75 Hard Rules: Your Straight‑Forward Playbook

If you’ve heard about the 75 Hard challenge and wonder whether it’s a gimmick or a legit mental‑strength test, you’re in the right spot. Below you’ll find a plain‑English rundown of each rule, why they matter, and how to stick to them without pulling your hair out.

The Core Rules You Can’t Skip

Andy Frisella laid out five non‑negotiable tasks that you must complete every single day for 75 straight days. Miss one, and the clock resets to day one.

1. Two Workouts – Both workouts have to be at least 45 minutes long, and one must be outdoors regardless of weather.
2. Follow a Diet – Pick any nutrition plan that fits your goals, but there’s zero cheat meals or alcohol.
3. Drink a Gallon of Water – That’s roughly 3.8 L, so keep a big bottle handy and sip constantly.
4. Read 10 Pages – Only non‑fiction, self‑development books count. Audiobooks won’t cut it.
5. Take a Progress Photo – One quick snap each day helps you see subtle changes that the scale might hide.

These rules aren’t random. They hit three pillars: physical endurance, mental discipline, and personal growth. The trick is treating them as habits, not tasks.

Tips to Keep the Challenge on Track

Most people quit because the routine feels impossible when life gets busy. Here are three proven hacks:

• Plan Ahead – Schedule both workouts in your calendar like any other appointment. If you know the weather’s going to be bad, set up an indoor alternative for the outdoor session (like a treadmill near a window).
• Automate Nutrition – Prepare meals for the week, use a meal‑prep container system, and keep a grocery list that matches your diet. When food is ready, you won’t waste time deciding.
• Track Every Metric – Use a simple spreadsheet or a notes app to log water intake, pages read, and workout details. Seeing a full column of green checkmarks fuels motivation.

When a day feels overwhelming, remember that the hardest part is often just starting. Even a 5‑minute walk counts as a workout, and you can skim a book’s chapter summary if you’re pressed for time. The goal is consistency, not perfection.

Finally, enlist a buddy or join an online community. Sharing progress photos, water‑drank numbers, or a sweaty selfie creates accountability and makes the 75 days feel less lonely.

Stick to the five rules, use the tips above, and you’ll finish the challenge with more than a slimmer waist—you’ll walk away with a sharper mind, stronger willpower, and a habit toolbox that lasts far beyond day 75.