My 75 Hard Plan

Why I’m doing 75 Hard (and why I’m writing this down)

Not gonna lie, I’m the type of person who gets super motivated… and then two weeks later I’m like “wait what was I doing again?” 😅 So I’m putting my whole 75 Hard setup in one place because (1) it keeps me accountable, (2) it helps me stop overthinking every single day, and (3) if anyone else wants to use parts of it, please do.

I’m treating this as a mental discipline challenge first, and a body/fitness reset second. I want the kind of routine that doesn’t depend on my mood. The “no excuses” part is the point… but I’m also trying to be smart about it so I don’t burn out halfway through.

My start + end dates (so it feels real)

Start date: January 6, 2025

End date: March 22, 2025

Seeing the dates makes it hit different. Like… this is a whole season of my life. And I’m not trying to “wing it” for a whole season.

The wall method that keeps me honest

I’m doing the sticky note wall / tracker thing because it’s honestly the only thing that makes my brain go “okay we have to finish what we started.” I’m color-coding by week, so each row is one week. Every day I complete, I mark it. It’s simple, it’s visual, and it’s kind of satisfying.

Also: if you don’t like sticky notes, you can do a calendar, a notebook, or a checklist on your phone. The point is you need something you can’t ignore.

My 75 Hard rules (my version, but still strict)

These are the non-negotiables I’m following daily. I’m writing them like a checklist because that’s how I actually use them.

1) Clean eating rules (aka the part that will test me)

I’m keeping my food rules super clear because “I’ll just eat better” is too vague and I will absolutely negotiate with myself at 9pm.

My food rules:

No sugar. Like… NO sugar. Not “just a little.” Not “only on weekends.”

No dairy. This one is personal for me and I know it’s going to be annoying at first.

No fast food or junk food. If it’s basically made to be addictive, I’m not eating it.

No soda. Also no chips.

No snacks and chocolates. I’m trying to keep carbs as low as possible (ideally minimal, sometimes none depending on the day).

Eat clean and healthy. For me that means whole foods, real meals, and actually hitting protein instead of pretending a random “healthy” snack counts as dinner.

One thing I’m learning from other people’s 75 Hard experiences: if the diet part is fuzzy, it becomes the first place you start “bending” rules. So I’m not leaving room for interpretation.

2) Two workouts daily (one indoor, one outdoor)

This is the backbone of the challenge, and yes it’s a lot. I’m doing:

45 minutes indoor workout every day (gym, strength training, Pilates, yoga, or a structured home workout).

45 minutes outdoor workout every day (walking is my default, but I’ll mix in jogging or hiking when I can).

Real talk: the outdoor one is the one that makes this challenge feel “hard.” Because it’s not about having the perfect day. It’s about doing it when it’s inconvenient.

Weather note: If the weather is genuinely unsafe, I’m not risking it. I’ll do the second workout indoors. I’m here to build discipline, not do something reckless.

3) Water goal (the one that sounds easy until it’s not)

1 gallon of water a day.

I already know this is going to be the rule that makes me feel like I live in the bathroom for the first couple weeks 😭 But I also know hydration changes everything: energy, skin, cravings, sleep… all of it.

My plan is to split it into chunks so I’m not chugging at night:

Morning: big portion before noon

Afternoon: steady sipping

Evening: finish early enough so I’m not waking up all night

4) Reading daily (and yes, I’m doing multiple books)

I’m reading every day because I want my brain to be part of this challenge too, not just my body.

Minimum: 15 pages a day.

And I’m doing a mix because my life is a mix:

Book 1: a personal development book (10 pages/day)

Book 2: school reading (10 pages/day)

Book 3: a daily spiritual/devotional reading (this varies—some days more, some days less)

It won’t be perfectly consistent every single day, but I’m making sure I hit at least two readings daily no matter what.

5) Daily progress photo (even when I don’t feel cute)

I’m doing a daily progress picture because it’s proof. And it’s also annoying, which is exactly why it works.

Some days you’ll feel bloated. Some days you’ll feel like nothing is changing. But the comparison from Day 1 to Day 75 is where the truth shows up.

Also: I’m not doing this to obsess over my body. I’m doing it to document the discipline.

6) Morning + night skincare (tiny habit, big consistency)

Skincare morning and night.

This is one of those “small” habits that keeps me feeling put together even when I’m tired. And honestly, when I’m doing two workouts a day, I need to take care of my skin or I’ll feel gross.

7) Wake up at 6am (no negotiating)

Wake up at 6am and start the day early.

I’m not saying every morning will be magical. I’m saying it gives me time. Time is the thing that makes the whole challenge possible. If I sleep in, everything gets rushed and then I start skipping stuff.

8) Journal every day (even if it’s messy)

Journal/diary every day.

Some days it’s going to be deep. Some days it’s going to be “I’m tired but I did it.” Both count. The point is showing up.

9) No phone before bed or when waking up

This is one of my personal rules because my phone can steal an hour without me noticing.

No phone when I wake up. I want to start my day with intention, not scrolling.

No phone before bed. I want my sleep to actually be sleep.

I’m not trying to be perfect. I’m trying to remove the thing that makes me mentally noisy.

10) House reset: tidy before bed

Tidy up room/house before bed.

It’s hard to feel disciplined when your environment is chaotic. This is my “close the day” habit. Even 10 minutes counts. I just want to wake up to a clean space.

11) Last meal by 6pm

Last meal by 6pm.

This is another personal one. Late-night eating messes with my sleep and makes me feel heavy the next morning. So I’m setting a boundary.

If this rule doesn’t fit your life, don’t copy it blindly. But for me, it’s part of the structure.

12) Supplements daily (simple but consistent)

Take supplements every day.

I’m not listing specifics because everyone’s needs are different, but I’m keeping it consistent and not “forgetting” on busy days.

13) Practice a skill daily (15–30 minutes)

Practice something every day for 15–30 minutes.

Instrument, language, art, reading practice, anything that builds me. This is my “I’m becoming someone” rule.

Because the best part of 75 Hard isn’t just looking different—it’s being able to trust myself.

My “don’t burn out” plan (because I know myself)

I love the strictness of 75 Hard, but I also know burnout is real. So I’m borrowing a strategy that I’ve seen work for people who actually finish:

Daily energy check:

100% energy: go all in, crush everything early

80%: still do it all, but simplify the workouts (walk + basic strength)

60%: show up and complete the minimum with zero extra drama

40% or less: survival mode… but still complete the rules (slow walk outside counts, gentle indoor movement counts)

The rules don’t change. The intensity can.

What nobody warned me about (so I’m warning myself now)

The water bloat is real. I’m expecting days where I feel puffy and think I’m “backtracking.” I’m reminding myself: water retention is not failure.

Results feel invisible until they suddenly aren’t. Daily changes are tiny. That’s why the daily photo matters.

Weekends will test me. Not because I can’t do it, but because weekends are when routines disappear. So I’m planning my weekends like weekdays.

Outdoor workouts will be inconvenient. That’s literally the point. I’m not waiting for perfect weather to become disciplined.

My simple daily schedule (so I stop guessing)

6:00am: wake up, make bed, water

6:15am: journal (even 5 minutes)

Morning: outdoor walk (45 min) + progress photo

Midday: clean meals + reading pages

Afternoon/evening: indoor workout (45 min)

Before 6pm: last meal

Night: tidy up, skincare, no phone, sleep

What I’m tracking (because “I’ll remember” is a lie)

I’m tracking:

Daily: workouts, water, reading, photo, diet, journal, wake time

Weekly: a check-in note about energy/mood and what made it easier or harder

This is my way of catching patterns early instead of waiting until I’m overwhelmed.

If I mess up… what happens?

The official 75 Hard rule is: miss one task, restart. I’m respecting that. That’s what makes it a mental challenge and not just a “habit glow-up.”

But I’m also being realistic: life happens. So my biggest focus is planning ahead so I don’t “accidentally” fail because I didn’t prepare.

Little things that are making this easier already

A “help corner” list: quick meals I like, easy workout options, and reminders for hard days.

A why list: reasons I’m doing this, written like a note to myself for the days I want to quit.

Joy list: tiny pick-me-ups that don’t break the rules (walk somewhere pretty, clean sheets, a quiet reading moment).

Posting updates so I don’t disappear

I’m planning to post weekly updates because it’s harder to quit when I’ve told people I’m doing it 😅 Plus, reading other people’s experiences helps so much—especially the honest parts (the sore muscles, the water struggle, the “I don’t see results yet” frustration).

If you’re starting too, I’m genuinely cheering for you. And if you’re just thinking about it, save this as a template and adjust it to your life.

Okay… time to actually do the thing. Have an amazing rest of your day/night 😊