75 Medium & Mental Health: When The Challenge Helps vs Harms

The 75 Medium Challenge can be a powerful catalyst for positive mental health—but it can also become harmful if approached the wrong way. The National Institute of Mental Health emphasizes that mental health is just as important as physical health. This guide helps you navigate the challenge while protecting your psychological well-being.

This guide is not meant to discourage you from the challenge—it's designed to help you approach it in a way that builds you up, not breaks you down.

Mental Health Benefits of 75 Medium

When approached healthily, the challenge can significantly improve mental well-being:

Structure & Routine

For many, especially those with anxiety or depression, daily structure provides stability. Knowing what you need to do each day reduces decision fatigue and provides purpose.

Exercise Benefits

The Mayo Clinic confirms that regular exercise can be as effective as medication for mild to moderate depression. Benefits include:

• Endorphin release (natural mood boosters)
• Reduced cortisol (stress hormone)
• Improved sleep quality
• Enhanced self-image

Mindfulness Practice

Daily meditation or prayer is clinically proven to:

• Reduce anxiety symptoms
• Improve emotional regulation
• Enhance focus and clarity
• Build distress tolerance

Self-Efficacy

Completing daily tasks builds belief in your ability to follow through. This "I can do hard things" confidence extends beyond the challenge into all life areas.

Reading & Learning

Personal development reading can provide:

• New perspectives on challenges
• Coping strategies
• Inspiration and hope
• Healthy escape from rumination

Warning Signs: When the Challenge Becomes Harmful

Watch for these red flags indicating the challenge may be negatively impacting your mental health:

Obsessive Thoughts

• Can't stop thinking about food, exercise, or rules
• Anxiety that dominates your day if you might miss something
• Unable to be present because you're mentally tracking tasks

Increasing Rigidity

• Making rules stricter than necessary
• Punishing yourself for minor "failures"
• Unable to adapt when life requires flexibility
• Black-and-white thinking about "good" and "bad" days

Social Withdrawal

• Avoiding social events because of challenge requirements
• Relationships suffering because of obsessive focus
• Isolating to maintain "control"

Negative Self-Talk Increasing

• Harsh self-criticism for imperfect days
• Feeling worthless when you slip up
• Tying your value as a person to challenge performance

Physical Symptoms

• Sleep disrupted by anxiety about tasks
• Fatigue beyond normal challenge adjustment
• Physical symptoms of anxiety (racing heart, tension)

Joy Disappearing

• Exercise feels like punishment, not progress
• Dread rather than accomplishment each day
• Life revolving around the challenge, not the reverse

Who Should Avoid or Modify the Challenge

Some people should consult with mental health professionals before starting, or modify significantly:

History of Eating Disorders

The diet and tracking components can trigger restrictive or obsessive patterns. Consider:

• Skipping progress photos if they trigger body checking
• Working with an eating disorder-informed dietitian
• Focusing on "adding nutritious foods" rather than "restricting"
• Consulting your treatment team before starting

Active Mental Health Crisis

If you're currently experiencing severe symptoms, the challenge's demands may be overwhelming. Stabilize first, then consider.

Exercise Addiction Tendencies

If you already struggle with compulsive exercise, adding mandatory daily workouts may reinforce unhealthy patterns.

High Anxiety or OCD

Rigid rules can exacerbate obsessive tendencies. The "must be perfect" nature of challenges can worsen anxiety disorders.

🛌 Recovery from Burnout

If you're recovering from exhaustion, adding a rigid challenge may delay healing. Consider a gentler approach first.

A Healthy Approach to 75 Medium

Here's how to approach the challenge in a mentally healthy way:

1. Know Your "Why"

Healthy motivations:

• Building sustainable habits
• Improving overall well-being
• Developing discipline as a skill
• Self-discovery and growth

Concerning motivations:

• Punishing yourself for past behavior
• Proving worth to yourself or others
• Escaping uncomfortable emotions
• Controlling anxiety through rigid rules

2. Maintain Perspective

• This is 75 days, not your entire life
• The challenge serves you—you don't serve it
• Your worth isn't determined by completion
• Health (including mental health) trumps any rule

3. Stay Connected

• Maintain relationships throughout
• Share your experience with supportive people
• Be flexible for important social events
• Don't let the challenge become isolation

4. Practice Self-Compassion

• Speak to yourself as you would a friend
• Imperfect days don't make you a failure
• Progress matters more than perfection
• Struggles are part of growth, not evidence of weakness

5. Monitor Your Mental State

• Weekly check-in: How am I really feeling?
• Journal about emotions, not just tasks
• Notice if anxiety or negativity is increasing
• Be honest with yourself about warning signs

When to Modify Rules for Mental Health

75 Medium is already more flexible than 75 Hard—and you can make it more so if needed:

Acceptable Modifications

• Reduce workout intensity during high-stress periods
• Skip progress photos if they trigger body image issues
• Adjust diet approach from restriction to addition-focused
• Shorten duration to 30 or 60 days initially
• Add rest days for physical and mental recovery
• Pause and restart if life circumstances demand it

Questions to Ask Yourself

1. Is this rule serving my well-being or harming it?
2. Would I recommend this to someone I love?
3. Am I modifying for genuine need or just avoidance?
4. Will this modification still help me grow?

Exercise & Diet Compulsion

Challenges can sometimes trigger or worsen unhealthy relationships with exercise and food:

Signs of Exercise Compulsion

• Exercising through injury or illness
• Extreme distress when unable to exercise
• Exercise primarily to "earn" food or "burn off" eating
• Social or work life suffering due to exercise schedule
• Exercising in secret or lying about amounts

Signs of Unhealthy Diet Mindset

• Intense guilt or shame around food
• Categorizing foods as "good" or "bad"
• Obsessive calorie or macro tracking
• Avoiding social situations involving food
• Binge-restrict cycles

What to Do

If you recognize these patterns:

1. Acknowledge: Recognize this is a problem, not discipline
2. Pause: Consider stopping or significantly modifying the challenge
3. Seek help: Consult a therapist specializing in these issues
4. Focus on healing: Your relationship with exercise and food matters more than any challenge

Getting Help

You don't have to struggle alone. Professional support is available and effective:

Crisis Resources

• 988 Suicide and Crisis Lifeline: Call or text 988 (US)
• Crisis Text Line: Text HOME to 741741
• International Association for Suicide Prevention: Find local resources

Finding a Therapist

• Psychology Today: Searchable therapist directory
• Your insurance provider: In-network options
• Community mental health centers: Sliding scale fees
• Online therapy: BetterHelp, Talkspace, etc.

Eating Disorder Resources

• National Eating Disorders Association: 1-800-931-2237
• NEDA Website: nationaleatingdisorders.org

When to Seek Help

• Warning signs persist for more than a week
• Thoughts of self-harm or suicide
• Unable to function normally
• Relationship or work significantly impacted
• You're asking "should I get help?"—usually, the answer is yes

Related Resources

• ← Back to Complete Guide
• Mindset Guide Overview
• Meditation & Mindfulness Practices
• Handling Bad Days
• Life After 75 Medium