Hey there, warrior! If you’re reading this, chances are you’ve been through the wringer with a narcissistic abuser like myself with my family.
It sucks, I know.
But guess what? You’re not alone, and you’ve got a badass community rooting for you here at Pinch of Attitude.
Over the next 30 days, I want to challenge you to a 30 days self-love challenge that’s going to help you recover and heal from all the crap you’ve been through with narcissists in your life no matter who they are.
Ready? Let’s do this!
- It’s never too late to reclaim your self-worth by setting boundaries and practicing daily affirmations.
- To boost your self-worth and confidence start by embracing self-care and celebrating small victories.
- Connect and surround yourself with positivity and continuously reflect on your growth and progress.
Table of Contents
Week 1: Laying the Foundation
Day 1: Acknowledge Your Strength
You survived. That alone is a testament to your strength. Take a moment today to acknowledge that.
Look in the mirror and say, “I’m a survivor, and I’m stronger than I realize.” Sounds cheesy, but trust me, it works.
Day 2: Declutter Your Space
Get rid of anything that reminds you of your family, friends, ex. Old photos, gifts, even those annoying little trinkets. Toss them, burn them, whatever works. Clearing your physical space helps clear your mind.
Day 3: Journal Your Feelings
Write it all down. The good, the bad, the ugly. Let it flow onto the pages without holding back. This is your safe space to vent and process.
Day 4: Practice Mindfulness
Spend 5 to 10 minutes meditating today. Focus on your breath and let go of any negative thoughts. If you’re new to this, there are tons of apps to guide you through.
Day 5: Treat Yourself
Do something nice for yourself today. Buy that book you’ve been eyeing, have a long bath, or binge-watch your favorite series. You deserve it.
Day 6: Connect with Nature
Take a walk in the park, hike a trail, or just sit outside. Nature has a way of soothing the soul. Plus, it’s a great excuse to get off the couch.
Day 7: Reflect on Your Progress
One week down! Reflect on how you’re feeling and what you’ve accomplished. Celebrate the small victories. You’re doing amazing.
Week 2: Building Self-Worth
Day 8: Set Boundaries
Start by setting one clear boundary with someone in your life. It can be as simple as saying no to something you don’t want to do. Boundaries are your best friend.
Day 9: Affirmations
Write down five positive affirmations about yourself. Repeat them every morning. It might feel weird at first, but stick with it.
Day 10: Engage in a Hobby
Do something you love or try something new. Painting, dancing, cooking – whatever makes you happy. Dive into it with no reservations.
Day 11: Pamper Yourself
Book a massage, get a haircut, or have a spa day at home. Pampering yourself isn’t just indulgent; it’s necessary.
Day 12: Learn Something New
Pick up a new skill or hobby. Take an online course, learn a new language, or start a DIY project. Expanding your mind is empowering.
Day 13: Reach Out to Friends
Call or meet up with a friend you haven’t seen in a while. Reconnecting with supportive people reminds you that you’re not alone.
Day 14: Self-Reflection
Take some time to reflect on your journey so far. Write down your thoughts and feelings. Notice the progress, no matter how small.
Week 3: Embracing Positivity
Day 15: Gratitude List
Write down three things you’re grateful for every day this week. It shifts your focus from what’s wrong to what’s right.
Day 16: Random Act of Kindness
Do something nice for someone else, no strings attached. It’s amazing how good helping others can make you feel.
Day 17: Digital Detox
Take a break from social media for a day. The constant comparison isn’t doing you any favors. Focus on your life, not the filtered versions of others’.
Day 18: Dance Like No One’s Watching
Put on your favorite music and dance around your living room. It’s a fun way to let loose and shake off the negativity.
Day 19: Positive Affirmations
Add five more affirmations to your list. Keep repeating them daily. You’re reprogramming your brain to see the good in you.
Day 20: Create a Vision Board
Visualize your future without the narcissist’s influence. What do you want to achieve? Put it all on a vision board and keep it somewhere you can see it every day.
Day 21: Celebrate You
Do something to celebrate how far you’ve come. Whether it’s a night out, a new outfit, or just a quiet evening with a good book, celebrate your awesomeness.
Week 4: Moving Forward
Day 22: Forgive Yourself
Forgive yourself for staying too long, for believing their lies, for anything you think you did wrong. You did your best with what you knew at the time.
Day 23: Future Planning
Think about what you want your future to look like. Set some goals, both big and small, and start working towards them.
Day 24: Self-Compassion
Treat yourself with the same kindness you’d show a friend going through the same thing. Be gentle with yourself.
Day 25: Positive Surroundings
Surround yourself with positive people who uplift and support you. Cut ties with anyone who brings negativity into your life.
Day 26: Physical Activity
Exercise is a great way to boost your mood and energy. Whether it’s yoga, running, or dancing, find something you enjoy and make it a habit.
Day 27: Healthy Eating
Focus on eating nutritious foods that fuel your body. It’s amazing how much better you feel when you’re eating well.
Day 28: Reflect on Growth
Look back on the past month and see how much you’ve grown. Write down the changes you’ve noticed in yourself.
Day 29: Pay It Forward
Share your story with someone who might need to hear it. Your journey can inspire and help others.
Day 30: Keep Going
The challenge might be over, but your journey isn’t. Keep practicing self-love and self-care every day. You deserve it.
Congrats On Finishing The Challenge
You made it! 30 days of focusing on you, your growth, and your healing. It’s not the end, though – it’s just the beginning.
Keep loving yourself fiercely, setting boundaries, and prioritizing your happiness. Remember, you’re a warrior, and you’ve got this. Keep shining, because the world needs your light.
Frequently Asked Questions
What is the purpose of the 30-day self-love challenge?
The 30-day self-love challenge is designed to help you rebuild your self-esteem, confidence, and overall well-being after experiencing narcissistic abuse. It provides daily activities and practices to promote healing, self-worth, and personal growth.
How do I start the 30-day self-love challenge?
To start the challenge, simply follow the daily activities outlined in the guide. Each day offers a specific task focused on self-care, self-reflection, or personal growth. Begin with Day 1 and progress through each day in sequence, dedicating time to each activity.
What if I miss a day during the challenge?
If you miss a day, don’t worry. The challenge is flexible and meant to support your healing journey. Simply pick up where you left off and continue. The goal is progress, not perfection.
Can I customize the activities to fit my needs?
Absolutely! The activities are designed to be adaptable. If an activity doesn’t resonate with you or isn’t feasible, feel free to modify it or substitute it with something that better suits your needs and preferences.
How will the 30-day self-love challenge help me recover from narcissistic abuse?
The challenge helps by providing structured activities that focus on rebuilding your self-worth, setting healthy boundaries, and fostering a positive mindset. It encourages self-care, mindfulness, and personal reflection, all of which are crucial for healing and moving forward after narcissistic abuse.
Kolyanne,
This 30 day plan is really a great help..especially at the beginning of a new academic /school year….at least here in Ireland .As a 66 year old ex-classroom teacher this fits in perfectly with my annual body clock re-set/new year /new progress- plan.
I am grateful.
Lucia Sweeney.