The 75 Hard Challenge: A Simple Guide to Building Discipline and Resilience

The 75 Hard Challenge: A Simple Guide to Building Discipline and Resilience

The 75 Hard Challenge is a popular program designed to help you build discipline, mental toughness, and healthier habits. Created by entrepreneur Andy Frisella, this challenge is more than just a fitness plan—it’s about changing your mindset and pushing yourself to be better every day. In this blog, we’ll break down what the 75 Hard Challenge is, its basic rules, benefits, challenges, and some tips to help you succeed.

What is the 75 Hard Challenge?

The 75 Hard Challenge is a 75-day program that focuses on developing mental strength and consistency. The idea is simple: follow five daily tasks for 75 days without any slip-ups. If you miss any task, you have to start over from day one. The challenge is meant to help you build good habits, push your limits, and improve your overall well-being.

The Five Rules of the 75 Hard Challenge

1. Follow a Diet: Choose any diet that works for you and stick to it for 75 days. There are no specific rules about what you should or shouldn’t eat, but you must commit to your chosen diet. No cheat meals or alcohol are allowed.
2. Exercise Twice a Day: You need to complete two 45-minute workouts each day. One of these workouts must be done outside, no matter the weather. You can choose any type of exercise, like walking, running, yoga, or weightlifting, as long as you stick to the 45-minute rule.
3. Drink a Gallon of Water: Every day, you must drink one gallon (about 3.8 liters) of water. Staying hydrated is crucial for your health and helps you feel energized throughout the day.
4. Read 10 Pages of a Non-Fiction Book: Read at least 10 pages of a non-fiction book each day. This helps you learn new things and grow personally. The focus should be on books that inspire or teach you something valuable.
5. Take a Progress Photo: Each day, take a photo of yourself to track your physical progress. This might seem simple, but it helps keep you accountable and allows you to see how far you’ve come.

Why Do the 75 Hard Challenge?

The main goal of the 75 Hard Challenge is to help you develop mental toughness. By sticking to these rules every day, you build habits that can improve all areas of your life. The challenge teaches you how to push through difficulties, stay focused on your goals, and take control of your actions.

Benefits of the 75 Hard Challenge

1. Build Mental Strength: Following the challenge for 75 days teaches you how to push through tough times and stay committed to your goals, even when it’s hard.
2. Create Better Habits: By consistently following a diet, exercising, and reading every day, you’ll start to form habits that can improve your life long after the challenge is over.
3. Improve Physical Health: The combination of daily exercise, a healthy diet, and plenty of water can lead to better physical health, including weight loss, improved fitness, and more energy.
4. Boost Confidence: Completing such a challenging program can boost your self-esteem and give you the confidence to take on other challenges in life.
5. Develop Discipline: The daily routine of the 75 Hard Challenge helps you develop discipline, which can carry over into other areas of your life, like work, relationships, and personal projects.

Challenges You Might Face

1. Sticking to the Routine: Following the same routine every day for 75 days can be tough. It requires a lot of discipline and focus, especially when life gets busy.
2. Physical Exhaustion: Exercising twice a day can be physically demanding. It’s important to listen to your body and make sure you’re not overdoing it.
3. Time Management: Finding time for two workouts, reading, and other tasks every day can be challenging, especially if you have a busy schedule.
4. Social Situations: The no-cheat-meals and no-alcohol rules might make socializing more difficult, especially at events where food and drinks are a big part of the experience.
5. Mental Fatigue: Staying motivated for 75 days straight can be hard, and you might feel mentally exhausted at times. It’s important to stay focused on your goals and remember why you started the challenge.

Tips for Success

1. Plan Your Days: Planning can make it easier to fit everything into your day. Set aside specific times for your workouts, reading, and other tasks.
2. Stay Accountable: Tell friends or family about your challenge, or join a community of others who are also doing 75 Hard. This can help keep you motivated and accountable.
3. Be Flexible with Workouts: If you’re feeling tired or sore, remember that your workouts don’t always have to be intense. Going for a walk or doing some light stretching still counts.
4. Focus on Your “Why”: Remind yourself why you started the challenge. Whether it’s to improve your health, build discipline, or prove something to yourself, keeping your motivation in mind will help you push through tough days.
5. Celebrate Small Wins: Every day you complete the challenge is a victory. Celebrate your progress, and don’t forget to give yourself credit for sticking with it.

Conclusion

The 75 Hard Challenge is a powerful way to build discipline, mental toughness, and healthier habits. While it’s not an easy program, the rewards can be life-changing. By following the five simple rules every day for 75 days, you can transform not just your body, but your mindset and your life. If you’re ready to push yourself and see what you’re capable of, the 75 Hard Challenge might be just what you need to take your life to the next level. Remember, it’s not just about finishing the 75 days—it’s about becoming a stronger, more resilient version of yourself.