With three versions of the 75-day challenge now circulating, choosing the right one can feel overwhelming. According to APA research, lasting change comes from choosing challenges that match your readiness level.
Whether you're drawn to extreme mental toughness, balanced discipline, or gentle self-improvement, there's a 75-day challenge designed for you.
Master Comparison Table
| Requirement | 75 Hard ?? | 75 Medium ?? | 75 Soft ?? |
|---|---|---|---|
| Workouts | 2 — 45 min (1 outdoor) | 1 — 45 min (anywhere) | 45 min movement (flexible) |
| Diet | 100% strict adherence | 90% adherence | Eat well (intuitive) |
| Alcohol | Zero — none at all | Moderate allowed | Social drinking okay |
| Water | 1 gallon (3.8L) exact | 2-3 liters (flexible) | Stay hydrated (no target) |
| Reading | 10 pages non-fiction | 10 pages non-fiction | Encouraged, not required |
| Mindfulness | Not required | 5-10 min required | Self-care focus (flexible) |
| Progress Photo | Daily required | Daily required | Weekly or as desired |
| Failure Rule | Miss anything = Day 1 | Flexible restart option | No restarts — keep going |
| Time/Day | ~3+ hours | ~1.5-2 hours | ~1 hour |
The Difficulty Spectrum
?? 75 Soft — The Gentle Introduction
- Philosophy: Self-compassion and gentle progress
- Best for: Healing relationship with fitness, beginners
- Completion rate: Highest (minimal failure points)
?? 75 Medium — The Balanced Challenge
- Philosophy: Sustainable discipline with flexibility
- Best for: Most people, busy professionals
- Completion rate: High (realistic expectations)
?? 75 Hard — The Extreme Test
- Philosophy: Mental toughness through deprivation
- Best for: Already-fit, lots of time available
- Completion rate: Low (many restart multiple times)
Detailed Rule Breakdown
Workout Requirements
75 Hard: Two separate 45-minute workouts daily, one must be outdoors regardless of weather. Totals 90+ minutes of exercise.
75 Medium: One 45-minute workout daily, anywhere. According to Mayo Clinic, this aligns with recommended daily activity.
75 Soft: 45 minutes of "intentional movement" including walking, stretching, or yoga. Active recovery explicitly allowed.
Diet Philosophy
75 Hard: Follow any diet perfectly. One bite off-plan = restart. No cheat meals. No alcohol.
75 Medium: 90/10 rule allows 2-3 flexible meals weekly. Moderate alcohol permitted. Teaches sustainable balance.
75 Soft: "Eat well" without tracking. Focus on nourishing your body without obsessing.
Mental Component
75 Hard: Mental toughness through difficulty. No explicit mindfulness practice.
75 Medium: 5-10 minute mindfulness practice plus 10 pages reading. Addresses mental health directly.
75 Soft: General self-care emphasis. Reading encouraged but optional.
Time Investment
| Metric | 75 Hard | 75 Medium | 75 Soft |
|---|---|---|---|
| Daily Total | ~3+ hours | ~1.5-2 hours | ~1 hour |
| Over 75 Days | ~225 hours | ~130 hours | ~75 hours |
75 Hard requires approximately 150 more hours than 75 Soft over the challenge.
Decision Framework
Choose based on your answers:
Daily time available:
- 3+ hours ? Any challenge possible
- 1.5-2 hours 75 Medium or 75 Soft
- ~1 hour 75 Soft most realistic
Current fitness level:
- Very fit 75 Hard achievable
- Moderate 75 Medium ideal
- Beginner 75 Soft or 75 Medium
Response to strict rules:
- Thrive with zero flexibility 75 Hard
- Need structure with grace 75 Medium
- Rules trigger anxiety 75 Soft
?? Still Unsure?
Choose 75 Medium. It's the "Goldilocks" option — challenging enough for real change, flexible enough to complete.
The Progression Path
Many succeed by progressing through the challenges:
- 75 Soft: Build basic consistency
- 75 Medium: Develop structured discipline
- 75 Hard: (Optional) Test your limits when ready
?? No Shame in Scaling
Starting easier isn't "giving up." Research from NIH on behavior change shows small wins create lasting transformation.