The 75 Hard Blueprint: A Step-by-Step Plan for Success
1. Break Down the Challenge into Phases
Instead of viewing the challenge as one long 75-day stretch, break it down into smaller, manageable phases. This makes the process feel less overwhelming and helps you stay motivated.
Phase 1: Days 1-15 – Focus on building the habit.
Phase 2: Days 16-30 – Strengthen your discipline.
Phase 3: Days 31-45 – Keep momentum.
Phase 4: Days 46-60 – Combat fatigue and maintain consistency.
Phase 5: Days 61-75 – Push through to finish strong.
By splitting it into phases, you can celebrate small wins along the way and adjust strategies if needed.
2. Set a Strong ‘Why’ and Define Your Goals
Understanding why you’re doing this challenge is key to staying committed. Write down your reasons and create meaningful goals tied to your lifestyle, health, or personal development.
Health Goals: Improve fitness, lose weight, gain muscle.
Personal Development Goals: Improve self-control, develop better habits.
Having a strong “why” will keep you going when motivation dips. Place reminders of your “why” somewhere visible, like on your phone, desk, or refrigerator.
3. Prepare Ahead
Preparation is essential for success. Before starting the challenge, prepare in the following ways:
Meal Planning: Plan your meals for the week ahead. Choose a realistic and sustainable diet that aligns with the challenge’s rules. Stock up on groceries to avoid last-minute temptations.
Workout Planning: Plan your outdoor and indoor exercises. Decide on the type of exercises you’ll do each day and block out time for them.
Reading: Choose the books you want to read. Make sure they’re aligned with personal development and are easy to access.
Progress Pics: Set a reminder to take daily progress pictures, preferably at the same time each day (e.g., first thing in the morning).
4. Create a Daily Routine
The challenge is easier if you incorporate the activities into your daily routine. Organize your day around the rules:
Morning: Hydrate immediately, do an indoor workout or stretch, and take your progress picture.
Midday: Read 10 pages of your book and plan your meals if you haven’t already.
Evening: Do your outdoor exercise (walk, jog, cycle) to relax and unwind. Ensure you’ve hit your water intake by this point.
Having a routine ensures that you stick to the challenge and won’t forget any tasks.
5. Outdoor Exercise Tips
Many people find the outdoor exercise part of the challenge the hardest, especially due to weather or busy schedules. Here’s how to make it easier:
Choose an Activity You Enjoy: Pick something you look forward to, like walking, running, cycling, or even hiking. It doesn’t have to be intense; it just has to be outdoors.
Prepare for the Weather: Invest in proper gear for different weather conditions. This might include a waterproof jacket, good running shoes, or warm layers for colder days.
Mix It Up: Avoid monotony by switching up your outdoor activities—try walking one day, running the next, and maybe some outdoor yoga another day.
6. Indoor Exercise Tips
The indoor exercise can be more controlled, but still challenging:
Home Workouts: If you can’t make it to the gym, use bodyweight exercises or follow workout videos online. You can do circuits, resistance band exercises, or HIIT routines at home.
Shorter Workouts: You don’t need to do a long session. Two short sessions (one morning, one evening) will still count as long as they total 45 minutes.
Use a Timer: Set a timer for 45 minutes so you don’t cut your session short accidentally.
7. Stick to a Sustainable Diet
The 75 Hard Challenge requires that you follow a diet, but the diet should be something you can realistically stick to for 75 days. Here are some tips:
Avoid Extreme Diets: Don’t jump into a highly restrictive or fad diet that you can’t maintain for 75 days. Instead, focus on whole, nutritious foods.
Meal Prep: Preparing meals in advance helps you avoid unhealthy temptations. Prepare healthy snacks like fruit, nuts, or veggie sticks so you’re not caught off guard when hunger strikes.
Hydration: Carry a water bottle with you everywhere. Make sure to drink consistently throughout the day to meet your hydration goals.
8. Accountability is Key
Find someone who can hold you accountable during the challenge, whether it’s a friend, family member, or an online community. Here’s how accountability can help:
Daily Check-ins: Share your progress with your accountability partner every day, whether it’s through messages, calls, or social media.
Join a Group: Find a 75 Hard Challenge community on social media or apps where you can share your journey with others who are doing the challenge.
Knowing that others are aware of your progress can help keep you on track, especially when you’re tempted to quit.
9. Plan for Difficult Days
Difficult days are inevitable, but you can plan for them in advance:
Busy Days: On days when you know you’ll be swamped, schedule your workouts earlier or later in the day. If possible, combine walking with something else, like taking calls.
Travel Days: If you’re traveling, pack workout clothes and a portable water bottle. Do simple bodyweight exercises like push-ups, squats, and burpees to meet your exercise goals.
Mental Fatigue: On days when you feel mentally drained, make sure to stick to the most basic version of the challenge. Do your workouts, read, hydrate, and remind yourself that the feelings of fatigue will pass.
10. Use Technology for Tracking
Apps can help you stay organized and on top of your progress:
Water Tracking App: Use an app that reminds you to drink water throughout the day.
Workout App: Apps like MyFitnessPal, Strava, or a workout timer can help you track exercises and stay accountable.
Progress Pics: Use your phone or an app designed to remind you to take and save daily progress pictures.
11. Don’t Rely on Motivation Alone
Motivation comes and goes, but discipline is what will get you through the challenge. Focus on building habits instead of waiting to feel motivated every day.
Create a schedule you can stick to, no matter how you feel.
Remind yourself of the long-term benefits and visualize your success.
12. Visualize the Finish Line
Every day, visualize yourself completing the challenge and what you’ll feel like after achieving it. Imagine how proud, accomplished, and mentally strong you’ll be at the end of the 75 days. Visualization can give you a mental boost when you’re feeling low.
13. Celebrate Small Wins
Break the challenge into milestones, like completing the first week, then 10 days, 20 days, etc. Celebrate these smaller victories by treating yourself to something non-food-related, like a new book, workout gear, or a relaxing day.
By following these tips, you’ll stay on track and increase your chances of completing the 75 Hard Challenge successfully! Remember, the journey is about building mental toughness and discipline, so embrace the difficulty as part of the process.