What Are 75 Challenges?
If you've been involved in self-help groups or planning groups, then you might know about 75 Challenges which are structured programs lasting 75 days and are designed to push your limits, form habits, and change some aspects of your life.
The most popular one is the 75 Hard Challenge, but many people find it too hard. So comes the more accessible alternative 75 Soft and 75 Medium. All three version share one thing in common: six rules and you do those every day.
So, what exactly do these challenges entail, how do they compare, and which should you pick? Let’s break it down step by step.
The Original: 75 Hard Challenge
75 Hard Challenges was started by Andy Frisella in 2019 and according to him, the program is not a diet nor fitness plan but a mental toughness program. He believed that people generally didn't succeed at their goals not because they couldn't, but lack of consistency, focus, and determination. And this challenge was going to change that.
The rules:
- Follow a strict diet (your choice, but no cheat meals or alcohol).
- Do two 45-minute workouts a day, and one of them had to be outdoors.
- Drink a gallon of water daily.
- Read 10 pages of a nonfiction/self-improvement book.
- Take a progress photo daily.
Miss a single task? Back to Day 1. The challenge is designed to test your consistency, focus, and grit.
Who is it for?
- Ideal for those looking for a no-excuses, high-accountability challenge.
- Perfect for individuals who thrive on structure and want to overhaul their habits quickly.
- Not recommended if you’re new to self-improvement or struggle with time constraints.
Pros:
- Builds ironclad discipline.
- Improve physically and mentally.
Cons:
- Extremely demanding and rigid.
- May lead to burnout if you’re not prepared.
The Middle Ground: 75 Medium Challenge
The 75 Medium challenge is a lighter form of 75 Hard. The challenge aims to bring 75 Hard to life but with the comfort of a less rigorous lifestyle for people who have a balanced way of life.
The rules:
- Follow a diet, limit cheat meals and alcohol
- Complete one 45-minute workout daily.
- Drink at least 2 liters of water daily.
- Read 10 pages of a nonfiction/self-improvement book.
- Take progress photos weekly (instead of daily).
Unlike 75 Hard, minor slip-ups don’t always mean starting over.
Who is it for?
- Great for people who want structure but can’t commit to the intensity of 75 Hard.
- Ideal if you’re trying to build habits but need flexibility.
Pros:
- More forgiving and sustainable.
- Encourages long-term habit formation.
Cons:
- Some may find it lacks the “push” factor of 75 Hard.
- Less accountability compared to stricter challenges.
The Gentlest Option: 75 Soft Challenge
It’s perfect for those who want to improve themselves but need a more approachable starting point. Same with 75 medium, there isn’t a universal rulebook, here’s a commonly followed version:
- Eat healthily and mindfully, with occasional treats.
- Exercise for 30 minutes daily (can be light or moderate).
- Drink at least 2 liters of water daily.
- Read 10 pages of any book (fiction or nonfiction).
- Do mindfulness or gratitude daily (optional).
Who is it for?
- Beginners starting out with self-development.
- Ideal if you want to build good habits but are short of time
Pros:
- Doable and beginner-friendly.
- Builds positive habits slowly.
Cons:
- Lacks the intensity some people seek.
- Results may be slower than 75 Hard or Medium.
Comparing the Challenges
| Feature | 75 Hard | 75 Medium | 75 Soft |
|---|---|---|---|
| Diet | Strict, no cheats | Flexible, no extremes | Mindful, treats allowed |
| Workouts | Two 45-min sessions | One 45-min session | One 30-min session |
| Hydration | 1 gallon daily | 2 liters daily | 2 liters daily |
| Reading | 10 pages nonfiction | 10 pages nonfiction | 10 pages any genre |
| Photos | Daily progress | Weekly progress | Optional |
| Flexibility | None (start over) | Moderate | High |
| Intensity | High | Medium | Low |
Which Challenge Should You Choose?
Choosing the right challenge depends entirely on your goals, current habits, and lifestyle. Here’s a quick guide:
- Choose 75 Hard if: You’re ready for an all-out transformation and thrive under pressure. You’ll need strong time management skills and a willingness to make sacrifices.
- Choose 75 Medium if: You need structure with room to fine-tune. It's the better one to develop habits without sacrificing life.
- Choose 75 Soft if: You're just starting with self-improvement or need to change gradually. It's great for those with a hectic lifestyle who don't want tiresome goals.
Remember, the best challenge is the one you’ll stick to. It's better to finish 75 Soft in full dedication than to quit 75 Hard halfway through.
How to Plan Your Challenge
Regardless of which challenge you choose, planning is key. Here’s how to set yourself up for success:
- Set Clear Goals: Understand why you’re taking on the challenge. Is it to build confidence? Improve health? Prove something to yourself? Write your goals in your planner for daily motivation.
- Track Your Progress: Use a habit tracker or a special planner page to keep yourself on track.
- Prepare in Advance: Stock up on books, plan workouts, and pre-prep meals.
- Celebrate Small Wins: Treat yourself for progress along the way, even something as minor as checking off a daily task.
Tips for Success in Any Challenge
To succeed in any of these challenges, you need a clear mindset and a practical approach. Here are some additional tips:
- Visualize the Finish Line: Spend time visualizing how you will feel and what you will have achieved after 75 days of commitment. This image can keep you moving forward.
- Break It Down: Instead of looking at 75 days as a whole, take it day by day.
- Adjust as Needed: If you went with 75 Hard and find that it's not feasible, step down to Medium or Soft instead of abandoning the program entirely.
- Stay Positive: Progress, not perfection. The goal is to improve, not perfection.
Free Tracker And Planner Resources for Your 75 Challenge
To help you stay on track, check are some free planners you can use from our freebie directory.
Download these free resources and start today. Remember, every step forward is one step closer to your best self. Let's make the most of these 75 days!