75 Hard Challenge Tracker
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Take on the 75 HARD Challenge using Notion!
This advanced tracker utilises Notion charts, buttons and the new layout feature.
The 75 Hard Challenge, created by entrepreneur Andy Frisella, is a rigorous mental and physical transformation program designed to develop discipline, resilience, and mental toughness. The challenge lasts for 75 days, with a strict set of daily rules that must be completed without fail. The emphasis is on consistency, self-accountability, and pushing through adversity. If you miss any part of the routine on any day, you must start the challenge over from day one. Here’s what the 75 Hard Challenge entails:
The Core Rules of the 75 Hard Challenge
Follow a Diet
You must commit to a specific diet plan for the entire 75 days. The diet can be tailored to your fitness or health goals (e.g., weight loss, muscle gain, improved health).
No Cheat Meals are allowed for the full duration of the challenge, regardless of how strict or lenient your chosen diet may be.
No Alcohol is permitted throughout the challenge, reinforcing discipline and clarity.
Two 45-Minute Workouts Each Day
Complete two separate 45-minute workouts daily, with one workout being outdoors no matter the weather or conditions.
The other workout can be done indoors or outdoors. These workouts aim to build physical resilience and mental toughness as you adapt to the weather and other outdoor conditions.
Drink One Gallon of Water Every Day
Drink a full gallon of water (about 3.8 liters) each day. This rule is non-negotiable, as hydration is essential for both physical performance and recovery.
Read 10 Pages of a Non-Fiction Book
Read 10 pages of a non-fiction book that promotes self-development, learning, or growth (audiobooks don’t count; it must be from a physical or digital book).
Recommended genres include personal growth, finance, leadership, and self-improvement.
Take a Daily Progress Photo
You must take a progress photo every day to document your transformation visually. While it may seem simple, this habit encourages accountability and helps track the physical changes over time.
Key Points to Remember
No Modifications or Exceptions: The challenge’s strict structure is meant to push you mentally as much as physically. If you miss or modify any task, you must start back at day one.
Focus on Mental Toughness: The challenge is not just about physical change but about building resilience, discipline, and mental strength. Overcoming challenges like time constraints, poor weather, and moments of low motivation are crucial parts of the journey.
Benefits Beyond Physical Fitness: Many who complete the 75 Hard Challenge report not only physical improvements but also increased self-confidence, enhanced focus, better time management, and greater mental clarity.
The 75 Hard Challenge is an intense program that, if followed diligently, can lead to significant improvements in various aspects of life, proving to be both challenging and potentially life-changing.
