The 75 Medium Challenge is as much a mental challenge as a physical one. Research from the NIH on mindfulness and meditation shows that regular practice can reduce stress and improve focus. You can have the perfect workout plan and diet strategy, but without the right mindset, you won't make it to Day 75.
This guide covers the psychological strategies that separate those who complete the challenge from those who quit. The American Psychological Association emphasizes that building healthy habits requires understanding behavior change. Master these concepts, and you'll not only finish 75 Medium — you'll transform how you approach challenges for the rest of your life.
The Mental Game of 75 Medium
Here's the truth: The challenge isn't that physically demanding. One 45-minute workout, drinking water, reading 10 pages — none of these are extreme. The difficulty is doing them every single day for 75 days straight.
The mental battle you'll face:
- Day 1-7: Excitement and motivation carry you
- Day 8-21: Novelty wears off, resistance appears
- Day 22-45: The "middle slog" — hardest period
- Day 46-60: Habits start forming, gets easier
- Day 61-75: Finish line in sight, momentum builds
Understanding this arc helps you prepare. The hard days are predictable — and survivable.
"The mind will always quit before the body. Your job is to not let it."
Building Discipline
Discipline isn't a personality trait you either have or don't. It's a skill you build through practice. Here's how:
1. Start Before You're Ready
Don't wait for perfect motivation or the "right time." The act of starting builds discipline. Motivation often follows action, not the other way around.
2. Make Non-Negotiables
Decide in advance: these six daily tasks are not optional. You don't negotiate with yourself about brushing your teeth — apply the same non-negotiable status to 75 Medium tasks.
3. Remove Friction
Make the right choice the easy choice:
- Lay out workout clothes the night before
- Prep healthy meals in advance
- Keep your book by your bed
- Fill your water bottle each night
- Set specific times for each task
4. Add Friction to Bad Choices
Make it harder to fail:
- Remove junk food from your home
- Uninstall time-wasting apps
- Tell people about your challenge (accountability)
- Schedule workouts like appointments
5. Win the Morning
Complete your hardest task first. Morning workout completers have higher success rates because life can't derail what's already done.
⏱️ The 2-Minute Rule
When you don't feel like doing something, commit to just 2 minutes. Start the workout — just 2 minutes. Most of the time, once you start, you'll keep going. The hardest part is beginning.
Motivation vs. Discipline
Many people fail 75 Medium because they rely on motivation. Here's the difference:
Motivation:
- Emotion-based — comes and goes
- Depends on feeling like it
- High on Day 1, often gone by Day 20
- Unreliable for long-term consistency
Discipline:
- Action-based — independent of feelings
- Works whether you feel like it or not
- Builds over time through practice
- The foundation of lasting change
The shift: Stop waiting to "feel like" working out or eating well. Do it because it's what you committed to, regardless of how you feel. This is the core of mental toughness.
How to Act Without Motivation
- Acknowledge the feeling: "I don't feel like working out."
- Disconnect feeling from action: "That's fine. I'm doing it anyway."
- Take the first small step: Put on shoes, fill water bottle, just start.
- Let momentum carry you: Action creates motivation.
Identity-Based Habits
The most powerful mindset shift: change your identity, not just your behavior.
Outcome-Based (Less Effective):
"I want to lose 20 pounds." ? Focus on results
Identity-Based (More Effective):
"I am someone who takes care of their body." ? Focus on who you're becoming
When you identify as someone who works out daily, the question isn't "Should I work out today?" It's "What workout am I doing today?" — because that's what people like you do.
Identity Affirmations for 75 Medium:
- "I am someone who keeps commitments to myself."
- "I am someone who shows up every day."
- "I am someone who prioritizes their health."
- "I am someone who finishes what they start."
- "I am becoming mentally stronger every day."
Every time you complete your daily tasks, you're casting a vote for this identity. 75 votes over 75 days builds a powerful self-image.
Surviving Hard Days
Hard days will come. Plan for them now.
Types of Hard Days:
- Low energy: Tired, sick, or just drained
- Busy: Work crisis, family needs, travel
- Emotional: Stress, anxiety, sadness
- Unmotivated: Just don't want to do it
Strategies for Hard Days:
1. Lower the Bar (But Don't Skip)
Not every workout needs to be intense. A 45-minute walk counts. A gentle yoga session counts. Do the minimum — but do something.
2. Focus on One Task at a Time
Don't think about all six requirements. Just focus on the next one. Workout done? Now just drink water. That's it.
3. Remember Day 76
Ask yourself: "How will I feel on Day 76 if I push through today?" vs. "How will I feel if I quit?" Future-you will thank present-you.
4. Use "Temptation Bundling"
Pair a task you don't want to do with something you enjoy:
- Only watch your favorite show during workouts
- Listen to an audiobook you love while walking
- Read at your favorite coffee shop
5. Call Your Support System
Text your accountability partner or post in your 75 Medium community. Others have felt exactly what you're feeling and pushed through.
Daily Mindfulness Practice
75 Medium's mindfulness requirement isn't filler — it's potentially the most valuable habit you'll develop. Here's how to approach it:
Option 1: Meditation
Start with guided apps (Headspace, Calm, Insight Timer). Even 5 minutes of focused breathing reduces stress and improves focus.
Simple meditation practice:
- Set timer for 5-10 minutes
- Sit comfortably, close eyes
- Focus on breath — inhale, exhale
- When mind wanders (it will), gently return to breath
- Don't judge "success" — just practice
Option 2: Journaling
Write without censoring yourself. Options include:
- Morning pages: Stream of consciousness writing
- Gratitude list: 3 things you're grateful for
- Reflection prompts: Answer a specific question
- Goal visualization: Describe your ideal Day 76
Get 75 daily journaling prompts ?
Option 3: Breathwork
Structured breathing exercises like:
- Box breathing: 4 seconds inhale, 4 hold, 4 exhale, 4 hold
- 4-7-8 technique: 4 seconds inhale, 7 hold, 8 exhale
- Wim Hof method: Deep breathing cycles
Option 4: Prayer
For those with faith traditions, this time can be devoted to prayer, scripture study, or spiritual reflection.
See detailed mindfulness practices ?
Managing Self-Talk
The voice in your head can be your greatest ally or enemy. Learn to direct it.
Common Negative Self-Talk:
- "I can't do this."
- "What's the point?"
- "One day off won't matter."
- "I've already failed before."
- "This is too hard."
Reframe Technique:
When negative thoughts arise:
- Notice: Catch the thought
- Name: "That's my excuse voice."
- Reframe: Replace with empowering thought
Reframe Examples:
- "I can't do this." ? "I haven't proven I can't. Let me try."
- "What's the point?" ? "The point is keeping my word to myself."
- "One day off won't matter." ? "But one day ON will. And that's what I'm doing."
- "I've failed before." ? "That was practice. This time I know more."
- "This is too hard." ? "Hard is exactly what I need to grow."
Accountability Systems
You're more likely to complete the challenge with accountability. Set up systems:
1. Accountability Partner
Find someone doing 75 Medium simultaneously. Check in daily — even a simple text confirming completion helps.
2. Public Commitment
Tell friends, family, or social media. The embarrassment of quitting publicly is a powerful motivator.
3. Community Groups
Join online communities:
- Reddit r/75medium
- Facebook groups
- Discord servers
Learn how to build an accountability group ?
4. Tracking Systems
Check off tasks daily. Seeing a streak builds momentum — "Don't break the chain."
5. Stakes
Some people add consequences for failure:
- Donate to charity (or anti-charity) if they quit
- Committed financial investment
- Public bet with friends
Common Mental Traps
1. All-or-Nothing Thinking
Trap: "I ate one cookie, so the day is ruined."
Reality: One imperfect choice doesn't require abandoning everything. Continue with the rest of your day.
2. Comparing to Others
Trap: "Others are doing more/better than me."
Reality: You're only competing with yesterday's version of yourself.
3. The "Starting Monday" Trap
Trap: "I'll restart fresh next week."
Reality: Every moment is a new opportunity. Continue now.
4. Perfectionism
Trap: "If I can't do it perfectly, why bother?"
Reality: Progress beats perfection. 90% adherence is built into the diet rule for a reason.
5. Short-Term Thinking
Trap: "I don't feel like it today."
Reality: Short-term discomfort creates long-term transformation. Choose future you.
?? The Ultimate Mindset
You are someone who keeps promises to yourself. Every completed day proves this identity. Every task finished is evidence that you can trust yourself. 75 days from now, you'll look back and know — without doubt — that you are someone who follows through.