"Over the past few years, intense wellness challenges like 75 Hard have surged in popularity, but not everyone wants (or needs) a rigid, all-or-nothing reset. In response, alternatives like 75 Soft and 75 Medium have gained traction, offering gentler versions with more flexibility. While these options are a step toward balance, they still follow a fairly fixed formula. That’s why a new trend—known as the “30 Flirty” challenge—is catching on across TikTok. This feel-good, fully customizable challenge is all about flirting with wellness: trying on supportive habits, seeing what fits, and giving yourself permission to focus on how you feel rather than how intense your routine is or how well you perform. It’s a way to explore physical, mental, and emotional well-being without the pressure to “do it all.”
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What Is the “30 Flirty” Challenge?
Unlike traditional challenges, the “30 Flirty“ challenge takes the rigidity out of wellness and invites enjoyment, curiosity, and ease. This approach puts you in charge and encourages you to tune in to what your body actually needs. You create your own challenge from a menu of habits that support your goals and fit into your lifestyle. There are no penalties for missed days or off moments because it’s not about chasing perfection; it’s about playing with consistency, testing what works for you, and building a sustainable routine that supports your whole self.
What made this approach so appealing to me was how doable it feels. Thirty days is long enough to build momentum but short enough to stay manageable. And because it’s sustainable, you can always extend it another month (and another) as these habits begin to feel like second nature.
Build Your Own 30-Day Challenge
Creating your own 30-day challenge is simple and completely personal. Start by choosing one or two habits from each of three categories: Physical, Mental, and Emotional/Soulful. Pick whatever feels meaningful and realistic for you right now. This challenge is about showing up for yourself in ways that feel supportive and doable, not overwhelming. If tracking your progress keeps you motivated, go for it, but there’s no pressure to get it perfect. Think of it as a low-pressure way to explore what helps you feel your best.
Pick one to two habits from each category, or swap in your own favorites!
Physical Health Ideas:
- Walk 10,000 steps a day
- Move your body every day (even if it’s just for a few minutes)
- Drink eight glasses of water a day
- Prioritize seven to nine hours of sleep each night
- Eat a serving of fruits and veggies with each meal
Mental Wellness Ideas:
- Read two to three chapters of a book
- Journal for five to 10 minutes each morning
- Limit screen time before bed
- Learn something new each day (podcast, article, mini course)
- Set a simple daily intention
Emotional + Soulful Self-Care Ideas:
- Meditate for five to 10 minutes a day
- Write a daily gratitude list
- Spend at least 30 minutes outdoors
- Watch the sunrise and/or sunset each day
- Text or call a loved one each day
“The ’30 Flirty’ challenge encourages you to build habits that support your energy and make everyday life feel better without the pressure to prove anything.”
Tips for Success (Without Burnout)
Start small. The beauty of the “30 Flirty” challenge is that it’s meant to feel exciting, not overwhelming. It’s OK to miss a day when life gets busy. What matters most is the momentum you build over time, not perfection. Try working your habits into your existing routines, find joy in the little things, and most importantly, make it your own. Whether you prefer structure or something more go-with-the-flow, this challenge works because it fits your life, not the other way around.
But just because it’s more flexible doesn’t mean it lacks structure. Sticking with daily habits, even small ones, still takes intention and discipline. The difference is that this kind of discipline comes from self-respect, not pressure or punishment.
Why This Challenge Actually Works
When your wellness routine is guided by how you want to feel rather than how much you can push yourself, everything shifts. You begin to show up with more ease, more confidence, and a sense of consistency that actually lasts. The “30 Flirty” challenge encourages you to build habits that support your energy and make everyday life feel better without the pressure to prove anything. Instead of burnout and all-or-nothing thinking, you create space for sustainable progress that starts exactly where you are.
And the best part? These habits don’t have to stop after 30 days. Intense challenges might deliver fast results, but they’re often hard to keep up. When you build habits that naturally fit into your life, they’re much more likely to stick. This isn’t just a month-long experiment; it’s a starting point for a lifestyle that truly supports you.
Leanna Julius, Contributing Writer
Leanna is a long-time reader turned contributing writer for The Everygirl. She specializes in wellness and lifestyle content and strives to help others be their happiest and healthiest by sharing sustainable and simple life-approved tips and tricks.
Feature graphic images credited to: taby is | Dupe, Laila Tachera | Dupe, Lottie Brown | Dupe, L B | Dupe, emilie faraut | Dupe, tamara antovic | Dupe