The 75 Hard Challenge is more than a fitness program—it’s a test of mental toughness, discipline, and self-discovery. I embarked on this journey with hesitation, feeling inadequate and unsure if I could truly commit to such a rigorous challenge. However, with each passing day, I began to uncover not only my physical capabilities but also the depth of my mental and emotional resilience. In this blog, I’ll share my initial experiences, the challenges I faced during the early days, and the strategies that helped me stay on track.
Why I Started the Challenge
My decision to take on 75 Hard was fueled by a deep desire for change. I wanted to honor my late brother, who struggled with self-identity and alcohol addiction. His battle and untimely passing reminded me of the importance of self-discipline and mental fortitude. This challenge became my way of paying tribute to him while also proving to myself that I could overcome my own limitations.
For Those Ready to Change Their Life with 75 Hard
If you’re here, it means you’re considering making a bold move to transform your life. Congratulations—you’ve already taken the first step! The 75 Hard Challenge is about more than fitness or following rules; it’s about reclaiming your power, resetting your mindset, and discovering what you’re truly capable of. Below, I’ve listed the most important things to know before starting and how to set yourself up for success.
1. Know the Rules and Commit Fully
The foundation of 75 Hard is strict adherence to its rules:
- Two 45-minute workouts per day (one must be outdoors, no matter the weather).
- Drink one gallon of water daily.
- Read 10 pages of a nonfiction or self-improvement book.
- Follow a diet (any diet of your choice with no cheat meals).
- Take a progress photo daily.
- Absolutely no alcohol.
Key Tip:
Commit 100%. Being 98% committed leads to excuses; being 100% removes the option to quit. Remember, there’s no “almost” in 75 Hard—you either follow the rules or start over.
2. Build Your Why
Your “why” is your anchor. It’s the reason you’ll keep going when the days get hard (and they will). Reflect on why you want to change your life:
- Is it for your health?
- To rebuild self-confidence?
- To prove to yourself that you’re capable?
- To inspire your family or honor someone’s memory?
Write it down and remind yourself of it daily. A strong “why” will push you through when motivation fades.
3. Plan for Success
Starting unprepared is a recipe for failure. Take time to create a solid plan before Day 1.
Logistics
- Workouts: Decide on your indoor and outdoor workout routines. Have a backup plan for bad weather or time constraints.
- Diet: Choose a diet plan that aligns with your goals. Meal prep to avoid temptations or last-minute decisions.
- Water: Invest in a large water bottle with measurement markers to track your intake.
- Books: Select books that inspire growth and align with your journey (check Andy Frisella’s recommended reading list).
- Daily Schedule: Block time in your calendar for each task. Prioritize completing them early in the day to avoid last-minute scrambles.
4. Embrace Mental Toughness
75 Hard isn’t just about physical challenges; it’s a test of your mental strength. Here’s what you need to know:
- It’s Not About Motivation: Motivation comes and goes. Discipline is what keeps you going. Build the habit of showing up every day, no matter how you feel.
- Reframe Hard Days: Struggle is part of the process. Instead of thinking, “Why is this so hard?” say, “Hard is supposed to happen—it’s how I grow.”
- Focus on the Present: Don’t get overwhelmed by 75 days. Take it one day, one task at a time.
5. Prepare for Challenges
Life will test you during 75 Hard. Here’s how to tackle common obstacles:
- Time Constraints: Wake up earlier or use breaks to complete tasks. Use the “Power List” method to prioritize your day.
- Social Events: Stick to your plan, even at gatherings. Opt for soda water or mocktails to avoid alcohol and stay accountable.
- Temptations: Keep reminders of your goals visible—post-it notes, phone wallpapers, or progress photos.
6. Invest in Your Growth
Part of the challenge is about expanding your mind. Use the reading requirement as an opportunity to learn and grow. Some recommended books for personal development include:
- “Atomic Habits” by James Clear
- “Can’t Hurt Me” by David Goggins
- “The 5 AM Club” by Robin Sharma
- “The Subtle Art of Not Giving a Fck”* by Mark Manson
7. Build a Support System
While the challenge is personal, having accountability can make a huge difference.
- Share your journey on social media or in a group.
- Partner with a friend or family member who shares similar goals.
- Join online forums or communities of people doing 75 Hard.
8. Track Your Progress
Daily progress photos might seem tedious, but they’re an essential part of the process. Over time, these pictures will serve as a powerful reminder of how far you’ve come.
9. Expect Transformation Beyond the Physical
Many people start 75 Hard for physical results, but the true transformation is mental and emotional. You’ll discover:
- A stronger sense of discipline and self-control.
- Increased confidence from keeping promises to yourself.
- A newfound appreciation for hard work and persistence.
10. Create Systems for Long-Term Success
The end of 75 Hard isn’t the end of your journey—it’s the beginning. To maintain your results and mindset:
- Continue prioritizing daily habits like reading, exercising, and staying hydrated.
- Transition into “live hard” phases or other personal challenges to keep growing.
- Automate tasks and build routines that align with your long-term goals.
11. Final Thoughts: “What If?”
The most powerful question I asked myself during 75 Hard was, “What if?”
- What if I stopped doubting myself?
- What if I gave 100% to becoming my best self?
- What if this challenge could change my life?
The answer was clear: Everything is possible when you commit.
If you’re thinking about starting 75 Hard, don’t wait for the perfect moment. Start now. Be willing to embrace the difficulty, push past your limits, and discover the unrecognizable version of yourself waiting on the other side.
You’ve got this. Take that first step and show the world—and yourself—what you’re capable of.
The Early Days: Breaking Through Doubt
Day 1: Overcoming Resistance
The first day felt monumental. As I reviewed the rules—two 45-minute workouts, a gallon of water, reading 10 pages of a nonfiction book, sticking to a diet, taking a progress photo, and zero alcohol or cheat meals—I was overwhelmed. My inner dialogue was filled with self-doubt: Can I really do this?
I realized that self-love doesn’t always come naturally. It’s a skill you develop by showing up for yourself daily, even when it feels uncomfortable. By focusing on the present moment rather than the 75 days ahead, I found the courage to begin.
The Challenges I Faced
1. Time Management
The sheer number of tasks felt daunting at first. Balancing two workouts a day, alongside work, personal responsibilities, and the program’s additional requirements, required meticulous planning.
What Helped:
- The Power List: I created a daily checklist of my tasks to ensure nothing was forgotten. Breaking the day into manageable blocks made the challenge less overwhelming.
- Morning Routine: Starting my day with one workout and reading ensured I tackled critical tasks early, leaving room for flexibility later.
2. Physical Fatigue
By Day 3, the physical demands began to take a toll. My body ached, and the temptation to skip a workout was strong.
What Helped:
- Stretching and Recovery: I incorporated stretching routines and foam rolling to minimize soreness.
- Embracing the Suck: I reminded myself that growth often happens in discomfort. “Hard” isn’t a sign to stop—it’s a signal to push forward.
3. Mental Battles
Mental fatigue hit hard around Day 5. Doubts crept in, and I questioned whether I could sustain this level of commitment.
What Helped:
- Affirmations: I repeated the phrase, “I will,” as a daily affirmation. This simple declaration became a powerful motivator.
- Mindset Shift: I reframed the challenge as an opportunity for transformation rather than a burden. The thought that “hard is supposed to happen” helped me embrace the process.
Strategies for Success in the Early Days
1. Define Your Why
Your “why” is the foundation of your success. For me, it was about honoring my brother, proving my capability, and building a life of discipline and joy. When I felt like giving up, I returned to my purpose, which gave me the strength to keep going.
2. Plan for the Unpredictable
Life is unpredictable, and challenges will arise. Early on, I prepared for scenarios like a closed gym or bad weather.
Examples:
- Outdoor workouts became my backup plan for when I couldn’t hit the gym.
- Keeping meals prepped and water bottles ready ensured I stayed on track with my diet and hydration goals.
3. Build a Support System
While 75 Hard is an individual challenge, having support can make a world of difference. Sharing my progress on social media and engaging with others on similar journeys created a sense of accountability and motivation.
4. Prioritize Self-Reflection
Each day, I reflected on my progress and struggles. Journaling allowed me to process my emotions and recognize small victories, reinforcing my commitment to the challenge.
5. Focus on One Day at a Time
Thinking about 75 days all at once can be overwhelming. Instead, I focused on executing each task to the best of my ability for that day. Success is built one day at a time.
Lessons Learned
1. Self-Love Requires Discipline
I realized that self-love isn’t just about treating yourself—it’s about holding yourself to a higher standard. By completing the tasks each day, I was showing myself love through discipline and accountability.
2. Simplicity is Powerful
The beauty of 75 Hard lies in its simplicity. Drink water. Work out. Read. Eat clean. Take a photo. There’s no room for excuses, just execution.
3. Growth Happens in Discomfort
The moments when I wanted to quit were the moments that shaped me the most. Pushing through those hard times strengthened my mind and body.
Advice for Others Starting 75 Hard
- Prepare Mentally and Logistically
- Know the rules inside and out.
- Plan your meals, workouts, and daily schedule ahead of time.
- Ask yourself commitment questions: What will I do if it rains? What if the gym is closed?
- Start Small, Think Big
- Focus on nailing the first week rather than the entire challenge. Building momentum is key.
- Celebrate Small Wins
- Each completed task is a victory. Acknowledge your progress daily.
- Embrace Community
- Share your journey with friends, family, or an online group. Their encouragement can keep you going when the road gets tough.
- Let Hard Days Teach You
- The hardest days are where the magic happens. Embrace the challenges—they’re shaping you into the best version of yourself.
Final Thoughts
Completing the first week of 75 Hard was a transformative experience. It taught me the value of self-discipline, the power of living in the present, and the importance of showing up for myself. Whether you’re just starting or contemplating the challenge, remember: You are capable of more than you think. Commit fully, embrace the process, and watch yourself grow.
As the poem “The Man in the Glass” says:
“You can fool the whole world down the pathway of years,
And get pats on the back as you pass,
But your final reward will be heartache and tears,
If you’ve cheated the man in the glass.”
Look yourself in the mirror every day and know that you gave it your all. You’ve got this.
