The 75 Hard challenge has gained popularity as a powerful method to enhance both physical and mental discipline. Explore the five rules and challenge yourself to stick to the program for 75 days!
75 Hard: Harnessing Physical Discipline to Strengthen Mental Resilience
Discipline comes naturally to some, but it can be a challenge for many. It encompasses our ability to pursue goals, honor commitments, and follow through on promises—even when faced with difficulties.
Discipline is closely tied to grit, but it’s also about perseverance and pushing through discomfort. The 75 Hard Challenge, created by Andy Frisella, author of 75 Hard: The Tactical Guide to Winning the War With Yourself, emphasizes that physical discipline can serve as a powerful tool to enhance mental toughness, build grit, and cultivate greater discipline across all aspects of life.
If you’re ready to take on this challenge, here are the rules:
Here are the five rules of the 75 Hard Challenge that you must follow every day for 75 days straight. If you miss even one, you’ll need to start over:
- Complete Two 45-Minute Workouts Daily (One Must Be Outdoors)
This rule challenges you to push through, even when conditions aren’t perfect, like bad weather. It builds resilience by proving to yourself that you can stay committed no matter the circumstances. - Drink a Gallon of Water Daily
Proper hydration boosts your overall health, immunity, and mood. While this might seem like the easiest task, it reinforces focus and consistency in your daily routine. - Stick to a Diet
Choose any diet that aligns with your health goals—whether it’s low carb, high protein, vegetarian, or something else. The key is that it must require discipline but remain realistic enough to sustain for 75 days. - Read 10 Pages of a Personal Development Book Each Day
Opt for non-fiction books that inspire growth and self-improvement, such as entrepreneur or mindset-focused texts. This habit is a manageable way to invest in your personal growth every day. - Take a Progress Picture Daily
Documenting your progress through daily photos helps you stay accountable and track visible changes over time. Looking back on these pictures can be a powerful motivator as you see the results of your hard work.
Commit to these five rules to build physical discipline and mental toughness!
Medical disclaimer
Before beginning any new diet or physical challenge, it’s essential to consult with your doctor, especially if you have any pre-existing health conditions. It’s equally important to consider your mental health and readiness for such a commitment. For instance, strict dietary rules can be triggering for individuals with a history of eating disorders. Always prioritize your well-being and practice self-care before making significant changes to your diet or exercise routines. Listen to your body and ensure the challenge aligns with your personal needs and goals.