The 75 Day Hard Challenge: A Path to Mental Toughness and Better Sleep

Looking for a mental and physical reset? The 75 Hard Challenge isn’t just about discipline—it’s a crash course in building grit, resilience, and surprisingly, better sleep. Below, we’ll break down what the challenge involves, how it can sharpen your mindset, and why those tough 75 days might just lead to deeper, more restorative rest.

What is the 75 Hard Fitness Challenge?

The 75 Hard Challenge is a viral phenomenon that has flipped the script on personal discipline and the pursuit of physical fitness. Created by entrepreneur Andy Frisella in 2019, it is a rigorous 75-day program designed to enhance mental toughness, promote physical fitness and create a path to lasting lifestyle habits.

For 75 straight days, participants follow a no-excuses lifestyle plan built around five non-negotiable daily tasks. Think twice a day, a dialed-in nutrition plan, and zero room for shortcuts, cheats, or substitutions.

The commitment required far exceeds just a few days; miss even one item, and you’re not just slipping up, you’re starting over from Day One.

The 75 Hard Challenge Rules

Ready to see what it really takes? Here’s a breakdown of the official 75 Hard Challenge rules:

1. Follow a Nutrition Plan

One of the core rules of the 75 Hard Challenge is sticking to a nutrition plan of your choice for the full 75 days. The catch? Once you pick it, you're locked in. There’s zero wiggle room, no cheat days, no “just one drink,” no excuses. The goal isn’t just clean eating; it’s unwavering discipline.

You can choose any diet that aligns with your health goals, lifestyle, or curiosity. A few popular healthy diet plans include:

• Mediterranean Diet – A heart-healthy, plant-forward approach with healthy fats and lean proteins like fish and chicken.
• Keto Diet– High-fat, low-carb, and designed to shift your metabolism into fat-burning mode.
• Vegan – 100% plant-based, cutting out all animal products (yes, even broth and honey).
• Flexitarian – Mostly vegetarian with the occasional meaty moment—hello, balance.
• Paleo – Think hunter-gatherer: fresh fruits, veggies, lean meats, nuts, and seeds. Bye-bye dairy, grains, and processed snacks.
• Pegan – A hybrid of Paleo and Vegan that’s mostly plants (75%) with room for some clean proteins.
• DASH – Built to lower blood pressure with less sodium and more potassium-packed healthy foods.
• Whole30 – A 30-day reset that eliminates sugar, grains, dairy, and legumes to help you ID food sensitivities.

Whatever route you take, the challenge is all about consistency. Changing plans midstream? Not allowed. Slipping up? That’s a full restart. It’s less about the perfect diet and more about proving you can commit—flawlessly.

Nutrition Plan Tip: For many, the Mediterranean Diet stands out as a top choice thanks to its balanced, flexible approach to nutrition and easy-to-follow guidelines. It’s practical, sustainable, and doesn’t require a total kitchen overhaul.

2. Complete Two 45-Minute Workouts

Each day, participants are required to complete two separate workouts, each lasting 45 minutes. At least one of these workouts must be performed outdoors, regardless of weather conditions. This task is designed to push physical limits and encourage consistency in exercise.

A varied twice a day workout routine is important to prevent monotony and enhance physical fitness, toughness, and overall health improvements. The outdoor requirement adds an element of challenge, as participants must adapt to varying environmental factors.

Engaging in regular physical activity is linked to numerous health benefits, including improved cardiovascular health, increased strength, and enhanced mood. However, it’s important for participants to listen to their bodies and avoid overtraining, especially if they are new to fitness.

It sounds simple—and honestly, pretty essential. You’ve got plenty of ways to move your body, so it never gets boring. Your twice a day workout options include:

• Cardio
• Swimming
• Cycling
• Running
• Yoga
• Pilates
• Jump Rope
• Strength Training Exercises
• High-Intensity Interval Training (HIIT)

3. Drink One Gallon of Water

Hydration might seem intense at a full gallon a day, but when you’re pushing your body through daily workouts, it’s not just important, it’s essential. This challenge drives home the point: water fuels everything from digestion and circulation to keeping your internal thermostat in check.

For context, the general daily recommendation is about 3.7 liters (125 oz) for men and 2.7 liters (91 oz) for women—so a gallon isn't as wild as it sounds when you're training hard.

Proper hydration doesn’t just keep your body running smoothly, it can also boost energy levels and give your skin that healthy glow. For many, this daily gallon becomes a wake-up call to stop sidelining water in everyday life.

Bonus: Staying well-hydrated can help curb cravings and support weight management by promoting a natural sense of fullness.

4. Read 10 Pages of Nonfiction

So, how does reading fit into a fitness challenge? Simple—because true transformation isn’t just physical. The 75 Hard Challenge builds mental muscle too, requiring participants to read at least 10 pages of a nonfiction book each day.

Whether it’s self-improvement, business, or educational topics, the goal is growth. This daily habit sharpens focus, fuels new perspectives, and reinforces the deep connection between mental and physical health.

Reading supercharges your brain, boosting cognitive function, sharpening focus, and reinforcing a growth mindset. By carving out time each day to read, participants aren’t just gaining knowledge, they’re building a habit of lifelong learning that pays off long after the challenge ends.

Keep in Mind: Audiobooks don’t count; you need to read with your eyes, not your ears.

Popular Books to Read During the Challenge

Not sure which book to crack open first? Here are some crowd-favorite picks that consistently pop up in 75 Hard forums and chat groups, each one geared to boost your mindset, discipline, and drive.

• Can’t Hurt Me" by David Goggins: A raw, relentless look at toughness from a man who redefined his limits—and then smashed through them. A 75 Hard must-read.
• "Atomic Habits" by James Clear: The go-to guide for building better habits, one small step at a time. This book is perfect for locking in the daily consistency the challenge demands.
• "Extreme Ownership" by Jocko Willink and Leif Babin: No excuses, just results. This Navy SEAL-inspired book teaches radical accountability, leadership, and the power of discipline.
• "Relentless" by Tim S. Grover: Written by the trainer behind legends like Michael Jordan and Kobe Bryant, this book dives deep into the unstoppable mindset of elite performers.
• "The 5 AM Club" by Robin Sharma: A blueprint for mastering your mornings and maximizing productivity, focus, all crucial tools for thriving during 75 Hard.

5. Take Daily Progress Pictures

The 75 Hard Challenge keeps you accountable with one simple daily task: snap a progress photo. It’s a visual check-in that helps you track physical transformation and achieve significant fitness improvements over time, staying dialed in on your transformation, no guesswork, just real results.

Focusing too much on appearance can lead to negative body image issues, so participants are encouraged to view the pictures as a reflection of their commitment and hard work rather than a sole measure of success.

Fans of the 75 Hard Challenge praise it for driving serious personal transformation, but health experts urge caution. Its all-or-nothing approach can pose risks, especially for those new to fitness or managing existing health conditions. It’s not a one-size-fits-all solution, and the intensity isn’t for everyone.

Benefits of the 75 Hard Challenge

Here’s what’s on the table when you go all in with the 75 Hard Challenge:

1. Mental Toughness

At its core, the 75 Hard Challenge is about training your mind as much as your body. For the average person thinking about giving it a shot, this means building serious mental resilience, learning to follow through even when it’s inconvenient or uncomfortable.

Many finish the challenge with a serious boost in confidence, stronger self-discipline, and a newfound sense of control. This all spills into all areas of life, from powering through deadlines at work to staying on top of everything at home.

2. Physical Health

Committing to two 45-minute workouts a day—one of them outside—gives your body a serious boost. It supports heart health, builds muscle, and improves overall fitness. Plus, regular exercise is a proven stress-buster and sleep enhancer.

In fact, research found that consistent physical activity can improve both the quality and duration of sleep, while also lowering the risk of chronic illness.

Tip: Having an accountability workout partner can significantly increase your motivation and adherence to the 75 Hard Challenge, so find someone to help make the whole process more enjoyable who can keep you accountable as well!

3. Nutritional Discipline

Sticking to one solid diet—whether it’s Mediterranean, keto, vegan, paleo, or another from the list—without cheat meals trains you to make intentional, healthier food choices every day. This level of consistency can lead to weight loss, increased energy, improved mental health and overall health.

Below are some popular, highly rated apps to help you on your nutrition journey. In the end, if you can’t measure it, you can’t improve it.

• MyFitnessPal – This popular app helps users achieve their health goals by tracking food intake and physical activity, offering nutritional data, recipes, a community for support, and integrations with other fitness apps. Download it now to start tracking your nutrition.
• Lifesum – This fitness and health app focuses on helping users understand their nutritional needs and build healthy habits. It tracks food intake, exercise, and provides personalized feedback, meal plans, and recipes to support individual goals and dietary preferences.
• Cronometer – Particularly praised for its comprehensive nutrition tracking and detailed information on macronutrients and micronutrients, users of this app appreciate its accuracy, ease of use, and ability to integrate with wearable devices. Get the app and you’ll be surprised at how easy nutrition tracking can be.

4. Hydration

Staying hydrated comes with a long list of benefits and the daily gallon goal makes sure you don’t miss out. Proper hydration supports everything from energy levels and skin health to digestion and brain function. It can even improve your sleep quality.

Studies show that dehydration can disrupt sleep and reduce its overall effectiveness, making water one of the simplest, most powerful tools for feeling your best.

Tracking a full gallon of water a day might feel a bit overwhelming at first, but the right tools can make it surprisingly simple. Here are some great apps and gadgets to help you stay on track and hit your hydration goals without overthinking it.

Just search for them in your app store to get started.

• MyFitnessPal – This app does more than track your meals, it helps you log your daily water intake and sends gentle reminders to keep you hydrated. You can download it and get to tracking now!
• Lose It! – Best known for tracking calories, but it also lets you log your daily water intake, helping you stay mindful and on target all day long. Get the app and start tracking your water.
• Hydro Coach – This app figures out exactly how much water you need each day and sends helpful reminders to keep you sipping consistently.
• Waterllama – With its clean design, playful interface, and built-in habit tools, this hydration tracker makes it easy and motivating to stay on top of your water goals. Download the app and give it a try.

5. Reading for Growth

Reading 10 pages of a nonfiction book each day, especially in the self-help or personal development space is a simple yet powerful way to fuel personal growth and build a strong mindset. This habit can enhance focus, boost mental clarity, and even support better sleep.

Engaging with thought-provoking content daily often leads to healthier habits and fresh perspectives that stick well beyond the challenge.

6. Progress Tracking

Taking daily progress photos gives you a powerful visual snapshot of your transformation, because sometimes, pictures say more than the scale ever could. Seeing those subtle changes day by day can be incredibly motivating, reinforcing positive habits and keeping you focused on your goals. It’s proof of progress you can actually see, and that makes all the difference.

Tip: Make sure you keep those photos somewhere visible so you can see them every day, it’s a great way to stay motivated and focused on your goals.

The Impact of the 75 Hard Challenge on Sleep

Taking on the 75 Hard Challenge can have a big impact on your sleep, a crucial part of overall health and resilience. Here’s how this intense new workout routine might actually help you get better rest:

Regular Exercise

A key part of the 75 Hard Challenge is completing two workouts every day, which is great news for your sleep. Consistent physical activity has been shown to improve sleep quality across the board. According to the National Sleep Foundation, regular exercise helps people fall asleep faster and enjoy deeper, more restorative rest.

Daily movement also naturally boosts physical fatigue, making it easier to wind down at night. Plus, exercise supports a healthy circadian rhythm, helping your body stick to a consistent sleep-wake cycle, which is essential for quality sleep.

Tip: Research backs it: rest days aren’t optional—they’re essential for recovery and performance. Even the American Council on Exercise gives them a thumbs-up.

Stress Reduction

Stress and anxiety are major disruptors when it comes to quality sleep. However, by sticking to a structured routine and committing to daily personal development, like reading nonfiction, participants often find themselves more grounded and better equipped to manage stress. It’s a small daily habit that can lead to a calmer mind and more restful nights.

Lower stress levels can lead to improved sleep quality as the mind is less likely to race with worries when it’s time to rest.

Nutritional Discipline

What you eat doesn’t just impact your waistline, it plays a major role in how well you sleep. Late-night sugar crashes or that sneaky afternoon coffee can mess with your body’s ability to power down.

But when you stick to a solid nutrition plan, you’re more likely to feed your body the good stuff — think magnesium, tryptophan, and omega-3s, all key players in promoting deep, restful sleep. A well-balanced diet helps keep your sleep-regulating hormones like melatonin and serotonin in check, so you can actually stay asleep instead of staring at the ceiling at 2 a.m.

Hydration

Drinking a gallon of water daily, as required by the challenge, supports overall hydration, which is vital for bodily functions, including sleep. Proper hydration can prevent issues like dry mouth and headaches, which can disrupt sleep.

That said, timing matters; chugging water right before bed can backfire. To avoid those annoying 2 a.m. bathroom runs, participants should taper their water intake in the evening and hydrate earlier in the day.

Benefits of Eliminating Alcohol for Sleep

Eliminating alcohol intake can significantly improve sleep quality. Alcohol can disrupt sleep cycles, leading to fragmented sleep and preventing deep, restorative rest. By avoiding alcohol, individuals may experience more consistent sleep patterns, fall asleep faster, and spend more time in the deeper stages of sleep.

This leads to waking up feeling more refreshed and energized, rather than experiencing the grogginess often associated with alcohol consumption before bed. Improved sleep can also enhance overall health, including mood, cognitive function, and physical health.

Establishing a Routine

The structured nature of the 75 Hard Challenge encourages participants to develop a consistent daily and bedtime routine. Establishing a regular sleep schedule is a must for improving sleep quality.

Going to bed and waking up at the same time each day helps regulate the body's internal clock, making it easier to fall asleep and wake up feeling refreshed. This includes the weekends.

Risks and Considerations

There’s no denying the 75 Hard Challenge can push you to level up—but it’s not one-size-fits-all. If you’ve got existing health conditions like high blood pressure or diabetes, it’s smart to check in with your doctor before diving in. The program’s intensity can take a toll if not handled wisely, leading to burnout, disrupted sleep, or even a loss of appetite.

Experts agree: while the habits it builds can be powerful, the challenge’s all-or-nothing mindset isn’t always sustainable. That’s where more balanced spin-offs like 75 Soft Challenge come in, focusing on consistency over perfection, with room for flexibility, recovery, and long-term well-being.

Tip: It’s important to consult your doctor or a health care professional before starting any strict regimen, including the 75 Hard Challenge and any other fitness program.

Final Thought

The 75 Hard Challenge has the potential to be a game changer, boosting mental resilience, physical health, and even sleep quality. But success depends on knowing your limits and putting your well-being first. Like any other diet or fitness program, it’s best to talk to your doctor or a health care professional before getting started, especially if you have any pre-existing health conditions.

A quick check-in can help ensure the challenge supports your goals without compromising your health. At its core, the challenge is a crash course in discipline, consistency, and personal growth. For those ready to commit, it is more than just a fitness trend; it is a full-on mindset shift.