75 Medium: A Softer, Realistic Alternative to the 75 Hard Challenge

If you’ve ever looked at the 75 Hard challenge and thought, “Yeah… that looks amazing, but also absolutely impossible for my actual life,” you’re not alone.

The idea of committing to 75 days of strict rules is tempting. It feels disciplined. Hardcore. A full reset.

But if you’re juggling work, studies, family, mental health, hormones, social life, and, you know, being a human… 75 Hard can quickly turn into 75 Overwhelmed.

That’s where the idea of 75 Medium: a softer, realistic alternative to the 75 Hard challenge comes in.
Same 75-day container. Same “I’m doing something for myself” energy.
But with flexibility, gentleness, and actual sustainability built in.

Let’s talk about it.

First, a Quick Recap: What Is 75 Hard?

If you’re new here, 75 Hard is a popular mental toughness challenge created by Andy Frisella.

The basic 75 Hard rules usually look like this:

• Follow a strict diet (no cheats, no alcohol)
• Two 45-minute workouts a day (one must be outside, no matter the weather)
• Drink 1 gallon (about 3.7L) of water daily
• Read 10 pages of a non-fiction/self-help book
• Take a daily progress photo
• Do all of this for 75 days straight. If you miss anything, you start over at day 1.

For some people, this works.
It gives them a structure to push themselves, and they genuinely enjoy the intensity.

But for a lot of people?

The all-or-nothing rules mean one bad day can flip into:
“I failed, so I might as well quit.”

And that’s the problem.

Why 75 Hard Doesn’t Work for Real Life (And That’s Okay)

There’s nothing wrong with wanting a challenge. But there’s also nothing wrong with admitting when something is too extreme for your current season of life.

Here are a few reasons 75 Hard often feels… well, too hard:

• Zero flexibility
  Got sick? Period pain? Work emergency? Family crisis? You’re technically “out.”
• All-or-nothing mindset
  One missed workout or forgotten water goal can trigger shame and a full restart. That’s not always mentally healthy.
• Exhaustion and burnout
  Two workouts a day, every day, on top of real life? For many people, that’s a straight line to burnout, not wellness.
• Not trauma-/mental-health aware
  For some, the extreme nature of 75 Hard can trigger old patterns: over-exercising, restriction, obsessive thinking.

You deserve to feel proud of your discipline without punishing your body or nervous system.

That’s where 75 Medium comes in: same intention, softer edges.

If you want soft, realistic self-improvement habits to support your 75 Medium journey, these gentle self-care ideas can help you stay grounded and recharged

So… What Is 75 Medium?

Think of 75 Medium as the more realistic sister of 75 Hard.

It keeps the structure—75 days of commitment, a set of daily habits—but removes the “if you miss one thing you’re a failure” energy.

75 Medium is about:

• consistency, not perfection
• challenge, not punishment
• discipline, not self-bullying

It’s built for people who want to grow, feel stronger, and reset their habits—while still allowing for real-life ups and downs.

The 75 Medium Rules (Realistic, Not Rigid)

You can tweak the details to your life, but here’s a gentle 75 Medium framework to start from.

1. Move Your Body Once a Day (30–45 Minutes)

Instead of two intense workouts, aim for one movement session a day.

That could be:

• a walk
• yoga or stretching
• strength training
• Pilates
• dance workout
• cycling
• a home workout video

The rule:
Show up for some intentional movement every day. Intensity can fluctuate. You don’t have to destroy yourself to “earn” the day.

To make your 75 Medium habits easier to stick to, try adding a few morning habits that build consistency into your routine.

2. Follow a Supportive, Not Extreme, Eating Plan

Instead of “no cheat meals ever,” choose gentle nutrition guidelines.

For example:

• aim for 3 balanced meals a day
• include protein with each meal
• limit alcohol to certain days or occasions
• reduce ultra-processed snacks, but don’t demonise them
• drink more water than you currently do

The rule:
Eat in a way that supports your energy, mood, and goals—without making you terrified of “messing up.”

3. Drink More Water (Without Drowning)

The classic 1 gallon rule doesn’t work for everyone.

Instead, for 75 Medium:

• aim for 2–3 litres a day (or simply “x glasses a day” that feel realistic for your body)
• keep a bottle near you and sip throughout the day

The rule:
Hydrate more intentionally than you usually do. That’s already a big win.

4. Read or Learn Something Every Day

Keep the 10 pages a day idea, but soften the vibe around it.

You could:

• read 5–10 pages of a non-fiction, self-help, or personal growth book
• listen to a podcast episode on mindset, health, money, or creativity
• watch a short educational video and take one takeaway

The rule:
Feed your mind with something that makes you think, reflect, or grow for at least 10–15 minutes.

5. Do One Thing for Your Mind or Soul

75 Hard is very body-focused. 75 Medium invites your nervous system into the picture.

Pick one daily mental/emotional habit, like:

• 5–10 minutes of journaling
• writing 3 things you’re grateful for
• a short meditation or breathwork session
• praying or quiet reflection
• a mindful walk without your phone

The rule:
Every day, do something that makes your inner world feel a little lighter or calmer.

If you choose journaling as your daily mind-care habit, these creative journal prompts make it easier to stay consistent.

6. Take a Simple Daily Check-In Photo or Note

You can still do progress photos if it feels empowering and not obsessive.

But you can also:

• snap a mirror selfie purely as a “hi, this is me showing up again”
• take a photo of something that represents the day (your walk, your book, your journal)
• or skip the photo and write a one-line check-in in a notebook

The rule:
Have one tiny way of tracking that you showed up today. Not for the internet—for you.

The Most Important Part: 75 Medium Allows Grace

Here’s the key difference between 75 Hard and 75 Medium: a softer, realistic alternative to the 75 Hard challenge:

In 75 Medium, if you miss something…
you don’t start over in shame.

You zoom out, ask “What happened today?” and then you try again tomorrow.

Some simple grace rules you can build in:

• If you’re sick, honour rest. That counts as discipline too.
• If you miss one habit, you don’t call the entire day ruined.
• If life explodes (travel, emergencies, mental health dip), you adjust instead of quitting.

The goal is 75 days of mostly showing up, not 75 days of perfection.

Who Is 75 Medium For?

75 Medium is perfect if you:

• like structure but hate extremism
• want to challenge yourself without breaking yourself
• have a lot on your plate (kids, job, caregiving, studies, chronic illness, etc.)
• are healing your relationship with food, exercise, or your body
• are tired of “go hard or go home” culture and want something more sustainable

If you’ve ever said, “I want to be consistent, but my life is too unpredictable for something like 75 Hard,” this is literally made for you.

How to Personalise Your 75 Medium Challenge

You don’t have to copy anyone’s exact rules. The whole point of a realistic 75-day challenge is that it actually fits you.

Here’s how to customise it:

1. Choose 4–6 habits max
   Any more and you’ll feel overwhelmed. The ones above (movement, food, water, learning, mind-care, check-in) are a great base.
2. Define your minimums
   For example:
   • movement: at least 20–30 minutes
   • reading: at least 5 pages
   • journaling: at least 3 sentences
     This way, even on your worst days, you can still “keep the streak alive.”
3. Decide your non-negotiables vs flexible habits
   Maybe movement and water are non-negotiable, but reading can move to audio podcasts.
4. Write your rules somewhere visible
   On your notes app, in your planner, on your wall. Seeing it daily keeps you grounded.
5. Choose your start date—and make it gentle
   You don’t need a Monday, a new month, or New Year’s. Start on a random Wednesday if you want.

Gentle Tips to Actually Complete 75 Medium

A realistic challenge is already half the battle. But here are a few tips to help you reach day 75 without losing your mind:

• Think “I’m becoming that person,” not “I must finish perfectly.”
  The real win is who you’re becoming, not just ticking off days.
• Stack habits onto things you already do.
  Read while you drink your morning coffee. Journal in bed before you sleep. Walk while on a call.
• Plan for low-energy days ahead of time.
  Decide what your “bare minimum” looks like when you’re exhausted or sad. That way, you don’t negotiate with yourself in the moment.
• Let it be quiet.
  You don’t have to announce your 75 Medium challenge online unless you want to. It can be just for you.
• Celebrate small milestones.
  Day 7, day 21, day 30, day 50—mark them. Reward yourself in soft ways (rest, a walk, a slow night in).

Final Thoughts: You’re Allowed to Choose Medium

You don’t need to prove anything by suffering your way through an extreme challenge.

You’re allowed to choose 75 Medium: a softer, realistic alternative to the 75 Hard challenge and still be proud of yourself.

You’re allowed to build discipline with kindness.
You’re allowed to grow without burning out.
You’re allowed to say,
“I want to feel better in 75 days… and I refuse to hate myself on the way there.”

If that’s the season you’re in right now, 75 Medium might be exactly the kind of challenge your mind, body, and life have been waiting for.