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75 Hard Program

Self-Discipline · hard · 3-4 hours/day for 75 consecutive days

What is 75 Hard Program?

A 75-day mental toughness program created by Andy Frisella requiring five daily non-negotiable tasks: two 45-minute workouts (one outdoors), a strict diet with zero alcohol or cheat meals, drinking a gallon of water, reading 10 pages of nonfiction, and taking a daily progress photo. Missing any single task on any day means restarting from Day 1. The all-or-nothing design builds discipline through relentless consistency.

Is there evidence for it?

EVIDENCEemerging

How do you do 75 Hard Program?

  1. 1.Choose a structured diet plan that eliminates cheat meals and all alcohol for 75 days
  2. 2.Schedule two 45-minute workouts daily — one must be outdoors regardless of weather
  3. 3.Carry a gallon water jug and finish it by end of day
  4. 4.Read 10 pages of a nonfiction or personal development book each day (audiobooks do not count)
  5. 5.Take a daily progress photo and log completion of all five tasks — if you miss any task, restart from Day 1

How long does it take?

3-4 hours/day for 75 consecutive days.

Is it hard to start?

hard.

> how Shift handles procrastination

Source: Andy Frisella, 75 HARD: A Tactical Guide to Winning the War with Yourself (2020)
discipline · willpower · fitness · mental-toughness · habits · grit · consistency
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> everything in Self-Discipline

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.