: 7–8 hours; teens 13–17: 8–10 hoursCDC — About Sleep
MovingAdults: 150 minutes of moderate-intensity activity a week (or 75 vigorous) and 2 days of muscle-strengtheningCDC — Adult Activity
WaterDaily needs vary by age, sex, pregnancy, activity and breastfeeding — CDC gives no single number; set your own goalCDC — About Water and Healthier Drinks
Wash your faceTwice a day and after sweating; gentle cleanser; lukewarm waterAAD — Face washing 101
SunscreenEvery day on skin not covered by clothing if you will be outsideAAD — Sunscreen FAQs

These are general CDC and dermatologists’ numbers for healthy adults. The list does not diagnose or treat anything; if you have a health condition, ask your doctor what goals suit you.

Step by step

What to do, in order

  1. 1

    Pick your start day

    A day you can begin calmly — today works too.

  2. 2

    Set your goals

    Sleep hours, minutes of moving, glasses of water and your skin steps.

  3. 3

    Print the list

    Put it where you see it every evening.

  4. 4

    Tick each evening

    One tick per goal.

  5. 5

    Missed a day?

    Start again the next day — the tracker keeps your best streak.

  6. 6

    Keep the routine

    Day 31 is just day 1 of the next chart.

Questions

What should I do in a 30 day glow up challenge?

Small daily habits you can keep: your skin routine morning and night, enough sleep, moving most days, water. This list puts them on your calendar with ticks.

How much should I sleep and move?

CDC: adults 18–60 need 7 or more hours of sleep, and 150 minutes of moderate activity a week plus 2 days of muscle-strengthening.

Will this change how I look in 30 days?

No promise. It is a habit list; results differ for everyone.

Official sources

Step 2 of 2

From routine to glow up

  1. 1 Skincare routine chart
  2. 2 30-day glow up challenge

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This is a habit list and tracker based on general CDC and AAD guidance. It does not replace a doctor and promises no results.