Proper planning is the foundation of 75 Medium success. According to the American Psychological Association, having a structured plan significantly increases your chances of completing any long-term challenge.
Research from the National Institutes of Health shows that habits typically form over 66+ days. Our 75-day planner is structured around this science.
Planner Overview: Your 75-Day Journey
?? The Three Phases
- Phase 1 (Days 1-25): Foundation — Establishing routines and building momentum
- Phase 2 (Days 26-50): Building — Deepening habits and overcoming plateaus
- Phase 3 (Days 51-75): Finishing — Solidifying changes and finishing strong
Phase 1: Foundation (Days 1-25)
This phase is about building the foundation. Focus on completion, not perfection.
Week 1-2: Ignition & Rhythm
- Focus: Completing all 6 daily tasks
- Workout priority: Show up consistently
- Challenge: Initial resistance and disruption
Week 3-4: Groove & Transition
- Focus: Finding optimal daily schedule
- Workout priority: Starting to increase intensity
- Celebration: One-third complete! (Day 25) ??
Phase 2: Building (Days 26-50)
The middle phase is often called the "messy middle." Motivation has faded, but the end isn't visible yet. This is where discipline matters most.
Week 5-6: Deepen & Transform
- Focus: Pushing beyond comfort zones
- Workout priority: Progressive overload
- Celebration: Compare Day 1 and Day 35 photos! ??
Week 7-8: Commit & Push
- Focus: Deepest commitment — no turning back
- Key challenge: Fatigue accumulation
- Celebration: Two-thirds complete! (Day 50) ??
?? Phase 2 Reality Check
Most failures happen in Phase 2. Motivation is lowest, and habits aren't yet automatic. Stay focused on why you started.
Phase 3: Finishing Strong (Days 51-75)
The home stretch! You can see the finish line.
Week 9-10: Accelerate & Solidify
- Focus: Renewed energy from seeing the end
- Workout priority: Push for personal records
- Action: Plan your Day 76 celebration!
Week 11 & Final Days: Legacy & Victory
- Focus: Finish strong with same discipline as Day 1
- Key challenge: Don't coast to the finish
- Celebration: DAY 75 — YOU DID IT! ??
Key Milestones & Celebrations
?? Milestone Markers
- Day 7: First week complete (14% done)
- Day 21: Research says habits are forming
- Day 25: One-third complete (33%)
- Day 38: Halfway point (50%)
- Day 50: Two-thirds complete (67%)
- Day 66: Habit formation threshold
- Day 75: VICTORY! ??
According to Mayo Clinic, celebrating progress appropriately reinforces positive behaviors.
Sample Daily Schedules
Early Bird (5:30 AM start)
Wake ? Photo ? Meditation ? Workout ? Breakfast ? Work ? Reading before bed
Office Worker (6:30 AM start)
Wake ? Photo ? Reading with breakfast ? Work ? Gym after work ? Meditation before bed
Night Owl (8:00 AM start)
Wake ? Photo ? Breakfast ? Work ? Reading afternoon ? Evening workout ? Meditation
Planning Tips
- Front-load water: Drink 1L before noon
- Schedule workouts: Block time like meetings
- Prep food on Sundays: 1-2 hours of meal prep
- Stack habits: Link new habits to existing ones
?? Ready to Plan?
Download our free printable planner. Get the free tracker ?