If you’ve heard about the 75 Hard challenge, you probably wonder what the actual rules are. Think of it as a 75‑day habit program that mixes fitness, diet, and discipline. Below is the exact list you need to follow every single day.
1. Follow a diet. Pick a clean eating plan that fits your goals and stick to it. No cheat meals, no alcohol, no binge‑eating. You can choose any diet – keto, paleo, vegan – as long as you stay consistent.
2. Two workouts. One of the sessions has to be outside, no matter the weather. Each workout must be at least 45 minutes. You can split them however you like – a morning run and an evening gym session work well.
3. Drink a gallon of water. That’s roughly 3.8 liters. Keep a big bottle handy and refill it throughout the day. If you forget, you’ll feel it fast.
4. Read 10 pages of a non‑fiction book. It has to be a physical book, not an audiobook. Choose a topic that helps you grow – business, self‑help, or even a biography.
5. Take a progress picture. Snap a quick photo each day. You’ll be amazed at how small changes add up over weeks.
The challenge isn’t just about looking good. It’s built to train mental toughness. By forcing yourself to do the same hard tasks daily, you learn discipline that spills over into work, relationships, and other goals.
Staying on track is easier when you plan ahead. Lay out your diet meals the night before, schedule workouts in your calendar, and set water reminders on your phone. If a day feels impossible, remember that missing any rule resets the clock to day one.
Many people cheat by cutting corners – skipping the outdoor workout, drinking less water, or reading a summary instead of a full page. The rules are strict on purpose. Every shortcut weakens the mental edge you’re trying to build.
At the end of the 75 days, you’ll have a clear record of what you accomplished. The progress pictures show visual change, the water habit often sticks, and the reading habit usually carries on beyond the challenge.
Ready to start? Write down the five rules, pick a start date, and tell a friend for accountability. The hardest part is simply beginning, and once you do, the daily routine becomes a habit you rely on.
Clear guide to the 75 Hard alcohol rule: zero alcohol, no exceptions. What counts, NA beer rules, UK ABV facts, and practical ways to stay on track.