Mouth Cancer Action Month About mouth cancer How to spot mouth cancer Mouth cancer risk factors Living with mouth cancer Support services The State of Mouth Cancer UK Report 2020/21 Mouth cancer statistics Get involved Mouth Cancer Action Month Blue Ribbon Appeal Free Blue Ribbon Badge Blue Wednesday Become an ambassador Shop Fundraising Other ways to donate Payroll giving Leave a gift in will Corporate Partnerships Patient journeys Downloads Pages 30 day challenges Take on a new challenge for 30 days and raise money for mouth cancer awareness Here are 30 examples to choose from. Social media break. Give yourself a break from socials for 30 days – you might surprise yourself with how little you miss it! No more nail biting. Do you find yourself looking at your nails in despair? Challenge yourself to 30 days of a bite free existence, both your nails and your teeth will be healthier for it. Packed lunch. Take care of your oral health by taking care of your nutrition and resisting the office cafeteria for 30 days. Have a look at this page of oral health friendly snacks for some inspiration. Coffee lovers. If you start your day with a visit to the local coffee shop, forgo your daily splurge and donate the money to charity instead. Small donations can make a big impact! Break up your commute. If your commute to work involves riding the bus, try getting off a few stops before you normally would to get some extra fresh air and exercise. Breakfast is important. If you tend to skip breakfast, challenge yourself to start off each day with a nutritious breakfast, even if it something small, which in turn will kick start your metabolism. Give up smoking. If you’re a smoker, try to cut down, or if you’re feeling strong enough, challenge yourself to go completely cold turkey. Sweet tooth? Try to swap sweets, biscuits, and other foods high in added sugars with a piece of fruit. Screen-free lunch time. If you normally eat your lunch at your desk whilst at work, or in front of the TV if you’re working from home, try to make time to have a proper break away from screens. Hydrate! Aim to drink two litres of water each day without fail. After 30 days, it will be second nature. Try a new hobby. Ever seen a class at the gym, or a sport you’ve always fancied having a go at, but you’ve been too scared, or perhaps too busy? Sign yourself up and give it a go, you might just find a new pastime. Living with clutter? Take some inspiration from Marie Kondo and declutter your house and wardrobe over 30 days, and maybe having a car boot sale, or using websites such as eBay, Depop and Gumtree and donate the proceeds to charity. Dinners together. Do you and household eat in front of the TV or eat at different times as you’re always on the go. How about making a big deal of your evening meal and taking your time to have a proper catch up, without the distraction of the TV. Take the stairs. When faced with a lift or escalator, choose the stairs over both each time and boost your overall fitness. Learn a language. Ever considered learning another language? Download a language learning app, or watch some courses online, and try learning a sentence, or new piece of vocabulary daily. You’ll be talking like an expert before you know it! TV free evenings. Is your day or evening organised around certain TV shows? How about giving up watching television, or if that seems too extreme, cut down on how much you watch. Start a skin routine. Are you someone who wakes up with yesterday’s makeup still clinging to your face, or who doesn’t take care of their skin as well as they should? Give yourself the challenge of getting into a good skincare routine. Your skin will thank you for it. No swearing allowed! Setting up a swear jar is a tried-and-true method of raising cash. Self-care. We can all benefit from taking some extra time for ourselves sometimes and treating ourselves with kindness. For 30 days, be more positive about the wonderful person you are, and everything that you have to offer, whilst carving out time in your day for you. Dry November. Why not try giving up or cutting down how much alcohol you drink for 30 days? New word a day. Challenge yourself to learn a new word each day and master your next scrabble night. Do you need more sleep? Try having an early night each evening and build a healthy night-time routine by cutting down screen time before going to sleep, maybe even reading a book before bead instead. Takeaway fiend. Challenge yourself to banish convenience foods and takeaways for 30 days and donate the money you’ve saved to charity. Spread some kindness. Challenge yourself to give more compliments to those around you. Seize the day! Do you set yourself a task or goal, but always find a way to put it off? For your challenge, be proactive, take chances and make yourself more organised. Spending spree free. If you’re the sort of person that flutters away money, challenge yourself to really put thought into each purchase. Think of all the money you could save by the end of the 30 days. Give us a grin. A smile costs nothing but can brighten anyone’s day. Smile at the bus driver, people you pass in the street, or at your co-workers more and spread some joy! Happy memories. Do something every day that makes you feel happy or evokes memories of a special time in your life. Look at photos, read old letters or ring a friend that you haven’t spoken to in a long time. Get stuck in. How about challenging yourself to being more active in your community? This could be as simple as collecting litter on a walk, or volunteering for a local community group. Conquer the kitchen. Try out new recipes for 30 days and get yourself out of the rut of always eating the same foods. If you’re planning to take on one of these challenges, then either email us at [email protected] or tag us on social media so we can see your progress and cheer you on. Got any more 30 day challenge suggestions? Let us know what they are!