What to Know About TikTok’s 75 Hard Challenge

If you’ve spent any time recently scrolling through TikTok, you’ve likely seen countless progress photos or 30-second videos pop up on your FYP with the caption #75Hard.

The 75 Hard Challenge, aka 75 HARD, is an intensive self-improvement program created in 2019 by entrepreneur and author Andy Frisella who billed it as a “transformative” way to increase “mental toughness.” 

With over a billion views under the hashtag, it joins the ranks of viral wellness challenges like “The October Theory” and “Lucky Girl Syndrome,” which promise to help you overhaul your life in a few weeks. 

But, how does the 75 Hard Challenge work, exactly? And more importantly, should you be doing it? Here’s the scoop on the latest buzzy mental fitness program.  

Understanding the 75 Hard Challenge

The way 75 Hard Challenge is simple but far from easy. Five daily tasks must be completed for—you guessed it—75 consecutive days. These include: 

1. Two 45-minute workouts, one of which must be outdoors 
2. Drinking a gallon of water 
3. Following a healthy diet of your choice, no alcohol or cheat meals
4. Reading 10 pages of a self-improvement book
5. Taking a progress picture

If you miss any of these tasks or leave one incomplete, you must start over from day one. 

“While it incorporates physical components, its primary focus is building resilience and mental fortitude through consistent, disciplined action,” says Dr. Kiki Ramsey, PhD, positive psychologist and author of self-help book, “Get Courageous Now.”

Each task is designed to create structure and force you to get outside your comfort zone. “By adhering to these non-negotiables, participants learn the art of commitment and perseverance, which often translates to growth in other areas of their lives,” says Dr. Ramsey. 

Mental Health Benefits of 75 Hard Challenge

The mental benefits of the 75 Hard Challenge can be significant when approached thoughtfully. For example:

Reduce Stress And Anxiety

It’s no surprise that exercise and a good diet are good for your body. But did you know that regular workouts also improve your emotional and mental well-being? Yep—research shows that consistent moderate-intensity exercise has *so* many benefits including sleep improvement and stress reduction.

Similarly, a 2018 study found that staying well-hydrated can lower the risk of stress-related disorders like anxiety and depression. Even just a 1.6% drop in hydration levels can result in fatigue and increased anxiety.

Improves Focus, Increases Motivation, and Boosts Self-Confidence

Consistency and structure reduce decision fatigue, increase focus, and build confidence, says Dr. Ramsey. Being consistent with the challenge “creates a positive feedback loop,” says Lauren Farina, MSW, LCSW, a psychotherapist and founder of Invited Psychotherapy and Coaching. When we fulfill a goal, however small or large, we feel a sense of pride and accomplishment. This, in turn, can motivate us to pursue other, larger goals in life, she explains. 

Dr. Ramsey adds that “completing daily tasks consistently builds a sense of accomplishment, which can strengthen self-confidence and self-efficacy.”

Builds Resilience

Resilience doesn’t mean total avoidance of stress. Rather, it’s the ability to cope with and adapt to stress in healthy ways. “The 75 Hard Challenge requires self-discipline and consistency, both of which build habits that inspire us to grow more resilient in the face of stress,” says Farina

Lina Jarockyte, 39, a single mom and communication consultant, says she is proof that the challenge works with building resilience. She followed the rules religiously, not even stopping for her scheduled cervical surgery or inclement weather like a snowstorm.

“That strict routine and discipline helped me get back on my feet,” says Jarockyte, who did the challenge while going through postpartum depression and a divorce. 

A Natural Mood Booster

Every time you set and achieve a goal, your brain releases a rush of dopamine. This makes you feel good and reinforces positive behaviors. Every time you complete one task or finish one day, your brain releases the feel-good chemical, boosting your mood and self-confidence.

Furthermore, research shows that reading and eating a healthy diet—two tasks internal to the challenge—are linked to better mood.

Similarly, exercising outdoors (another part of the 75-day challenge) allows for healthy sun exposure. “Sunlight stimulates the release of dopamine and serotonin, two key neurotransmitters responsible for energizing, uplifting, and motivating us,” says Farina. 

Helps You Rethink Old Habits

“I realized I don’t drink enough water,” Anthony Damaschino, 56, a retired HR executive turned writer, shares. “A few cups of coffee in the morning. And a glass of water at night or perhaps one more during the day was the routine. The challenge helped me realize how little water I was drinking.”

Damaschino adds that the challenge helped him realize and understand his relationship with alcohol. “Not drinking wasn’t that hard. Not drinking in a social situation was. It made me realize how much I drink when socializing,” he explains. 

Potential Drawbacks and Criticisms

Despite the many benefits, it’s important to note that the 75 Hard Challenge isn’t for everyone. “The strict, all-or-nothing approach may not be beneficial for those who have a history of disordered eating or feel overwhelmed by rigid routines,” Dr. Ramsey notes. 

Another potential drawback is that it’s time-limited. Weese says the challenge may not result in lasting change if you’re unable to successfully integrate what you learned into your lifestyle.

Is the 75 Hard Challenge Right for You?

Anyone can do this challenge, but it is best suited for those who “already have a moderately active lifestyle and a baseline knowledge of nutrition and fitness,” says Farina. That doesn’t mean you can’t do it if you’re not super active or have a baseline understanding of nutrition. You’ll just need to start small with beginner-friendly tips (more on this later).

Before you jump in, consider asking yourself the following questions:

• What is my “why” for doing this challenge? Am I seeking mental toughness, personal growth, or something else?
• Do I have a support system in place to encourage and motivate me throughout this journey?
• Am I ready for the time commitment and lifestyle changes this challenge demands for 75 days?
• How will I handle setbacks if I don’t meet a goal? Will I be able to offer myself grace and reflect on what needs to change without being harsh on myself?
• Is this the right time in my life for such a commitment, or do I have competing priorities that may lead to frustration or burnout?
• Could I achieve these goals in a more sustainable way? 
• What do I plan to do after the challenge ends?

Tips For Beginners

Once you feel ready and get an all-clear from your physician, here’s how to get started:

• Create a realistic routine: Plan out how you’ll accomplish each task daily and build a sustainable routine that fits into your lifestyle, suggests Dr. Ramsey. 
• Start small: Weese recommends adjusting the daily tasks to a more achievable level and working your way up from there to build confidence.
• Get an accountability partner: Dr. Ramsey advises sharing your goals with a friend or a community to help you stay consistent and motivated in the long run.
• Make room for recovery: Given the grueling nature of the program, Dr. Ramsey recommends prioritizing rest and recovery to avoid burnout and injury. 
• Take it one day at a time: Weese suggests focusing on the goals for the day versus the entire 75 days. “Looking at things in their entirety can increase feelings of overwhelm and lower our perceived ability to complete a task,” she explains. “I liked counting each day in the winning bucket. It built confidence and self-satisfaction,” says Damaschino. 
• Listen to your body’s cues: Farina recommends paying attention to any signs of exhaustion, overwhelm, and burnout during the challenge. 
• Embrace the process: “Focus on the journey, not the destination,” says Farina. The person you stand to become by doing this challenge, in terms of self-discipline, confidence, and resilience, is more valuable than the way you look in your progress photos, she notes.

Alternatives to the 75 Hard Challenge

Here are three alternative approaches to try, according to experts:

• Personalize the program: Weese suggests adapting the daily goals to your needs and limitations. For example, you might adjust the duration and setting of your workout or the number of pages you read to stay consistent. Similarly, if you miss a day, you can pick up from where you left off instead of starting over.
• Try the 75 Soft Challenge: Think of this one as the less intense, more practical cousin of the 75 Hard Challenge. It involves a 45-minute daily workout with one rest day for active recovery, drinking three liters of water per day, eating well with occasional indulgences, and reading 10 pages of a book of any genre.
• Create your own challenge: Dr. Ramsey suggests creating your own wellness challenge focused on daily habits that align with your personal goals and values. This could include physical movement, journaling, practicing mindfulness or meditation, structured self-compassion exercises, etc.

Ultimately, Dr. Ramsey says, the key is to create a consistent practice that works best for you.

Keep in Mind

The 75 Hard Challenge is a military-style mental toughness program ideal for those who have an active lifestyle and thrive on regimented routines. If approached with a balanced mindset, the potential for personal growth is tremendous.

That said, it’s not suitable for everyone, given the rigid and restrictive structure of the program. Experts agree there are safer, more sustainable ways to make healthy lifestyle changes, like the 75 Soft challenge. As always, it’s best to talk to your healthcare provider before starting anything new.