75 Hard Challenge Checklist: A Comprehensive Guide to Achieving Mental Toughness

75 Hard Challenge Checklist: A Comprehensive Guide to Achieving Mental Toughness

The 75 Hard Challenge is a mental fitness program that has gained popularity in recent years. Created by entrepreneur Andy Frisella, this challenge aims to transform individuals both mentally and physically over a period of 75 days. In order to successfully complete the challenge, participants must adhere to six specific rules involving exercise, diet, and mental toughness. This article will provide a comprehensive checklist for the 75 Hard Challenge, outlining each rule and offering tips for success.

Rule 1: Two 45-Minute Workouts Per Day

The first rule of the 75 Hard Challenge requires participants to complete two 45-minute workouts each day . These workouts can be any form of physical activity, such as weightlifting, running, swimming, or yoga. The key is to engage in activities that challenge the body and promote overall fitness. It is important to note that the workouts cannot be completed back-to-back; there must be a minimum of three hours between each session.

To stay on track with this rule, it can be helpful to create a workout schedule and stick to it. Planning ahead and incorporating a variety of exercises can help prevent boredom and keep motivation high. Additionally, finding a workout buddy or joining a fitness community can provide accountability and support throughout the challenge.

Rule 2: Follow a Diet

The second rule of the 75 Hard Challenge involves following a diet . While there are no specific guidelines regarding which diet to follow, participants are encouraged to choose a plan that aligns with their goals and promotes overall health. This may include a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.

To ensure compliance with this rule, it can be beneficial to meal prep and plan ahead. By preparing meals in advance, participants can avoid impulsive food choices and maintain a consistent eating routine. It is also important to stay hydrated and consume at least four liters of water daily . Drinking enough water not only supports overall health but also aids in weight loss and digestion.

Rule 3: Read 10 Pages of a Nonfiction Book

The third rule of the 75 Hard Challenge requires participants to read 10 pages of a nonfiction book each day . This rule aims to promote personal growth and intellectual development. Reading nonfiction books allows individuals to expand their knowledge, gain new perspectives, and enhance their critical thinking skills.

To incorporate this rule into daily life, it can be helpful to set aside dedicated reading time. This can be done in the morning, during lunch breaks, or before bed. Choosing books that align with personal interests or areas of improvement can make the reading experience more enjoyable and rewarding.

Rule 4: Take Progress Pictures

The fourth rule of the 75 Hard Challenge involves taking progress pictures  These pictures serve as a visual representation of the physical changes that occur throughout the challenge. They provide motivation and allow participants to track their progress over time.

To ensure accuracy and consistency, it is recommended to take progress pictures in the same location, wearing similar clothing, and using the same camera or smartphone. These pictures are for personal reference and do not need to be shared publicly unless desired. Reflecting on these images throughout the challenge can help individuals stay motivated and focused on their goals.


The 75 Hard Challenge is a transformative mental fitness program that requires commitment and dedication. By adhering to the six rules of exercise, diet, and mental toughness, participants can experience personal growth and develop resilience. This comprehensive checklist provides a roadmap for success, outlining each rule and offering tips for staying on track throughout the 75-day journey.

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