The 75 Hard Challenge is a 75-day mental toughness program created by Andy Frisella in 2019. It focuses on discipline and self-improvement through five strict daily tasks:
- Follow a diet plan with no cheat meals or alcohol.
- Exercise twice daily for 45 minutes, with one workout outdoors.
- Drink a gallon of water every day.
- Read 10 pages of a nonfiction self-help book (no audiobooks).
- Take a daily progress photo to track your transformation.
Miss a single task, and you must restart from day one. While the program builds mental resilience, it requires high commitment and may not suit everyone, especially beginners or those with health concerns. Tools like the 75 HARD App and scheduling apps can help keep you on track. Success comes from planning, consistency, and a strong mindset.
The 5 Daily Rules You Must Follow
The 5 Required Daily Tasks
The 75 Hard Challenge is built around five strict daily tasks, each designed to strengthen your discipline and mental grit. Here’s what you’ll need to tackle every single day:
Rule 1: Stick to a Diet Plan
Choose a diet with clear guidelines and follow it without exceptions - no cheat meals, no alcohol. Whether you go with keto, Mediterranean, or another plan, the key is unwavering commitment.
Rule 2: Two 45-Minute Workouts
Complete two separate 45-minute workouts every day. One of these must be outdoors, no matter the weather. Activities like weightlifting, running, yoga, or hiking are all fair game - just make sure you stick to the time requirement.
Rule 3: Drink a Gallon of Water
Every day, you’ll need to drink 128 ounces of plain water. Coffee, tea, or flavored drinks don’t count, so plan accordingly to meet this hydration goal.
Rule 4: Read 10 Pages of Nonfiction
Dedicate time to reading 10 pages from a nonfiction book that focuses on self-improvement, education, or business. Audiobooks don’t count - it has to be a physical book.
Rule 5: Take a Daily Progress Photo
Snap a photo every day to track your transformation. It’s a small but powerful habit that keeps you accountable and helps you notice the subtle changes that a scale might miss.
How to Complete Each Task Successfully
Consistency is the name of the game, and a little planning can go a long way in making these tasks manageable. Start your day with the most challenging tasks while your energy is at its peak.
For your diet, meal prep is your best friend. Plan your meals and snacks ahead of time to avoid temptation and stay on track.
When it comes to workouts, treat them like appointments - non-negotiable and set in stone. If possible, knock out your outdoor session early in the day before weather or fatigue can derail your plans. Prepping your workout clothes the night before can also make mornings smoother.
To hit your water goal, invest in a bottle with ounce markings and keep it with you all day. Start drinking water as soon as you wake up to stay on pace.
For reading, find a consistent time - whether it’s before bed or during a lunch break - and keep your book in a visible spot to remind yourself of the task.
As for the progress photo, take it at the same time each day with consistent lighting and setup. This makes it easier to document your journey and see how far you’ve come.
These habits not only help you complete the daily tasks but also prepare you to handle unexpected challenges along the way.
The Restart Rule and How to Avoid It
The restart rule is one of the toughest parts of 75 Hard: miss just one task, and you’re back to square one. It’s a rule designed to push your resilience to the limit.
To avoid this, use a checklist - whether it’s in a notebook or an app - to track your progress throughout the day. Rob Cressy captures the mindset perfectly: "I forgot' is never an excuse." The earlier you complete your tasks, the less likely you are to run into scheduling issues. Partnering with someone else doing the challenge can also keep you motivated and accountable.
Mindset for Success
Embrace the fact that this challenge is meant to disrupt your routine. As Rob Cressy points out, "There is no perfect time to start 75 Hard. You will always have weddings, vacations, work trips, family events, holidays, and things that are already on the calendar. It is designed to be inconvenient. That's one of the things that makes it worth it."
Instead of waiting for the "right time", focus on planning around obstacles. Bad weather? Have a backup indoor workout ready. Social event? Bring your own healthy meal or snack. Each day is a chance to grow, and overcoming these hurdles is what makes the journey worthwhile. Let that mindset carry you through the toughest moments.
Developing the Right Mindset for Success
Setting Goals and Mental Preparation
Getting your mind in the right place is crucial before you even begin the 75 Hard Challenge. This isn't just about ticking off physical tasks - it's about retraining your brain to embrace discomfort and push past resistance.
Start by writing down your personal "why." Maybe you're doing this to prove you can stick to your commitments or to break free from habits that have been holding you back. Whatever your reason, it should be meaningful enough to keep you going when things get tough.
Plan ahead to minimize decision fatigue. Map out your workouts, meals, and nonfiction reading in advance. That way, when you're worn out on day 23, you won't waste energy debating what to eat or which workout to do.
Set yourself up for success with small but impactful habits. Lay out your workout clothes the night before, and keep your water bottle in plain sight as a reminder to stay hydrated. These tiny steps add up, giving you an edge as the days progress.
Focus on building consistent daily habits instead of obsessing over the end goal. As Andy Frisella, the creator of the challenge, says:
"75 days is a small price to pay to become the best version of yourself."
These preparations create a solid foundation, helping you stay motivated and ready to tackle the challenge ahead.
How to Stay Motivated for 75 Days
Once your systems are in place, lean on them to stay motivated. Take things one day at a time to avoid feeling overwhelmed by the full 75-day commitment. Celebrate small victories, like completing your first week or reaching the halfway point.
When that inner voice of doubt creeps in - telling you you're too tired or it's too hard - counter it with positive self-talk. For example, turn "I can't do this" into "I'm building mental toughness right now."
Visualization can be a powerful tool. Picture yourself successfully completing the challenge and the confidence you'll feel on day 75. As Sports Psychology Today explains:
"By visualizing success, you program your subconscious to move towards success."
Keep a checklist handy to track your progress and consider partnering with someone who's also doing the challenge. Marking off tasks and sharing updates with a friend adds accountability and encouragement.
Every day is a chance to grow. Each workout, each page of a book, and every healthy meal is proof that you're capable of sticking to your commitments and achieving more than you thought possible.
Handling Obstacles and Setbacks
Even with clear goals and daily wins, challenges are inevitable. But obstacles aren't the end of the road - they're part of the journey.
When you feel mentally drained, take a step back and assess the root cause. Often, it's something like dehydration, lack of sleep, stress, or self-doubt rather than actual physical exhaustion. Break your workout into smaller chunks - five minutes at a time if needed - and use positive self-talk to push through.
Stay present when challenges arise. Dan Millman captures this idea perfectly in Peaceful Warrior:
"Where are you? Here. What time is it? Now. Who are you? This moment."
By focusing on the present, you can stop worrying about past mistakes or future hurdles and concentrate on what you can control right now.
Reframe setbacks as opportunities to improve. Struggling with time management? Use it as a chance to get more organized. Feeling pressure from others? Let it strengthen your resolve to stick to your values. Every challenge you overcome builds your resilience.
Flexibility is just as important as mental toughness. If your outdoor workout gets rained out, switch to an indoor session instead of skipping it. Shift your mindset from "Why can't I do this?" to "How can I make this work?"
Finally, practice self-compassion, but don't lower your standards. Some days will be harder than others, and that's okay. Just don't let a tough day turn into an excuse to quit. As the Japanese proverb reminds us:
"Fall seven times, stand up eight."
Each obstacle you face is a chance to grow stronger, mentally and emotionally. Every time you push through a setback, you prove to yourself that you're capable of more than you ever thought possible.
75 Hard Rules - An Overview of the 75 Hard Challenge Rules
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Apps and Tools for Tracking Your Progress
Keeping up with the 75 Hard Challenge can feel daunting, but the right apps and tools can make it much more manageable. Using digital tools not only saves time but also ensures you stay focused on completing your daily tasks. These apps simplify the process, allowing you to concentrate on the discipline required for your workouts, diet, and other challenge components.
The trick is to find tools that fit seamlessly into your routine, so tracking progress doesn’t feel like just another task on your to-do list.
Growth Bundle: A Comprehensive Support System
For an all-in-one solution, Growth Bundle offers a suite of 12 apps designed to enhance mindfulness, wellbeing, and productivity - all under one subscription. With an impressive average rating of 4.6 stars from over 190,000 reviews, it’s a proven resource for staying on track with your goals.
Here’s a closer look at some of the standout apps included in Growth Bundle:
- The Mindfulness App: Perfect for guided meditations, this app helps you stay calm and focused during challenging days. You can easily fit a session into your lunch break or post-workout cooldown.
- WeFast: This app is ideal for diet tracking, especially since the 75 Hard Challenge requires sticking to a strict diet with no cheat meals. It also fosters a sense of community, with over 70,000 users sharing recipes and support, making it particularly helpful for mindful eating.
- Reflectly: With its sleek design and AI-driven insights, Reflectly turns journaling into a meaningful and even enjoyable part of your day. It offers motivational quotes and personalized prompts to keep you inspired throughout the challenge.
As Growth Bundle puts it:
"The Growth Bundle is a curated set of apps for self-care, mental health and productivity, bundled together under a single subscription."
The best part? You can try these apps for free before committing to a subscription.
Incorporating Apps into Your Routine
Using the right apps can transform your daily schedule into an organized, productive system. Here are two that stand out:
- Timebloc: This app helps you visually organize your day by blocking out time for specific activities, like your two required workouts. Available on both iOS and Android, it ensures you stay on top of your commitments without feeling overwhelmed.
- The Do App: A favorite for habit tracking, this app lets you monitor your progress with satisfying visual streaks and trends. Completing tasks is marked with colors, giving you a clear picture of how far you’ve come.
The key to success is making these apps a natural part of your day. By signing in with your Growth Bundle account and enabling essential notifications, you can stay on track without feeling bombarded.
As business leader Tamanna Ramesh advises:
"Calendars help you allocate time for tasks and appointments. Time-blocking on a calendar visually structures your day, ensuring a balance between high-priority tasks and downtime. I recommend adding buffer time between activities to avoid feeling rushed."
Once your schedule is in place, the visual data from these apps helps you fine-tune your performance as you progress through the challenge.
Visual Tracking for Motivation
For monitoring your physical progress, HealthView is a standout app. It enhances Apple Health’s functionality with a user-friendly interface that syncs with your Apple Watch. You can set personal goals, track key metrics, and customize the app to focus on what matters most to you.
Visualizing your progress can be incredibly motivating. In 2020, 87.4 million smartphone users in the United States used fitness apps at least once a month. Seeing tangible results keeps you accountable and inspired to push forward.
CEO Justin Belmont highlights the power of honest tracking:
"Our brains lie. You think you spent 2 hours being productive, but really, you wasted 45 minutes scrolling Instagram. Writing it down gives you the cold, hard truth - and the power to fix it."
Tracking tools like these reveal patterns and trends, helping you make adjustments that improve your overall performance.
Cassandra Nychay, a people and culture manager, underscores the long-term benefits:
"Apps like Clockify or Toggl are amazing for seeing exactly how much time you spend on specific tasks. They're especially useful for spotting trends over time or tracking progress toward bigger goals. Plus, they make it easy to adjust and experiment."
Common Problems and How to Solve Them
The 75 Hard Challenge is designed to push you beyond your comfort zone, so it's no surprise that obstacles will arise along the way. The good news? With the right mindset and strategies, you can tackle these issues head-on and keep moving forward. Let’s dive into some common problems and how to handle them.
Managing Time with a Busy Schedule
Fitting in two 45-minute workouts, daily reading, and meal planning can feel overwhelming when you're juggling work, family, and other responsibilities. The key? Start early and stay organized.
"Prioritize 75 Hard tasks early in the day (aka Start Hard)."
Many participants swear by starting their day with the first workout, sprinkling reading sessions throughout the day, and prepping meals in advance. To make this easier, tools like Timebloc from Growth Bundle can help you block out time for each task, treating them as non-negotiable appointments.
Preparation is another game-changer. Lay out your workout gear, fill your water bottle, and place your book where you’ll see it - all the night before. For accountability, jot down your five daily tasks and check them off as you go. This simple system ensures nothing slips through the cracks.
By managing your time well, you'll be better equipped to handle other challenges, like social situations and burnout.
Handling Social Situations and Peer Pressure
Social events can be tricky when you're trying to stick to the challenge. The solution? Plan ahead. Eat a compliant meal before heading out, and decide how long you’ll stay to minimize temptation. Bringing your own snacks or a dish that aligns with your plan can also help you stay on track.
Need extra support? The WeFast app from Growth Bundle connects you with a community of over 70,000 users who share recipes and tips, including strategies for navigating social settings.
Avoiding Burnout and Staying Balanced
The intensity of 75 Hard can lead to both physical and mental fatigue. To avoid burnout, mix up your workouts. Alternate between high-intensity sessions and lighter activities like yoga, walking, or swimming. As long as each workout lasts 45 minutes, it counts.
Even though the program doesn’t include rest days, it’s important to listen to your body. If you’re feeling worn out, adjust your routine to include recovery-focused activities. This approach helps make the challenge more sustainable over time.
Stress management is just as important as physical recovery. Incorporate mindfulness into your routine with tools like The Mindfulness App from Growth Bundle, which offers guided meditation sessions. A quick 10-minute session during a break can do wonders for your focus and mood.
Feeling mentally drained or questioning your commitment? Go back to your “why.” Review the goals you set at the start and remind yourself of the growth you’re working toward. Journaling with apps like Reflectly can also help you process emotions, track your progress, and stay motivated.
Completing Your 75 Hard Challenge Successfully
Making it to day 75 is about so much more than checking off tasks - it’s about building a lasting mindset of discipline and resilience that changes how you tackle challenges in every part of life.
Main Lessons from the Challenge
The 75 Hard Challenge proves that consistency matters more than perfection. Over the course of 75 days, you’ve shown how sticking to daily actions can reshape your mindset and silence excuses. One of the most powerful takeaways is learning to stop making excuses. As Andy Frisella puts it:
"It has eliminated excuses that I used forever…I'll eat better tomorrow, I'll stop drinking after football season, I'll read more when I have more time. If it must happen eventually, it must happen immediately."
Another key lesson is that small, consistent actions lead to big results. Those 45-minute workouts, daily reading sessions, and progress photos weren’t just tasks - they became building blocks for a disciplined lifestyle. You’ve learned to prioritize what matters most and follow through no matter the circumstances.
These lessons naturally pave the way for maintaining these habits and continuing to grow, especially with the help of digital tools.
Using Digital Tools for Long-Term Growth
The habits you’ve developed during 75 Hard don’t have to stop at day 75. With the right tools, you can transition from following the strict regimen to maintaining an accountable and sustainable lifestyle.
Apps like The Do App and Reflectly from Growth Bundle can help you track your progress and stay disciplined long after the challenge ends. The 75 HARD App, highly rated at 4.7 out of 5 from over 200 reviews, is another great resource to keep you on track. As one reviewer, Tommy H., shared:
"I love the app because it keeps me on track in a very simple way... 75 Hard for me is a lifestyle that I look forward to after I finish my first time."
Staying connected with others can also make a difference. Sharing progress with friends or using apps that offer group tracking features can help you maintain the sense of community and accountability that kept you motivated during the challenge.
With these tools and strategies, you can carry the momentum forward and continue building on the foundation you’ve created.
Getting Started with Your Challenge
To set yourself up for success, start by picking a date that avoids holidays or particularly stressful times. Download key tools like the 75 HARD App and use scheduling apps such as Timebloc to organize your daily tasks. Andy Frisella emphasizes the importance of having the right tools:
"The 75 HARD App is the easiest and most convenient way to stay on track as you go through 75 HARD."
Set up a system to track all five daily tasks. Whether you stick with the official app or use complementary tools like Timebloc for planning and The Do App for habit tracking, having everything in place helps you avoid excuses or missed tasks.
Define your purpose clearly before you begin. Write down why you’re taking on the challenge and what you want to achieve. Whether it’s building confidence, proving something to yourself, or becoming more disciplined, your "why" will keep you grounded on tough days.
Finally, prepare your environment to make staying consistent easier. Stock up on compliant foods, set up a workout space, select your reading material, and make sure your gallon water jug is ready to go. Reducing obstacles in your daily routine makes it simpler to stick to the plan.
The 75 Hard Challenge isn’t just about completing tasks - it’s about transforming yourself. With the right mindset, tools, and preparation, you’re not only ready to finish the challenge but to take its lessons into every aspect of your life.
FAQs
How can I effectively manage my time to complete the 75 Hard Challenge while handling a busy schedule?
To keep up with the 75 Hard Challenge while juggling a hectic schedule, preparation is key. Start by organizing the essentials the night before - lay out your workout gear, prep your meals, and plan your day. This simple habit can save you valuable time in the morning and set the tone for a productive day.
Break down the challenge tasks into smaller, bite-sized pieces to tackle throughout the day. This approach makes it easier to stay on track without feeling overwhelmed. Tools like a journal or tracking app can be game-changers for monitoring your progress and holding yourself accountable.
Planning ahead is another crucial step. Map out your workouts and meals in advance so you're not left scrambling at the last minute. Consistency is your best ally, so set reminders and build a daily routine that works with your lifestyle. Small tweaks - like squeezing in quick, effective workouts or using short breaks to check off tasks - can make a big difference in staying committed without derailing your schedule.
How can I adjust the 75 Hard Challenge diet if I have dietary restrictions or specific health concerns?
If you have specific dietary needs or health concerns, you can adjust the 75 Hard Challenge diet to fit your requirements while maintaining its core values of discipline and consistency. The goal is to craft a well-rounded, nutrient-dense meal plan that supports your health objectives and excludes any ingredients you need to avoid, like allergens or restricted foods.
To make sure your plan is both safe and effective, consider working with a healthcare professional or a registered dietitian. The most important part is sticking to your tailored diet throughout the challenge, focusing on both your well-being and the mental resilience the program aims to build.
How can I stay motivated and mentally strong throughout the 75 Hard Challenge?
Staying motivated and mentally strong during the 75 Hard Challenge means keeping your goals front and center while staying committed to self-improvement. Start by defining clear and meaningful objectives - ones that genuinely inspire you and give you a reason to push through the tough days. This challenge isn’t just about physical changes; it’s a test of your mental grit.
Build consistent daily routines to keep yourself on track. Simple habits like snapping progress photos or jotting down your thoughts in a journal can help you monitor your growth and recognize even the smallest wins. When discomfort creeps in, see it as part of the journey - proof that you’re growing. And if you hit a bump in the road, view it as a chance to learn and get better. Most importantly, keep your eyes on the ultimate goal: building discipline, strengthening your resilience, and creating healthier habits that last a lifetime.