If you’ve heard about 75 Hard, you know it’s a 75‑day mental‑strength program that mixes diet, workouts, reading, and discipline. The rules look tough, but breaking them down into bite‑size actions makes the whole thing doable. Below you’ll find the exact guidelines and quick hacks to keep you moving forward.
There are five non‑negotiable rules. First, follow a diet of your choice with zero cheat meals. Second, complete two workouts each day, and at least one must be outdoors. Third, drink a gallon (about 3.8 L) of water every day. Fourth, read 10 pages of a non‑fiction book daily. Fifth, take a progress photo each day. Miss a rule, and you restart from day 1.
That sounds strict, but think of each rule as a habit you’re building, not a punishment. Pick a diet that fits your lifestyle – keto, paleo, or a simple calorie goal – so you’re not constantly fighting cravings. The key is consistency, not perfection.
Plan your workouts the night before. Put a morning jog or a gym slot on your calendar, then add a quick 30‑minute walk after work to meet the outdoor requirement. If the weather’s bad, a treadmill walk counts as outdoors only if you can see the sky through a window.
Track water intake with a reusable bottle marked for each quarter‑gallon. Fill it four times a day and set phone reminders. It’s easier than trying to guess how much you’ve drunk.
For reading, keep a book on the nightstand or download an e‑book on your phone. Ten pages can be squeezed in during a commute, coffee break, or before bed. Choose topics that interest you – self‑improvement, business, or even history.
Daily photos are the easiest part. Use the same lighting and background each day; you’ll see subtle changes that motivate you. Store them in a private folder so you don’t waste time scrolling through social media.
When a day feels overwhelming, focus on one rule at a time. Finish the water first, then the workout, and so on. Small wins stack up and keep the momentum alive.
Remember, the program is mental. If you slip, don’t beat yourself up – restart and move forward. The real goal is to prove to yourself that you can stick to a plan for 75 days.
Ready to start? Write down the five rules, pick your diet, and set up a simple schedule. Keep this page handy for quick reference, and you’ll have the guidelines at your fingertips whenever doubt creeps in.
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