Tracking your 75 Medium Challenge progress is crucial for success. According to research from the APA, people who track their habits are significantly more likely to achieve their goals. This page provides free templates you can use to stay accountable.
Why Tracking Matters
The NIH research on self-monitoring shows that tracking behaviors leads to significant improvements in outcomes. As the American Council on Exercise notes, effective tracking provides:
- Accountability: Daily check-ins keep you honest
- Motivation: Seeing progress builds momentum
- Pattern recognition: Identify what works and what doesn't
- Streak power: "Don't break the chain" psychology
- Documentation: Record of your transformation journey
Daily Checklist Template
Use this simple checklist every day. Print multiple copies or save in notes app.
☐☐ 75 Medium Daily Checklist
+------------------------------------------------------+
— 75 MEDIUM CHALLENGE - DAILY TRACKER —
—------------------------------------------------------—
— Day #: ______ Date: ____/____/______ —
—------------------------------------------------------—
— —
— [ ] WORKOUT (45 min) —
— Type: _______________________________________ —
— Duration: _______ min —
— Notes: ______________________________________ —
— —
— [ ] DIET —
— [ ] On-Plan [ ] Flex Meal (___/22 used) —
— Notes: ______________________________________ —
— —
— [ ] WATER —
— Goal: _______ L Actual: _______ L —
— [ ] 8am [ ] 10am [ ] 12pm [ ] 2pm —
— [ ] 4pm [ ] 6pm [ ] 8pm [ ] 10pm —
— —
— [ ] READING (10+ pages) —
— Book: ______________________________________ —
— Pages: ______ to ______ —
— —
— [ ] MINDFULNESS (5-10 min) —
— Type: [ ] Meditate [ ] Journal [ ] Breathwork —
— Duration: _______ min —
— —
— [ ] PROGRESS PHOTO —
— [ ] Front [ ] Side [ ] Back —
— —
—------------------------------------------------------—
— Today's win: ____________________________________ —
— Tomorrow's focus: ________________________________ —
+------------------------------------------------------+
Weekly Tracker
Track an entire week at a glance:
| Task | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Workout | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— |
| Diet | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— |
| Water | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— |
| Reading | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— |
| Mindfulness | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— |
| Photo | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— |
| All 6 Complete | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— | ☐— |
Weekly Notes:
- Flex meals used this week: ___/3
- Total flex meals used so far: ___/22
- Books being read: _____________
- This week's weight: ___ lbs/kg
- Biggest win this week: _____________
- Focus for next week: _____________
75-Day Calendar View
Visual motivation: Check off each day as you complete it.
☐☐ 75-Day Progress Calendar
WEEK 1: ☐— 01 ☐— 02 ☐— 03 ☐— 04 ☐— 05 ☐— 06 ☐— 07
WEEK 2: ☐— 08 ☐— 09 ☐— 10 ☐— 11 ☐— 12 ☐— 13 ☐— 14
WEEK 3: ☐— 15 ☐— 16 ☐— 17 ☐— 18 ☐— 19 ☐— 20 ☐— 21
WEEK 4: ☐— 22 ☐— 23 ☐— 24 ☐— 25 ☐— 26 ☐— 27 ☐— 28
WEEK 5: ☐— 29 ☐— 30 ☐— 31 ☐— 32 ☐— 33 ☐— 34 ☐— 35
WEEK 6: ☐— 36 ☐— 37 ☐— 38 ☐— 39 ☐— 40 ☐— 41 ☐— 42
WEEK 7: ☐— 43 ☐— 44 ☐— 45 ☐— 46 ☐— 47 ☐— 48 ☐— 49
WEEK 8: ☐— 50 ☐— 51 ☐— 52 ☐— 53 ☐— 54 ☐— 55 ☐— 56
WEEK 9: ☐— 57 ☐— 58 ☐— 59 ☐— 60 ☐— 61 ☐— 62 ☐— 63
WEEK 10: ☐— 64 ☐— 65 ☐— 66 ☐— 67 ☐— 68 ☐— 69 ☐— 70
WEEK 11: ☐— 71 ☐— 72 ☐— 73 ☐— 74 ☐— 75 ☐☐ DONE!
Milestones:
☐☐ Day 7 - First week complete!
☐☐ Day 21 - Habits forming!
☐☐ Day 45 - Halfway there!
☐☐ Day 60 - Final stretch!
☐☐ Day 75 - CHAMPION!
Digital Tracking Options
Apps for Tracking
If you prefer digital tracking, these apps work well:
- Habit tracking apps: Habitica, Streaks, Loop Habit Tracker
- Notes apps: Apple Notes, Google Keep, Notion
- Fitness apps: MyFitnessPal (for diet), Strava (for workouts)
- Dedicated 75 apps: Check app stores for "75 Medium" or "75 Hard" trackers
See our complete app recommendations ☐
Google Sheets Template
Create your own spreadsheet with these columns:
- Date
- Day # (1-75)
- Workout (Yes/No + type)
- Diet (On-plan/Flex)
- Water (amount)
- Reading (pages + book)
- Mindfulness (Yes/No + type)
- Photo (Yes/No)
- All Complete☐ (formula: all 6 = Yes)
- Notes
Notion Template
For Notion users, create a database with:
- Daily log entries as pages
- Checkbox properties for each task
- Rollup properties for streaks
- Calendar view for visual progress
- Gallery view for progress photos
Tracking Tips
1. Track Immediately
Log each task right after completing it. Trying to remember at the end of the day leads to missed entries and inaccuracy.
2. Keep It Simple
Your tracking system only works if you use it. Don't over-complicate. A simple checkbox is better than an elaborate system you abandon.
3. Review Weekly
Every Sunday, review your week:
- How many days were 6/6☐
- What patterns do you notice☐
- What needs adjustment☐
4. Celebrate Milestones
Mark these days specially:
- Day 7: First week done!
- Day 21: Three weeks — habits forming
- Day 45: Halfway!
- Day 60: Two weeks to go
- Day 75: COMPLETED!
5. Use Visual Progress
Put your tracker somewhere visible — fridge, bathroom mirror, phone wallpaper. Visual reminders reinforce commitment.
☐☐ Start Tracking Today
Copy the templates above, customize for your preferences, and start on Day 1. Your future self will thank you for the documentation of your transformation journey.