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The 75 Hard Challenge has taken the internet by storm, and with good reason. With 5 simple tasks per day, the challenge’s creator promises a whole new level of mental toughness.
THE 75 HARD CHALLENGE RULES
For 75 days straight, complete all of the following tasks. If you miss doing a task for a day, restart start from day 1.
- Follow a diet
- Workout twice a day for at least 45 minutes with one workout outside
- Drink 4 liters of water per day
- Read 10 pages of nonfiction each day
- Take a progress picture each day Tasks to add after day 75:
- Perform a random act of kindness
- Take a five minute cold shower
However, fitness, nutrition, and mental health professionals have critiqued this challenge as risk and dangerous. Given that original intention and approach of the challenge has been very successful for some people variations of the challenge have risen that make the challenge a great opportunity for anyone hoping to break out of a rut and build new habits.
THE NEW 75 HARD CHALLENGE RULES
For 75 days straight, complete all of the following tasks. If you miss doing a task for a day, restart start from day 1.
- List 20 things you are thankful for
- List 20 great things about yourself
- Exercise 45 minutes a day for 2 days, then stretch on 1 rest day, and repeat
- Eat healthy by eliminating sugar, limiting refined carbs, and adding a vegetable per meal
- No alcohol
- Read 10 pages of non-fiction
- Spend 15 minutes learning something new
- Spend 15 minutes doing something you’re passionate about
- Record every task per day completed in a journal In this post, we’ll review the 75 Hard Challenge, the new and improved version that I highly recommend, and my experience with the challenge – committing to skipping alcohol, committing to exercise and recovery, and practicing some great mental fitness routines over 75 rut busting days. Read on to discover how the pros, cons, best way to approach the challenge (that I recommend) and hear my experience!
CONTENTS OF THIS 75 HARD CHALLENGE REVIEW
What is the 75 Hard Challenge? What are the original 75 Hard Challenge Rules? Is the challenge dangerous or worth the effort? What are the cons and dangers of the 75 Hard Challenge? What are the Benefits of the 75 Hard Challenge? The New 75 Hard Challenge Rules Tips for getting the most of the 75 Hard Challenge My Experience with the 75 Hard Challenge The Verdict: Do I recommend doing the 75 Hard Challenge?
This excellent piece of advice highlights an opportunity to make everything in the 75 hard challenge a positive new habit or routine to maintain and benefit from in the long term. Let’s look at the old guidelines and a new set of 75 Hard Challenge rules for better results.
WHAT IS THE 75 HARD CHALLENGE?
The 75 Hard Challenge is a 75 day challenge created by Andy Frisella and aimed at building mental toughness by completing a series of 5 tasks every day based on the rules of the 75 Hard Challenge
WHAT ARE THE ORIGINAL 75 HARD CHALLENGE RULES
Each day, participants must complete all 5 of the following tasks each day.
- Follow a diet
- Workout twice a day for at least 45 minutes with one workout outside
- Drink 4 liters of water per day
- Read 10 pages of nonfiction each day
- Take a progress picture each day If a participant misses completing all of the tasks before they go to sleep, they must start back at day 1.
IS THE 75 HARD CHALLENGE DANGEROUS OR WORTHWHILE?
Whether the 75 hard challenge is dangerous for you depends on how you approach the challenge. Whether the 75 hard challenge would be worthwhile for you depends on what you expect to get out of your 75 days of commitment. When taking on "challenges" like these, you have to choose between two types of goals. Are you doing the challenge just to say you did something tough and prove something to yourself? Or, are you doing this challenge to create new habits, practices, and sustainable positive results. If you simply want to do something hard to do and you're not looking for sustainable results or worried about health risks along the way, the 75 Hard Challenge the way it is currently written may be fine for you.
However, suppose your goal is to build lasting positive change such as getting and staying fit or losing some weight, keeping it off, or adding a few positive habits like reading more or drinking alcohol less often. In that case, this challenge may need adjustments to align to the last positive change achieved with minimal risk along the way. The most important question to ask when assessing if this challenge is for you is, "If I continued the tasks from 75 Hard indefinitely, would the results be positive in a way that I want long term?" If the answer is yes, we're building positive habits and positive long-term change that's right for you. That's great. If the answer is "no," there are some risks, and we need to adjust. Some of the 75 hard challenge rules are risky and require much effort that may not lead to sustainable habits or results that will stick after the challenge. However, suppose you approach this challenge as a catalyst to reprogram bad routines in daily life and build in new, healthy habits and improvements (and we make a few changes to how we execute this challenge). In that case, this challenge absolutely has the potential to be beneficial. Whether or not this challenge will ultimately be beneficial to you depends on your goals. IF YOU ONLY WANT A TEST OF GRIT OR A RUSH TO SNAP YOU OUT OF A RUT, TRY THESE OPTIONS INSTEAD 75 days is a lot of time to invest in just testing whether or not you can complete something. If a personal test or a "rut buster" is what you're after, I highly recommend these taxing challenges that offer challenging conditions and hone mental fortitude and toughness in a much shorter period GORUCK Challenge or local rucking groups Run a Spartan race or other adventure race Run a marathon, competitively or on your own Run a triathlon or a sprint triathlon, competitively or on your own Do a silent meditation retreat - sitting still and quiet for 4 to 10 days is a true developmental challenge Backpack a continent for 75 days or even travel one of my recommended backpacker trails for 2 weeks: Taxing, testing, truly educational, and extremely enjoyable Signup for and run the Barkley Marathon with no hope of finishing…because no one finishes If you're isolated and can't commit to going somewhere right now, consider these options Run your own marathon Do a free silent meditation training at home Hike segments of the Pacific Crest Trail, Appalachian Trail, the continental divide, or any trail near you
HOW WE'RE IMPROVING WITH THE NEW 75 HARD CHALLENGE RULES
In our improved 75 hard challenge guidelines, we'll build on the good start already created and correct some of the faults we just talked about by adding some worthwhile changes. Then, further down the page, we'll share the new guidelines. Our 75 Hard Challenge Rules Upgraded: One workout per day maximum Sufficient rest and recovery days and emphasis on not just exercise but recovery and mobility Practicing habits and routines, we'll want to keep after day 75 Choosing specific, healthy eating guidelines that support our overall goals (performance, weight loss, energy levels, mental performance, etc.), not relying on "diets" or fads, and can be maintained after 75 days Personalize the rules and goals of the challenge to include your desires and goals Keep a checklist and check it off each day as proof that we're doing something to be proud of instead of tracking "instant results" and misleading results (body image).
WHAT THE 75 HARD CHALLENGE GETS RIGHT THAT WE'LL KEEP GOING
Despite the important points for improvement listed above, this challenge has much good already built- in, such as working out routinely, skipping alcohol, and building a habit of absorbing knowledge daily. The best option here is to continue with these good points and build on them. We'll make a few tweaks so that the challenge is sustainable (from a health standpoint) and leads to sustainable habits, and we're in business. The most significant potential benefits of the 75 hard challenge that we want to keep are: Building that "long term commitment" and grit muscle Breaking us out of a rut and ditching poor habits we've picked up in the last two years of instability around the world Building healthy, sustainable habits Losing weight Improving our fitness A catalyst for skipping alcohol Building a habit of absorbing knowledge
THE NEW 75 HARD CHALLENGE RULES
IF YOU'RE DOING THIS CHALLENGE FOR POSITIVE LONG-TERM CHANGE - WEIGHT LOSS, HEALTHIER
HABITS, MORE DEVELOPMENTAL ROUTINES - LET'S ADJUST THE 75 HARD CHALLENGE RULES.
Here are the tasks you'll do every day for 75 days straight:
THE NEW 75 HARD CHALLENGE RULES
For 75 days straight, complete all of the following tasks. If you miss doing a task for a day, restart start from day 1.
- List 20 things you are thankful for
- List 20 great things about yourself
- Exercise 45 minutes a day for 2 days, then stretch on 1 rest day, and repeat
- Eat healthy by eliminating sugar, limiting refined carbs, and adding a vegetable per meal
- No alcohol
- Read 10 pages of non-fiction
- Spend 15 minutes learning something new
- Spend 15 minutes doing something you’re passionate about
- Record every task per day completed in a journal
THE LOGIC BEHIND THE 75 NEW 75 HARD CHALLENGE RULES
- Be Thankful: Start each day listing 20 things you're thankful for, written or aloud If you are alive and breathing right now, you have a lot to be thankful for. Suppose you are aware of all of those amazing things. In that case, you're more likely to appreciate them and maintain a positive and empowering outlook because of that. Saying aloud, or writing, 20 things you're grateful for every morning - will jumpstart your day in a positive, empowering way and put you in a headspace of appreciation and strength regardless of what comes your way. You can do it in the shower, while you're making breakfast, or even while you're in bed.
- Self-Affirmations: Remind yourself that you're awesome: State 20 reasons why you're awesome and 20 things that you are/do that you should keep doing. We receive constant feedback (usually negative) and lists of things to improve daily. However, how often do you get reminded of the positive things you do to maintain, reinforce, or double down on? Nobody is perfect, and no one in this life will be, so focusing on imperfections to correct to reach perfection is not only a dead-end effort but its draining.
Every 2 days, we move, and exercise will be balanced with a day of "active rest." You'll skip the workout, and you'll do relaxing but beneficial stretching instead. For any effective fitness regimen, you need rest. In an adequately intense fitness program, 2 days of exercise creates the right amount of stimuli (tissue damage, hormone production) to make good use of a day of recovery, helping us build strength and burn fat optimally. With fitness over the 75 days, our goal isn't destruction. Our goal is strength, stamina, and mobility gains, and habits that support that in the long run. This potential habit, training for 2 days, resting 1, and getting back to training, is a routine we can and should do into old age and indefinitely. If this challenge programs in that routine, you're winning For rest days, set a timer for 20 minutes and just stretch your trouble spots. Then check your box on the challenge checklist for that day. If you need help stretching, I recommend these 10-minute stretch routines by body part Shoulders: This 5 way shoulder mobility drill works very well Lower back: Mobility WOD posterior chain legs and lower back work Hips and Groin: Loosening up the hips Lower Legs: Here Arms: Here
- 15 minutes of silence and reflection: Either meditate or sit in a quiet place and clear your mind Adding the mental component of quiet time and meditation levels up our challenge, so we're not just challenging our mind with learning and discomfort but promoting recovery from the mental and physical standpoints - something many people overlook in their lives The mind needs to be trained just like the body, and "mental strength" is rooted in self-discipline and focus. Additionally, just like the body, the mind needs rest. Meditation, or just simply sitting in a hammock in silence, carves out 15 minutes that simultaneously builds mental strength through the self-discipline of keeping the mind clear and embracing silence and chill while also allowing our minds to recover from the chaos in a way we don't normally allow time for on a daily basis. No matter what your goal, 15 minutes of silence will do wonders for your mind If you want a little light instruction and a lot of interesting information on meditation, I recommend Dr. Jon Kabat Zinn's book, Wherever You Go, There You Are. If meditating is too "woo-woo," give yourself 10 minutes to calm down and be alone with no stress or stimuli
- Eat healthy by minimizing processed sugar and refined carbohydrates in your diet, start the day with protein and fats, and eat within an 8-hour window: In this day and age, a new fad diet hits the internet every .5 seconds and infects the population with minimal scientific backing. We want to avoid this. What we want is to incorporate scientifically-backed healthy eating habits that 1) we are certain generally improve our health (based on scientific research and years of testing) 2) we can maintain and stay healthy well after the 75 days. I highly recommend these eating guidelines generally: "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar" This is excellent advice for eating no matter who you are. In the long term, your weight will drop to a healthy level, and you'll have enough fuel for the workouts and activities that make you feel alive. Additionally, start your day with a protein, fat, and a veggie-heavy breakfast - not a sugar bomb coated with syrup, and a side of syrup, sugary frappe Start applying these guidelines by practicing the following habits over the next 75 days: Skip refined sugar as much as possible Skip refined carbohydrates (bread, cakes, candy bars, etc.) Eat a savory breakfast, heavy with proteins, healthy fats, and veggies, instead of a sugary breakfast Intentionally eat vegetables at every meal Last, I recommend considering adding an "eating window" or intermittent fasting. Maintaining an extended period each day wherein our stomachs stay empty has the following benefits: Helps us avoid excessive food-induced hormone spikes throughout the day that highly correlate with disease and inflammation Gives your body a period to burn off stored food (fat) instead of burning the food you've just eaten Gives your body a period wherein no energy is spent digesting food, leaving that energy for the immune systems/recovery systems to be fully engaged. Best of all, intermittent fasting is a habit that we can apply to our lives indefinitely that will positively benefit us
- No Alcohol As accepted as alcohol is in society, it has a huge list of side effects that make it questionable and definitely detrimental in excess. The three main reasons not to drink alcohol are:
- Any amount of alcohol kills brain cells and reduces important grey matter you won't get those brain cells back. Anything that literally causes brain damage is worth skipping.
- Alcohol severely affects sleep patterns which in turn causes emotional volatility, mood swings, and reduced decision making capacity for days after drinking.
For 15 minutes every day, hit Youtube, open a book, or simply practice to experience learning something you want to learn for at least 15 minutes.
TIPS FOR GETTING THE MOST OF THE 75 HARD CHALLENGE
Stack your morning with the tasks that give you mental energy, positivity, and momentum that will carry you through the day Figure out the time management approach that works best for you - time management will be key to squeezing everything in Pull someone else in. This thing gets 10x easier with support. I have five people around me doing the challenge right now, and it makes a difference compared to day 1 going solo. Make the goal of the challenge to internalize positive habits. Don't make the goal of the challenge to lose weight. If you internalize healthy habits from the challenge, the healthy changes (such as weight loss) will happen on their own over time. Focus on the process for now. Use this challenge as a positive catalyst and an excuse to break into new routines Don't be afraid to tell someone, "sorry brother, can't drink, I'm doing a challenge," or "I have to head out now, going to bed early so I can work out tomorrow morning" as excuses to maintain your progress.
MY PERSONAL EXPERIENCE WITH THE 75 HARD CHALLENGE
Like many people over the past year, I adapted to the new normal; with fewer opportunities and motivation to live my "old normal" life, less healthy habits took the place of my lost routines and stacked with old bad habits from before. After a stint of isolation, I popped out of my cave with my surfboard, eyes squinting in the unfamiliar sunlight, and released, "Wow! How did I get this out of shape!" Along the way, I realized I was writing less, running less, and reading less. The banality of my limited routines stifled my motivation and led to the current state. Nothing was quite broken, but I had the potential to be better. I had the potential to do better. I decided to reassess, recalibrate, and rebuild my routines and standards. I did an elimination diet to figure out what foods fueled my body best and which didn't. I restarted a mobility program and equipped my home gym for calisthenics and Crossfit. Most importantly, I made the decision to jumpstart my actions - with the understanding that motivation would kick in eventually Around the same time that I had this realization, a friend posted on the 75 Hard Challenge. He was committing to 75 days of a list focused on self-improvement - which is exactly the kick I was on.
I was sold. However, after glancing at the list, a few elements seemed slightly risky and questionable. At first glance, the 75 hard challenge missed a few important points that could make or break the challenge - specific eating habits, sufficient rest from workouts, personalization in the goals, and a long- term positive change and sustainable habits approach. But the basic idea, committing to positive change, was an excellent start, and there's no need to throw out a perfect start. Also, I had already been skipping alcohol and working out for the past few weeks, so adding some learning and "mental hygiene" components was a great opportunity for improvement. So, I created the new 75 Hard Challenge Rules for positive long-term change, committed to the 75 days, and haven't looked back.
THE RESULTS: THIS CHALLENGE IS EXCELLENT
With a few of the right tweaks, this challenge has gone from being grueling (and potentially destructive) to a daily practice withs gradual improvements and a level of satisfaction that keeps me going. The 75 Hard Challenge does require and hone discipline and willpower, but in a manageable and satisfying way with observable results. After a month of routine workouts (I chose the 10,000 Kettlebell Swing Challenge), no alcohol, and skipping refined carbs, I've lost 6 pounds, feel stronger than ever, and my sleeping patterns and mental focus have improved immensely. I've regained a love of reading - choosing it over Netflix - and my mood has been better too. We'll see what day 75 looks like, but at this point, the challenge's benefits are well worth the sacrifice. With a few specific tweaks and upgrades, I highly recommend this challenge.
WHY AM I WRITING ABOUT THE 75 HARD CHALLENGE?
This challenge has the potential to be a 100% positive catalyst for your life, with zero - it just needs a few tweaks In my initial research of the 75 hard challenge, the most common question I was seeing was, "is the 75 Hard Challenge dangerous?" For the average person, I do not recommend the 75 Hard Challenge as it was originally written. However, the positive impact we can create in our lives with 75 days of commitment is immense Building healthy, productive long-term habits is the hardest thing to do, but the best thing to do - so that's what I'm making this challenge about, and that's what I want others to make it about as well.
