🏆 What is the 75 Hard challenge? My results & how to succeed

The 75 Hard challenge isn’t just a fitness program — it’s a mental toughness test.

For 75 days straight, I followed every rule:

• Two workouts per day (one outdoors, no excuses)
• A strict diet (no cheat meals or alcohol)
• One gallon of water every single day
• 10 pages of a non-fiction book
• A daily progress photo

And here’s the truth — most people fail the 75 Hard challenge because they rely on motivation.

But after completing it myself, I can tell you firsthand: discipline is what gets you through.

There were days I didn’t want to work out. Days where I felt exhausted, busy, or unmotivated.

But I showed up anyway. Because the real challenge isn’t physical — it’s mental.

In this in-depth guide, I’ll break down:

• What the 75 Hard Challenge is and how it works
• My personal experience, results, and biggest lessons
• How to finish 75 Hard without failing
• Common mistakes most people make (and how to avoid them)

If you’re thinking about starting the 75 Hard Challenge — or if you’ve failed before — this ultimate guide will give you everything you need to complete it successfully.

Let’s dive right in.

🏆 What is the 75 Hard challenge?

The 75 Hard Challenge is a 75-day mental toughness program created by Andy Frisella. While most people think it’s just another fitness challenge, it’s actually a test of discipline, consistency, and resilience.

It forces you to show up every single day, no matter what. You’ll have to follow strict daily tasks, push through discomfort, and eliminate excuses. If you miss even one task, you have to restart from Day 1.

Sounds intense? It is.

When I first started, I thought the hardest part would be the workouts.

But I quickly realized that the real battle is mental — sticking to the plan on days when you’re tired, busy, or just don’t feel like it.

Most people fail because they rely on motivation. But 75 Hard doesn’t care how you feel. You either do it, or you start over.

Later in this detailed 75 Hard guide, I’ll break down exactly what the rules are, how I completed them, and the biggest lessons I learned.

🧑‍🏫 Who created the 75 Hard challenge?

The 75 Hard challenge was created by Andy Frisella, an entrepreneur, speaker, and host of the Real AF Podcast. He’s also the CEO of 1st Phorm, a fitness supplement brand.

Frisella didn’t design 75 Hard as a fitness program — it’s a mental toughness challenge.

He saw how most people struggle with self-discipline, consistency, and execution, so he built a program that forces you to show up every single day, no matter what.

Most challenges let you off the hook. 75 Hard doesn’t. You either follow the rules exactly, or you start over from Day 1. Frisella’s whole point?

If you can stick to 75 Hard, you can apply that level of discipline to anything in life.

This motivational video captures the intensity of 75 Hard and Andy Frisella’s no-excuses approach to mental toughness.

Frisella also covers this in episode 14 of his Real AF Podcast, where he explains what makes this challenge so powerful.

💪 Does the 75 Hard challenge work?

If you follow 75 Hard exactly as it’s designed, does it actually work?

Yes — but only if you fully commit.

Most people fail 75 Hard because they approach it like a fitness challenge. But this isn’t about weight loss or aesthetics.

It’s about mental toughness, discipline, and proving to yourself that you can execute, no matter what.

I did 75 Hard while traveling, which made it even harder. Finding places to work out, sticking to my diet in different countries, and making sure I hit my water intake without easy access to filtered water — it forced me to eliminate all excuses.

But that’s the whole point of 75 Hard. It’s designed to break you out of old habits and force discipline into your life.

Here’s how 75 Hard changed me after completing it:

• More structured days – Every day was planned and intentional. No wasted time.
• No relying on motivation – I learned to execute even when I didn’t feel like it.
• Stronger mental discipline – Every challenge after this felt easier because I built the habits to push through.
• Better health & energy – While I didn’t start 75 Hard for fitness, my energy, sleep, and overall well-being improved.
• More self-confidence – If you can control your actions for 75 days straight, you start to realize you can take on anything.

But here’s the truth…

75 Hard isn’t a magic solution. If you just “check the boxes” without actually pushing yourself, you won’t get the full transformation.

It works if you use it to level up, not just complete tasks.

If you show up every day with the mindset of:

“How can I push myself today?”

“What excuse am I eliminating?”

“What version of me am I becoming?”

Then yes, 75 Hard works — and it will change you in more ways you probably can imagine before you start.

⚖️ Pros & cons of 75 Hard: is it worth it?

75 Hard is a mental toughness challenge that can completely transform your discipline, fitness, and mindset. But let’s be real — it’s not for everyone.

Some people thrive on the structure and accountability, while others struggle with the all-or-nothing approach. So, is 75 Hard worth it?

Here’s a balanced breakdown of the biggest benefits of 75 Hard and its downsides so you can decide if it’s the right challenge for you.

Let’s take a look at the pros and cons of 75 Hard.

✅ Pros of 75 Hard (why it’s worth doing)

🛠️ Builds extreme discipline – You train yourself to execute daily, no matter what.

🚀 Eliminates excuses – No more “I don’t have time” or “I don’t feel like it.” You do it anyway.

🧠 Strengthens mental toughness – It rewires your mindset to push through discomfort.

⏳ Creates unshakable routines – Forces you to structure your days intentionally.

💪 Improves fitness & health – While it’s not a fitness challenge, most people see serious physical changes.

🔥 Boosts confidence & self-belief – Completing 75 Hard proves you can follow through on what you say you’ll do.

❌ Cons of 75 Hard (the toughest parts)

📏 All-or-nothing rules – If you miss a single task, you restart from Day 1. No flexibility.

⏳ Time commitment is huge – 2 workouts a day + reading + tracking everything = high daily demand.

🌎 Tough while traveling – Finding workout locations, clean food, and hitting water goals can be a struggle.

🧠 No rest days – Training every day for 75 days straight can lead to burnout or fatigue.

🚫 Not for everyone – If you struggle with perfectionism, this challenge can be mentally draining.

Additional downsides of the 75 Hard challenge to consider

⚠️ Water intake can be excessive for some – Drinking 1 gallon (3.8L) daily is a big increase for many people.

• Potential risk: If you drink too fast, it can lead to water intoxication (hyponatremia)—when sodium levels drop too low.
• Best approach: Spread intake throughout the day instead of chugging large amounts at once.

🏋️ Risk of overtraining & fatigue – 75 consecutive days of 2 workouts a day can be demanding.

• Potential risk: If you’re not used to daily workouts, it may increase injury risk or lead to burnout.
• Best approach: Listen to your body — active recovery (like walking or yoga) can be a second workout.

🧠 Not ideal for those with a history of disordered eating – The strict diet & all-or-nothing rules can be mentally challenging.

• Best approach: Consider a more flexible alternative (like 75 Soft) if needed.
• Potential risk: If you struggle with perfectionism or food-related anxiety, this challenge might be harmful instead of helpful.

Final thoughts on health risks

👉 75 Hard works, but it’s not a one-size-fits-all challenge.

Being disciplined doesn’t mean ignoring your health. Adapt where necessary, and if something feels extreme, know your limits.

📜 75 Hard rules: how does 75 hard work?

The 75 Hard challenge is simple in theory but brutal in execution. It’s built around five non-negotiable daily tasks that you must follow for 75 days straight—no exceptions.

If you miss even one task, you start over from Day 1.

The 5 rules of 75 Hard:

1. Two 45-minute workouts per day – One must be outdoors, no matter the weather. This rule forces you to embrace discomfort and build consistency, no matter the conditions.
2. Follow a structured diet – No cheat meals, no alcohol. It doesn’t matter which diet you choose, but you must stick to it 100%, reinforcing self-control and long-term discipline.
3. Drink one gallon of water daily – Staying hydrated is non-negotiable. Many people underestimate this, but drinking a gallon daily improves focus, energy, and physical performance.
4. Read 10 pages of a non-fiction book – The official rule states that audiobooks don’t count, but since I was traveling a lot, I relied on Blinkist, Shortform, and Audible to absorb knowledge on the go. To stay accountable, I took detailed notes my epic book database in Notion and actively applied what I learned—which, to me, is the real purpose of this rule.
5. Take a progress picture every day – Even if you don’t see results yet. This keeps you accountable and lets you see real progress over time, even when the mirror doesn’t show it.

These may seem straightforward, but the real challenge isn’t just completing the tasks—it’s doing them every single day, no matter what.

Most people fail because they skip a workout when they’re tired, have “just one” cheat meal, or forget to take a picture.

But 75 Hard doesn’t allow excuses. It really forces you to show up even when you don’t feel like it.

Later in this guide, I’ll break down how I completed each of the 75 Hard challenge rules, what worked for me, and the biggest lessons I learned.

📷 My 75 Hard results (before & after)

I’ll add my personal results here very soon. I’m about to finish 75 Hard on February 28, so just a few more days.

75 Hard isn’t just about physical transformation — it’s a mental shift that rewires your discipline, resilience, and commitment.

I’ve done this challenge twice, once in 2021 and again in 2024, but this time, I took it to another level.

In July 2021, I started 75 Hard weighing 87 kg (way too high for me… I was pretty fat to be honest) and used swimming + strength training to get back into shape.

But this time, I began in December 2024, already in a better starting position—and my goal was to push myself even harder.

📈 My physical transformation

💪 Now at ~10% body fat (measured via full-body scan).

🏋️‍♂️ Muscle composition & overall values are excellent.

🔥 In the best shape of my life at 38 years old (turning 39 in May) — I feel better now than I did in my early 20s.

But the real transformation wasn’t just physical.

🧠 My mental shift & no-excuses mindset

I started 75 Hard after a tough breakup — I needed something that would push me to my limits and help me regain complete control over my habits, focus, and mindset.

Instead of staying stuck, I committed to one of the hardest challenges possible.

And I didn’t just do it in one place. I completed 75 Hard while traveling through Venezuela and Da Nang, Vietnam — working out in some of the most beautiful locations on the planet.

🏝 Swam in Morrocoy’s stunning waters

🌴 Trained in the jungle-like landscapes of Choroní

⛰ Hiked & worked out on Ávila Mountain (Sabas Nieves)

But I also did workouts in:

🏢 Cramped, old apartment gyms

🛫 Different time zones, unpredictable locations

⏳ Days where I had zero motivation

No excuses. Just execution.

🚀 How to succeed with 75 Hard – my best tips

Most people fail 75 Hard not because it’s impossible, but because they don’t plan ahead, overcomplicate things, or try to rely on motivation instead of discipline.

This challenge is designed to push you beyond your limits and build unshakable mental toughness.

The key to success? Consistency, preparation, and execution.

Below are the 10 most important tips that helped me finish all 75 days without failing.

Each powerful tip includes why it matters, how to implement it, and the most common mistakes to avoid—so you have everything you need to complete the 75 Hard challenge successfully.

1. Plan your workouts like important meetings

If you don’t schedule your workouts in advance, life will get in the way, and you’ll eventually miss one. And missing one means failing.

The simplest way to guarantee success?

Treat your workouts like important meetings. Fixed, non-negotiable, and already planned.

🎯 Why this matters

If you leave your workouts to chance, you’ll always find an excuse.

Two workouts a day means you must schedule them in advance. Planning ahead eliminates the risk of failure.

⚡ Action steps

• Schedule both 45-minute workouts in your calendar (one indoor, one outdoor). Treat them like meetings you can’t cancel.
• Lock in a default morning workout. Starting your day with a win makes it easier to stay on track.
• Have a backup workout option – If life gets chaotic, you should have a quick, no-excuse bodyweight session ready to go.

⚠️ Common mistakes

• Not having a backup workout – if something unexpected happens, you need a go-to plan that requires zero thinking.
• Thinking you’ll “find time” later – this leads to skipped workouts. Plan them in advance.
• Skipping morning workouts and trying to do both later – this rarely works, and you’ll run out of time.

2. Keep your diet stupid simple

A major reason why people fail 75 Hard not because of workouts, but because of their diet.

They overcomplicate it, make impulsive food choices, or leave too much room for error.

The key to success with the 75 Hard diet? Keep it stupid simple.

Have a clear, structured plan that eliminates decision fatigue and removes temptations.

🎯 Why this matters

If your diet is too complicated, you’ll struggle to stick to it. Simplifying your meals makes consistency automatic.

⚡ Action steps

• Pick 3–5 core meals and rotate them – Removing variety makes meal prep faster and decision-making easier.
• Meal prep at least 2-3 days ahead – If healthy food is always ready, you’ll never be tempted to cheat.
• Remove junk food from your environment – If it’s not in your house, you can’t eat it.

⚠️ Common mistakes

• Not defining clear diet rules – “Eating clean” is too vague. Set exact guidelines for what you will and won’t eat.
• Trying to cook new meals daily – This wastes time and leads to impulsive food choices. Stick to a routine.
• Keeping unhealthy snacks around – If there’s junk food in your house, you will eventually eat it.

3. Drink water early (or you’ll hate yourself at night)

Drinking a gallon of water a day (3.8 liters) sounds easy, until you forget and have to chug it before bed. And trust me, nobody wants to do that.

Staying on top of hydration throughout the day is key to succeed with this 75 Hard rule.

🎯 Why this matters

A gallon isn’t hard if you start early, but leaving it too late will wreck your sleep and make the challenge harder than it needs to be.

⚡ Action steps

• Drink 1 liter before 10 AM and another by 2 PM to stay ahead.
• Set hourly reminders to take small sips throughout the day.
• Use a gallon (3.8L) water bottle so you can track progress without guessing.

⚠️ Common mistakes

• Starting too late – Waiting until the evening to drink most of your water disrupts sleep and makes consistency harder.
• Drinking too much at once – Chugging large amounts can cause discomfort and frequent bathroom trips.
• Not tracking intake – Guessing instead of measuring leads to dehydration or drinking more than necessary.

4. Track everything or you’ll forget something

75 Hard isn’t just about doing the daily tasks. It’s about never missing a single detail. If you forget one thing, even by accident, you have to start over.

The easiest way to ensure success?

Track everything. It removes the risk of missing anything.

🎯 Why this matters

Your brain isn’t a reliable system. With workouts, water intake, reading, diet, and progress photos, something will slip through the cracks unless you have a tracking method.

The people who fail are usually the ones who think they can just remember everything.

⚡ Action steps

• Use a tracking app (Notion, a habit tracker like Streak or Atoms, or even a physical checklist) to log every completed task.
• Take your progress photo at the same time every day so it becomes automatic.
• Write down your meals and water intake so you don’t guess whether you’ve hit your targets.

⚠️ Common mistakes

• Trusting your memory – You’ll think you did everything… until you realize you missed a progress photo.
• Not using a structured tracking system – Keeping things “in your head” doesn’t work for long-term success.
• Failing to track small details – Every rule matters. If you skip something, even unintentionally, it still counts as failure.

5. Take your progress photos like an athlete, not a tourist

Most people treat their progress photos as an afterthought—random angles, bad lighting, and zero consistency.

But real progress isn’t just about feeling different—it’s about seeing measurable results.

🎯 Why this matters

Your body is changing daily, but if your photos aren’t consistent, you won’t see the real transformation. When you track progress like an athlete, every small win becomes proof that your discipline is paying off.

⚡ Action steps

• Take your photo at the same time every day (morning, same lighting, same spot).
• Use a neutral pose – stand straight, arms relaxed, no flexing. Progress isn’t about posing.
• Keep it simple – wear the same type of clothing for accuracy, and avoid distracting backgrounds.

⚠️ Common mistakes

• Inconsistent lighting and angles – If your photos look different each time, you won’t see the real changes.
• Skipping days – Progress happens gradually. Missing photos means missing proof of your hard work.
• Over-focusing on weight, not visuals – The mirror shows progress long before the scale does. Pictures are the real evidence.

6. Never rely on motivation. Discipline always wins

Motivation is fleeting. Some days, you’ll feel unstoppable. Other days, you won’t even want to start.

The people who finish the 75 Hard challenge aren’t the ones who stay motivated.

They’re the ones who stay disciplined and execute no matter what, even on days they don’t feel like it.

🎯 Why this matters

If you have to think about whether or not you’re going to do something, you’ve already lost.

The solution?

Remove decision fatigue. Build systems that make success automatic.

⚡ Action steps

• Pre-decide your workout times, meals, and reading schedule so there’s no room for negotiation.
• Use visual cues (pre-packed gym bag, meal-prepped food, water bottle always full) to reduce resistance.
• Stack habits together (workout → read → drink water) to create automatic momentum.

⚠️ Common mistakes

• Waiting to “feel ready” – Action creates motivation, not the other way around.
• Leaving things to chance – Without a system, discipline becomes a daily battle instead of a habit.
• Relying on willpower – Willpower fades. Systems last.

7. Master the art of “non-negotiable” thinking

The moment you debate whether or not to follow through, you’ve already lost.

People who finish 75 Hard don’t give themselves a choice.

They don’t “try.” They decide. Every task becomes non-negotiable—the workout gets done, the water gets finished, the book gets read. No debate. No excuses.

🎯 Why this matters

Discipline isn’t just about doing the work. It’s about removing the mental option to quit.

If something is negotiable in your mind, you will eventually fail.

Winners eliminate the debate before it even begins.

⚡ Action steps

• Adopt a “no matter what” mindset – The rule is simple: You do it. Period. No internal debate, no excuses.
• Remove mental loopholes – Don’t let yourself rationalize why skipping is okay. Train your brain to see skipping as impossible.
• Create a personal “no compromise” rule – Pick a phrase that locks you in. “I don’t miss.” “I always execute.” “It gets done. Period.”

⚠️ Common mistakes

• Leaving room for debate – The second you ask, “Should I do this?” you’ve already lost.
• Letting emotions dictate actions – It doesn’t matter how you feel. The task gets done.
• Thinking discipline is a switch you flip – It’s a skill you build. The more you execute without debate, the stronger you become.

8. Stack wins early in the day

If you leave workouts, water, or reading for later, life will get in the way.

The unexpected will happen, and discipline will feel harder as the day goes on.

Winning early makes the rest of the day easier.

🎯 Why this matters

Momentum is everything. When you stack wins early, you remove decision fatigue and build confidence. Starting strong makes it easier to finish strong.

⚡ Action steps

• Knock out at least two tasks before noon – ideally a workout and half your water intake.
• Read first thing in the morning so it never becomes an afterthought.
• Create a “Morning Wins Checklist” to keep yourself accountable.

⚠️ Common mistakes

• Leaving everything for later – You’re gambling that nothing unexpected will derail your day.
• Waiting until you “feel like it” – Action creates momentum, not the other way around.
• Underestimating how much discipline drains throughout the day – Your willpower is strongest in the morning. Use it.

9. Develop a “harder than 75 Hard” mentality

If you treat the 75 Hard challenge like it’s the hardest thing you’ll ever do, you’ll struggle.

High performers don’t see this as a one-time challenge. They see it as training for something bigger.

🎯 Why this matters

If 75 Hard is the hardest thing you’ve ever done, what happens after?

People who succeed long-term treat this as a stepping stone, not the finish line.

Your mindset should be: “What comes next is even harder.”

⚡ Action steps

• Reframe the challenge – See the 75 Hard challenge as a tool to build the habits you’ll carry for life.
• Raise the standard – Instead of just finishing, aim to dominate every part of the challenge.
• Plan beyond Day 75 – What’s next? Don’t let discipline fade once it’s over.

⚠️ Common mistakes

• Thinking 75 Hard is the ultimate test – It’s just the beginning.
• Going back to old habits after – The real challenge starts on Day 76.
• Not pushing for more – Winners don’t stop at discipline. They seek the next level.

10. Build a system to stay disciplined after 75 Hard

Most people finish the 75 Hard challenge, celebrate their success, and then slowly slip back into old patterns.

The disciplined high-performers don’t just finish—they build a system to keep going.

🎯 Why this matters

If you don’t have a structure for what comes next, you’ll eventually lose your discipline.

75 Hard is meant to change you for life, not just for 75 days.

⚡ Action steps

• Set non-negotiables for life – Decide which habits you will keep forever (workouts, water, reading, etc.).
• Create your next challenge – Whether it’s Phase 1 of Live Hard or your own structured plan, commit to something.
• Keep tracking your habits – Discipline fades without accountability. Use a system to stay consistent.

⚠️ Common mistakes

• Thinking you’re “done” – The second you stop tracking, your habits start slipping.
• Not having a post-75 plan – Without structure, discipline fades.
• Going back to old habits – If you stop doing what made you better, you’ll become who you were before.

💡10 lessons I learned from the 75 Hard challenge

75 Hard isn’t just a physical challenge — it’s a mental transformation that forces you to face your weaknesses, eliminate excuses, and rebuild yourself from the ground up.

The 75 Hard Challenge isn’t just about fitness—it’s a mental toughness test that forces you to show up every single day.

After 75 days of discipline, no excuses, and pushing past my limits, here are 10 game-changing lessons I learned that will stick with me for life.

1. Discipline always beats motivation

Most people think they need to feel motivated to take action.

But the truth is, motivation comes and goes — only discipline keeps you moving forward.

🏔 What I experienced:

• Some days, I felt unstoppable. Training in Venezuela’s most beautiful locations made the challenge feel easy.
• Other days, I had no motivation. Traveling, exhaustion, and soreness made every task feel like a grind.
• But I executed anyway. Because I knew motivation is unreliable — discipline is what carries you through.

⚠️ The hard truth:

• Motivation is easy when things are going well.
• But when life gets busy, when you’re exhausted, when you’re traveling — that’s when discipline matters most.
• The people who finish 75 Hard aren’t the most motivated. They’re the most disciplined.

🎯 How to apply this:

• Stop waiting to “feel ready.” Start executing now.
• Create non-negotiable rules for yourself. Example: “No matter what, I get my workouts done.”
• Build discipline through action—the more you execute, the more disciplined you become.

2. Your environment doesn’t matter — your actions do

Most people blame their environment for their lack of progress.

But success doesn’t depend on perfect conditions. It depends on how you execute, no matter where you are.

🏔 What I experienced:

• Some days, I felt unstoppable. Training in Venezuela’s most beautiful locations made the challenge feel easy.
• I also trained in tiny, old apartment gyms with barely any equipment.
• No matter the location, I showed up and executed.

⚠️ The hard truth:

• If you rely on ideal conditions, you’ll never be consistent.
• Some people wait for the “perfect gym,” the perfect weather, or the perfect setup. But winners adapt and get things done anyway.
• Your environment isn’t an excuse. Your discipline is your responsibility.

🎯 How to apply this:

• Stop waiting for “perfect” conditions — start executing with what you have.
• Learn to adapt instead of complain — even if you have limited equipment, do bodyweight workouts.
• Make execution your default setting, no matter where you are.

3. The small things add up fast

Progress isn’t about going all-in for a week of the 75 Hard challenge — it’s about showing up every single day. Small, consistent actions compound faster than you think.

🏔 What I experienced:

• Drinking a gallon of water a day felt excessive — then it became effortless.
• 10 pages of reading daily didn’t seem like much — but over 75 days, I consumed more knowledge than most people do in a year.
• Consistency mattered more than intensity—I didn’t need extreme effort, I needed to show up, day after day.

⚠️ The hard truth:

• One perfect workout won’t change your body. 75 consistent ones will.
• One good meal won’t transform your health. 75 disciplined days of eating will.
• Results don’t come from big bursts of effort – they come from stacking small wins every day.

🎯 How to apply this:

• Focus on showing up daily, not going all-in for a week.
• Trust the process — progress is invisible until it isn’t.
• Shift your mindset from “big results” to “small, daily execution.”

4. Your excuses are the only thing stopping you

The only thing standing between you and success is the excuses you make. Eliminate them, and you unlock your true potential.

🏔 What I experienced:

• I could’ve said, “I’m traveling, it’s too hard.”
• I could’ve said, “The weather isn’t ideal today.”
• But every time I faced an excuse, I chose to show up anyway — no matter the situation.
• It was the small decision to keep going that pushed me forward each time.

⚠️ The hard truth:

• Excuses are simply lies we tell ourselves to avoid discomfort and pain.
• If you let them control your actions, you’ll never get anywhere.
• The real difference between winners and losers is the ability to remove excuses and push forward when things get tough.

🎯 How to apply this:

• Recognize your excuses, but don’t let them stop you.
• Create daily non-negotiables — rules that you commit to, no matter what’s going on.
• The moment you start saying “No more excuses,” you’ll see massive growth in every area of your life.

5. Mindset is everything

Your mindset is your most powerful tool. If you believe you can, you will. If you believe it’s too hard, you won’t.

The 75 Hard challenge taught me that the real battle is won in the mind.

🏔 What I experienced:

• On days when everything felt difficult, it wasn’t my body that was holding me back — it was my mind.
• The challenge wasn’t just about completing workouts or drinking a gallon of water; it was about choosing to push through mental resistance each time.
• The first few days were easy, but after that, the real challenge became mentally showing up each day, no matter how I felt.
• Over time, I realized that my thoughts controlled my actions — and if I could master my mind, everything else would fall into place.

⚠️ The hard truth:

• Your mind will try to talk you out of the hard things.
• The moment you let doubt or fear take over, you lose the power to execute.
• Success is all about your mindset. The people who finish the 75 Hard challenge aren’t necessarily the most physically fit — they’re the ones who refuse to quit, no matter how tough it gets.

🎯 How to apply this:

• Train your mind daily — focus on the thoughts that serve your goals.
• Choose to show up every day, no matter how you feel. Your actions build your resilience.
• Reframe challenges as opportunities — the more you embrace discomfort, the stronger your mindset becomes.

• Further reading: 21 best TED Talks to change your life forever in 21 days

6. Movement isn’t optional — it’s key to mental clarity

Exercise isn’t just about staying fit. It’s about boosting mental clarity, sharpening your focus, and staying energized to take on life’s challenges.

The 75 Hard challenge taught me that movement is as essential for the mind as it is for the body.

🏔 What I experienced:

• I quickly realized that physical exercise wasn’t just about getting stronger—it was about feeling mentally clear.
• Whether it was hiking in Sabas Nieves or swimming in Morrocoy, those workouts became my mental reset.
• The days I felt overwhelmed or distracted were often the days I hadn’t moved enough.
• Moving my body reduced stress and helped me maintain focus, which spilled over into my business and everyday life.

⚠️ The hard truth:

• Sitting for long periods leads to mental fog and sluggishness.
• It’s easy to skip exercise when you’re busy, but your body and mind need movement to thrive.
• Without movement, you’re not just risking your body’s physical health — you’re neglecting your mental health too.

🎯 How to apply this:

• Make movement a priority — don’t wait for motivation. Set your schedule and stick to it.
• Find what works for you — whether it’s running, yoga, or strength training, pick something that gets you moving daily.
• Use movement as a mental reset — whenever you’re feeling stuck, overwhelmed, or mentally blocked, get moving.

7. Structure creates freedom

The more structure you have in your life, the more freedom you gain.

When you have a clear plan, it’s easier to stay on track, and you’re less likely to waste time.

🏔 What I experienced:

• The 75 Hard challenge gave me the structure I needed to thrive.
• Two workouts per day weren’t just about fitness — they were part of a larger routine that kept me grounded and productive.
• Knowing what I was doing every day, with clear goals, removed the stress of decision-making.
• The structure of daily habits freed up my time and energy to focus on what really mattered — my health, my business, and my personal growth.

⚠️ The hard truth:

• Without structure, you’re left to drift and react to whatever comes your way.
• Lack of a system means you spend more energy deciding what to do next, rather than executing on what’s important.
• Structure doesn’t limit freedom; it creates it by giving you the clarity to take action and achieve your goals.

🎯 How to apply this:

• Set a daily routine that prioritizes your health, your work, and your goals.
• Plan ahead so you’re not scrambling for time and energy.
• Automate decision-making — the more you can put on autopilot, the more energy you’ll have to focus on high-leverage tasks.

8. Doing hard things makes everything else easier

The harder the challenge, the easier everything else becomes.

75 Hard isn’t just about physical endurance. It’s about building resilience and discovering just how capable you are when you push through.

🏔 What I experienced:

• There were days during 75 Hard when I felt mentally exhausted—but after pushing through, I found that everything else in life felt easier.
• Once I overcame physical discomfort during those workouts, I realized that small problems no longer felt as overwhelming.
• Traveling while doing the challenge in places like Venezuela and Da Nang made me realize that no matter the environment, I could tackle any obstacle — business, personal, or otherwise.
• Completing a challenge as tough as 75 Hard built a new level of confidence in myself.

⚠️ The hard truth:

• The more you challenge yourself, the stronger you get.
• Life’s daily challenges seem insignificant when you’ve faced something truly demanding.
• If you want to make life easier, you need to create hard challenges for yourself.

🎯 How to apply this:

• Put yourself in uncomfortable situations — whether it’s a physical challenge, a business risk, or a personal growth challenge.
• Get used to discomfort — the more you push through, the easier other problems become.
• Make challenges a part of your routine — create systems where you intentionally push yourself beyond your comfort zone.

9. Tracking progress keeps you accountable

If you’re not tracking your progress, you’re guessing.

Keeping track of your workouts, nutrition, and daily habits is crucial to staying accountable to yourself.

When you see the progress you’ve made, it builds momentum to keep going.

🏔 What I experienced:

• During the 75 Hard challenge, I used a simple habit tracker to keep myself accountable to my daily tasks, from the two workouts to the gallon of water.
• Tracking my habits kept me focused and allowed me to reflect on the progress I was making, even when things felt tough.
• Every time I checked off a task, I felt like I was one step closer to my goal.
• By having a visual representation of my progress, I stayed motivated, even on hard days when I wanted to quit.

⚠️ The hard truth:

• You can’t improve what you don’t measure.
• Tracking isn’t just about seeing numbers; it’s about creating clarity and holding yourself accountable.
• Progress requires visibility — if you’re not tracking, you’re likely drifting without a clear direction.

🎯 How to apply this:

• Track your daily tasks, whether it’s your workouts, food, or other important habits.
• Use a simple tracker — an app, a notebook, or even a whiteboard to write down your goals.
• Reflect on your progress regularly — don’t just track, review your results and make adjustments where needed.

10. Age is just a number — your habits define you.

It doesn’t matter how old you are.

What matters is what you do every day and the habits you build. Your habits determine your results — no matter your age.

I feel stronger at 38 than I did in my 20s. Not because of genetics — because of habits, execution, and no-excuse self-discipline.

🏔 What I experienced:

• At 38 years old (and turning 39 soon), I feel stronger, healthier, and more energized than I did in my 20s.
• Completing the 75 Hard challenge at this age showed me that your body and mind can improve at any age, but it’s up to you to put in the work.
• My daily habits — working out, eating healthy, and staying disciplined — are what keep me in the best shape of my life.
• The mindset shift from “I’m too old for this” to “My habits are everything” has made all the difference in my life.

⚠️ The hard truth:

• Age is just a number — it’s your daily habits that either propel you forward or hold you back.
• The key to aging well isn’t in avoiding challenges; it’s in building habits that keep you moving toward your goals every day.
• It’s not too late to start building the habits that will define your future.

🎯 How to apply this:

• Don’t let age be an excuse. Focus on building the habits that align with your goals.
• Start small — it’s the small daily actions that accumulate over time to create massive change.
• Make habits non-negotiable — consistency is key, no matter how old you are.

🏋️ 75 Hard vs other challenges

There are plenty of self-discipline challenges out there, but not all of them push you the way 75 Hard does.

Here’s how 75 Hard stacks up against other popular challenges like Monk Mode, 75 Soft, and more.

75 Hard vs. 75 Soft

🎯 Best for: People who want a structured challenge but with more flexibility.

Challenge	Workouts	Diet	Water	Reading	Progress Pics	Restart If You Fail?
75 Hard	2x daily (1 outdoors)	Strict, no cheats	1 gallon (3.8L)	10 pages nonfiction	✅ Yes	✅ Yes
75 Soft	1x daily, any type	Balanced diet, no strict rules	3L (less strict)	10 pages any book	❌ No	❌ No

⚡ Main Difference: 75 Hard is all-or-nothing. 75 Soft is a lighter, more flexible version for people who want a challenge but don’t want extreme rules.

75 Hard vs. Monk Mode

🎯 Best for: People who want to go deep into focus and self-improvement instead of a structured fitness challenge.

Challenge	Workouts	Diet	Mental Focus	Social Life	Digital Detox
75 Hard	2x daily	Strict	Mental toughness	No restrictions	❌ No
Monk Mode	Optional	Clean eating	Laser focus (deep work, meditation, etc.)	Limited social interactions	✅ Yes

⚡ Main Difference: 75 Hard is about physical and mental toughness. Monk Mode is about eliminating distractions and going all-in on self-mastery.

75 Hard vs. Live Hard (full program)

🎯 Best for: People who want to take 75 Hard to an even more extreme level.

Challenge	Duration	Extra Requirements	Mental Toughness
75 Hard	75 days	Standard 5 rules	✅ High
Live Hard	1 Year	Cold showers, visualization, Phase 1-3	🔥 Extreme

⚡ Main difference: Live Hard is the next level after 75 Hard. It stretches the challenge across an entire year and adds new layers of difficulty.

75 Hard vs. Hard 75 (David Goggins-style)

🎯 Best for: People who think 75 Hard isn’t extreme enough.

Challenge	Workouts	Diet	Water	Reading	Mental Toughness
75 Hard	2x daily	Strict	1 gallon	10 pages	✅ High
Hard 75 (Goggins-style)	3x+ daily	Ultra-strict	1-2 gallons	20 pages	🔥 Brutal

⚡ Main difference: Goggins-style Hard 75 is even more extreme. More workouts, more discipline, and even more mental resilience.

Which challenge is right for you?

Try Hard 75 (Goggins-Style) if you think 75 Hard isn’t tough enough.

Pick 75 Hard if you want a no-compromise, structured challenge that builds mental toughness and discipline.

Pick 75 Soft if you want a fitness challenge with fewer extreme rules.

Pick Monk Mode if your goal is deep work, self-mastery, and eliminating distractions.

Pick Live Hard if you want to extend 75 Hard into a full-year challenge.

FAQs

The 75 Hard challenge is simple on paper but brutal in execution. A lot of people overthink it, make mistakes, or try to tweak the rules to fit their lifestyle.

In this quick FAQ you’ll have everything you need to know before you start.

🌟 Next steps after 75 Hard

75 Hard isn’t just a challenge. It’s a discipline reset.

I didn’t do it for the physical results. I did it to prove to myself that I could execute, no matter what.

Some days were brutal. Doing 75 Hard while traveling made it even harder.

But every time I wanted to skip a workout or take it easy, I reminded myself: this is exactly why I’m doing this.

Anyone can start. Few actually finish.

Not because 75 Hard is impossible, but because most people don’t have a system to stay disciplined when motivation fades.

If you’re thinking about starting, don’t ask yourself if you can do it for 75 days.

Ask yourself if you’re ready to become the kind of person who doesn’t quit.

Because the real challenge starts on Day 76.

Now it’s your turn.

Are you thinking about doing 75 Hard? Have you already completed it?

Drop a comment below and let me know:

• What’s your biggest challenge with 75 Hard?
• If you’ve finished, what was your biggest lesson?

Let’s talk. I’ll be sure to check the comments.