FREE 30-DAY Relationship Challenge for Couples to Try

Need a way to reinvest in your relationship and drive deeper connection? This 30-day relationship challenge has everything you need to spark romance!

If there’s one thing I’ve learned over the years about being in long-term relationships, it’s that successful relationships are founded on partners who choose each other every single day. It’s all about the daily habits of love that allow our relationships to flourish 🙂

But life can often get busy and get in the way of investing in our partners! I certainly know that my boyfriend and I have gone through SO many ebbs and flows – times where we spend all our time together, and others when we have little left to dedicate.

So, this 30-day relationship challenge is for anyone who is looking to pour just a little more in your relationship! Whether you’re deep into long-term love, or you’re in a new relationship, this post is YOUR SIGN to put a bit more energy into your love. The best part of this 30-day challenge is that it’s made up of simple activities that take very little time to do, but can help express fondness for each other and make a big difference. You don’t need a whole relationship overhaul if you’re in a simple romance rut. Try this challenge for a whole month first!

This post has everything you need for a 30 day relationship challenge.

30-DAY RELATIONSHIP CHALLENGE OVERVIEW

Sooo what exactly IS a 30-day relationship challenge?

It’s a super simple but incredibly powerful way to reconnect with your partner – one day at a time!! Over the course of 30 days, you’ll complete daily prompts to help you spend more quality time together, improve your communication, and bring back all the lil sparks that made you fall in love in the first place. You’ll find cute notes, intentional convos, small gestures, and just simply… fun! shared activities that remind you what it feels like to be truly seen by each other 🙂 Simple things can go a looong way.

This is your way of getting out of autopilot in your relationship!!

Why You Should Do a 30-Day Relationship Challenge:

It’s low effort and HIGH reward: Each activity takes just a little bit of time (meant to be 5-15min and could be longer if you choose!!), but can have a huuuuge impact on how connected you feel
You’ll learn new things about each other: Even if you’ve been together for years, these prompts will help you bring up new conversations or reexplore old ones!! As we grow and change, there’s always new things to learn 🙂
You will be cultivating security, playfulness, and love in your relationship: This challenge has a good mix of different challenges and ways to show love which will spark different aspects of you!
You can do it at your own pace: Okay, even though this is a 30-day challenge, it’s totally okay if you miss a day! It’s all about taking steps towards nurturing your relationship, and these daily activities will help you do it regardless!

Who It’s For:

Busy couples (like seriously – this won’t take much time) who want to reconnect but might not have that much time
Long term relationships that feel like they might need a lil reset
New couples looking to build a strong emotional connection early!!
Anyone going through a difficult time and looking for a way to rebuild emotional intimacy (highly recommend a private couples sessions if you’re open to couples counseling)
Couples wanting to strengthen their marriage

TLDR:

This 30-day relationship challenge is all about dedicating a small amount of time to made a huge positive impact on your relationship! Your individual actions plus days of connection-creating activities are the way to rekindling a spark, building a better marriage, and / or learning how to communicate better with your partner. This is your next towards a healthy relationship, with new things to try, better communication tips, and ways to express fondness every single day.

THE 30-DAY RELATIONSHIP CHALLENGE

Day 1: Write your partner a love letter

When’s the last time you poured out all those mushy-gushy feelings to your partner? If you’re looong past the honeymoon phase, chances are it’s only during birthdays or anniversaries that these might come out! Start this 30-day love challenge with a simple love letter. Tell them what you appreciate, what you notice, all the important things you admire about them, and how they’ve impacted your life.

Day 2: Play a game together

Whether it’s a competitive video game or just a low-key conversation card game, take some time to play a game! PLAY is such an important part of your relationship – it builds on the foundation of your friendship. It’s the perfect shared activity to bring back the laughs and remind you how much you LIKE each other.

Day 3: Ask each other 3 love map questions

Love maps are where you store all the personally important information about your partner’s life – like their biggest current stressor, their comfort show, or what their zone of genius is. So it’s time to go deeper than just “how was your day?” today. Ask them at least three love map questions – here are some conversation starters that can help you understand your person’s inner world and show you really care.

Day 4: Plan a date night this week

WOOHOO time to prioritize quality time!! It doesn’t need to be fancy – just block the time and make it yours. Whether it’s dinner out, a movie on the couch, or a cute little walk in your neighborhood, just put intentional time to be together. Busy couples NEED this reminder… Yes I know you have thousands of unread emails. Yes I know alone time can be hard to get these days. So book something and don’t let anything come between it.

Day 5: Give your partner a genuine compliment

This one is a super quick one! Go beyond just saying “you look cute” (although yes, do that too). Think of something specific and real – maybe something about their character, what identities they hold that have had the biggest impact on you, etc. Compliments like this build trust and expressing fondness is a great way to brighten up their day.

Day 6: Try a new shared activity

Time to break out of autopilot!! Try doing something neither of you have done before – walking around in a new neighborhood, a different workout class, a fun recipe. These types of activities help shake up the routine and help you explore life together. I definitely always have a great time doing something new!

Day 7: Spend 10 minutes tech-free, just talking

Time to turn your smart phones, computers, and TV off, ignore social media, and just be fully present with each other. Even 10 minutes of connecting without distractions can help you feel more connected after a busy or stressful day. Just watch your body language open up.

Day 8: Look through your pictures together

I absolutely loooove taking time to indulge in our old photos. They bring up soo many things: a favorite memory, a big milestone, or even thoughtful gifts we’ve gotten for each other.

Day 9: Do a small gesture for each other

This one is all about saying “I love you” without actually saying it. Take a quick few minutes to make their coffee, throw a snack together for their day, write them an encouraging note, or do that chore they hate. Once you do one, you’ll realize just how easy it is to do these all the time! And it’s these thoughtful, consistent activities that gradually help you build a strong relationship over a long time.

Day 10: Film a quick video of you talking to future them

Go grab your phone, press record and talk to your partner like its a year from now. Tell them what you love about them NOW, what you’re excited about, and maybe even a lil inside joke! Best part about this one is that you can both watch them in a year 🙂

Day 11: Write a sweet note and leave it somewhere unexpected

LITERALLY TAKES 2 MINS! Bathroom mirror? Laptop? Fridge? Gym bag? Write a lil something funny, romantic, or appreciative. Can totally make their day!

Day 12: Try something physically intimate

Since physical touch is a CORE love language, today is all about making space for that. Maybe it’s cuddles under a blanket or even slow dancing in your living room. Physical intimacy isn’t always about sex (obviously it can be) – but making each other feel safe, close, and loved.

Every couple has gone through something hard! This is your chance to reflect on how strong you’ve been together and how you worked through it. Remind yourselves how you supported each others, what you learned, and how far you’ve come. Convos like this can definitely help bring a deeper appreciation for your partner and remind you that you’re a team 🙂

Food is absolutely a HUGE way we show love in our house… so whether you take the time to cook it from scratch or order in, today’s about sharing a meal that means something. Indulge in the yumminess and enjoy time together sharing something delicious.

Day 15: Recreate your first date

Throw it back and recreate your first date! Such a fun way to bring back the honeymoon phase and reminisce on how it all started. Talk about how you guys felt – the nerves, the laughs, and everything in between.

Day 16: Plan your next challenge together

Think about something that you’re both looking forward to! It could be a fun trip to that place you’ve always wanted to go, a small home reno, or even getting fit together. Take some time to talk through what the next step should be for each of you. Having something to work on together will help you build a foundation for teamwork.

Day 17: Give each other a back massage

This one is for all those who feel like physical touch is their love language. Remove all distractions and take a few minutes to help slow down each others’ nervous system. Even if it’s just five minutes, this will help you reconnect your bodies and minds.

Day 18: Talk about your goals as a couple

What do you want to build together in the next week, month, or year? Maybe it’s financial goals, traveling more, or creating better relationship happens. This conversation will help you realign into a shared vision. Couples who can make space for these conversations are more likely to feel close and connected – like their futures are moving in the same direction.

Day 19: Take the love languages test

Time to get intentional about how you give and receive love!! Take the Love Languages Test and talk about your results. Discuss how you can both show up for the other person in the way they want to receive love.

Day 20: Talk about one thing you’ve learned from them

What’s one thing you wouldn’t have known or done if they weren’t in your life? Sharing this together is SO powerful because it shows just how much impact you’ve had on each other’s lives. Just a super sweet way to celebrate each other and create space to be grateful.

This one is sooo heart melty LOL. Speak from the heart and tell your partner five things you love – big, small, silly, or deep! Do they make you the best coffee in the morning? Is their laugh ridiculously contagious? Take a little time just to share how much you appreciate them.

Day 22: Make them a playlist

Remember old-school mixtapes?? Throw it back and make them a playlist (so much easier now since we have Spotify and Apple Music!). Put on oldies but goodies, songs that remind you of each other, and new music that they might like. My partner loves it when I send songs to him!

Day 23: Ask each other: What’s something small we can do more often to feel close?

This one is quick but a great way to identify things to help you build in emotional and physical intimacy day to day. Don’t overthink it! Maybe it’s a hug every time you see each other, at least kissing four times today, etc. You’ll start to co-create a routine with all the little things that can help any of the relationship areas you might want to improve 🙂

Day 24: Do a thoughtful gift exchange

Doesn’t even have to be anything expensive – could be a card, a new pen they reaaaally like, or even something you painted. The idea is to be thoughtful and intentional with it. You’ll make each other feel seen. Good one for anyone who’s love language is gifts!

Day 25: Try a conversation starter you’ve never used

Be curious about each other again!! You can use this list of deep questions to ask or this list of spicy questions to ask. These conversation starters are all about helping you see your partner with new eyes, even if you’ve been together for a long time.

Day 26: Reflect on what you’ve noticed this month

You’re closing in on the end of this challenge. Take some time to think about how this felt – talk about things that worked, anything that might have surprised you, and what feels different! These reflections will help you see how much progress you’ve made. The act of trying is the most important part 🙂

Day 27: Dance together

Put on your favorite playlist and just dance. In the kitchen, in the living room, in your PJs… doesn’t matter. It’s such a simple activity that will instantly make you feel more connected in your body. Whether it’s slow and sweet or chaotic and silly, you’ll have fun!

Day 28: Do something you normally do alone, together

Whether it’s watching each other’s favorite show, going on a run, or going on errands – join each other. You’ve been doing this challenge together (or maybe you’ve been doing this challenge solo so far), and this prompt is all about togetherness. It’s a sweet way to show up for your partner in everyday moments!

Day 29: Talk about your communication style

This conversation can change everything. What helps you feel heard? Where do you feel the most communication challenges? What causes unnecessary arguments to spiral? What tone of voice do you like or hate? It’s a communication tip right out of what couples’ therapists teach – the goal isn’t perfection. Arguments will inevitably happen. But understanding how your partner best receives love, feedback, and support will ensure your relationship feels secure, even during hard moments.

Day 30: Celebrate!!

WOOOHOOO CONGRATS!! Your last day of this 30-day relationship challenge. You just spent a whole month showing up for each other, and that deserves a HUGE toast. Do whatever makes you both feel the best. Just make sure the next day, you’re still showing up for each other the same way 🙂

FREE 30-DAY Relationship Challenge for Couples to Try