How long does a glow up take?

Noticeable changes in energy and skin show in 2–3 weeks; visible physical change typically takes 6–10 weeks of consistency. That's why glow up challenges run 75 days — long enough for other people to notice.

Is there an app for the glow up challenge?

Yes — Slay 75 has a ready-made Glow Up challenge with all eight daily habits as a checklist, plus streaks, photo progress and friends who glow up with you.

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Challenge guide

The 75 Day Glow Up Challenge: the checklist that changes everything

Q: What is the glow up challenge?

A 75-day routine targeting the fundamentals that change how you look and feel: 7+ hours of sleep, clean eating with protein and greens at every meal, a daily 45-minute workout plus 10,000 steps, hydration, meal prep and a 2-hour screen-time cap.

A real glow up is 20% skincare and 80% sleep, food, movement and screen time. Here's the 75-day glow up checklist — and how to track every day of it.

What is the glow up challenge?

The glow up challenge is a 75-day commitment to the unglamorous fundamentals that actually change your face, body and energy: sleep, food quality, daily movement, water, and less screen time. Skincare sits on top of that foundation — it can't replace it.

The Glow Up challenge checklist

Every day, for 75 days:

Sleep 7+ hours — the single highest-leverage beauty habit
Eat clean: no junk food
Protein and greens at every meal
One 45-minute workout
Walk 10,000 steps
Drink clean — no sugary drinks, no alcohol
Prep tomorrow's meals
Cap screen time at 2 hours

Eight habits sounds like a lot — but notice they cluster: sleep and screen time are one decision (phone down earlier), food is two decisions a day (what you buy, what you prep), and movement is one calendar block plus walking more.

Why 75 days?

Two to three weeks in, you feel different — better energy, calmer skin, real hunger signals. Around week six, other people start commenting. By day 75 the routine isn't willpower anymore; it's your default. Shorter challenges end right before the payoff.

How to track your glow up in Slay 75

Choose "Glow Up" in Slay 75 — all eight habits come pre-loaded as your daily checklist (10,000+ girls have joined it).
Check off each habit daily. Attach photos where it helps — your meal prep, your walk, your progress pictures.
Watch your completion rates per habit. Most people discover one weak habit (usually sleep or screen time) — the percentages make it impossible to ignore.
Glow up with friends. Invite them by link or QR; seeing your best friend on a 30-day streak at 11pm is the reason you'll close the apps and sleep.
Use the resets. Affirmations for the mirror moments, 4-7-8 breathing for the stress-snacking moments. Both are built in.

Glow up vs other challenges

If eight habits feels heavy for round one, start with 75 Soft and graduate. If your glow up is mostly about sugar, the Sugar Free challenge is a sharper tool. And if it's mostly about identity and mindset, read the That Girl routine first.

Start your glow up — free

The Glow Up challenge is ready-made in Slay 75, joined by 10,000+ girls. Day one is one tap away.