75-Medium: A modified 75-Hard Challenge
A more sustainable approach to the infamous 75-Hard challenge.
SELF-IMPROVEMENT
2/15/20266 min read
Why I'm rejecting the original rules
For those of you who have never heard of the 75-Hard Program, it's an infamous 75-day program created by Andy Frisella that took the internet by storm a handful of years ago. The goal of the program is to build mental toughness, confidence, self-efficacy, [insert more self-improvement keywords here], etc.
The program is known to be a huge undertaking in that it doesn't allow for any modifications and it requires participants to start over at day 1 if they break any single rule - no exceptions. The whole point of the program is for participants to learn that they are capable of anything, even when uncontrollable, unforeseen circumstances block their path. It subscribes to the mentality that people put be pushed to their absolute limit in order to persevere, overcome, and grow.
My gripe with the program is that it lacks nuance regarding how much importance each individual places on the various character traits that this program is meant to build. The spectrum of importance we may place on something can change on a daily basis depending on the infinite variables around us, and that matters. From the FAQs section of Frisella's website, he states that you must start the 75 days over if you miss any rule, for any reason. Zero exceptions (except religious practices). Perhaps it's due to my upbringing, but why do I feel like this program is only accessible to folks with certain "free time" privileges? A working single mom of multiple kids who only gets 5 hours of sleep needs to choose between success in this program... or a healthy amount of sleep?
This is quoted directly from the FAQs on the 75-Hard website:
Question: What should I do for my 75 Hard outdoor workout if the weather is bad?
Answer: If there is a serious threat to your health or safety from completing your outdoor workout, use common sense and stay inside. However, know that if for whatever reason you don't get any task done, you must restart from day 1 ... so plan accordingly.
If you knew there was a possibility that there would be dangerous conditions when you decide to workout outdoors ... You should have planned better.
Is it just me, or does this sound like the message is 'if you don't willing put yourself in danger for the sake of pride, you're not mentally strong enough'?
In my opinion, the saying 'what doesn't kill you makes you stronger' does NOT mean that you can only get stronger if you sacrifice comfort, safety, and/or priorities to other aspects of your life (e.g. family, financial stability).
75 Medium: A more sustainable approach
Despite my criticism of the original program, I still believe there's a place for it and there's a type of person who can find life-changing value from it - I am simply not that person. However, I would like to challenge myself to improve my mental fortitude and explore areas outside my comfort zone, which is why I'm going to do a modified version called 75-Medium.
The goals are the same, but with more sustainable guidelines:
Program success is measured by progress, not perfection.
A.k.a. The breaking of rules won't be considered a program 'failure' nor will it require restarting at day 1.
Habits are sustainable long-term, resulting in permanent lifestyle changes.
A.k.a. the program can be repeated infinitely without requiring major priorities to be neglected: relationships, financial stability, sleep, etc.
That last bullet point is exactly why I've chosen to split the 75-Medium Challenge into TWO phases:
PHASE ONE
The 75-Days
This is the part that resembles the original challenge.
THE TAKEAWAY:
You can do hard things. No question about it.
PHASE TWO
The next 30 days
This phase builds off of the results of phase one.
THE TAKEAWAY:
Assessment & adaption are required skills for lifelong growth.
RULE #1: Follow a structured diet
as long as it aligns with your goals
This rule is great as it is because it addresses the importance of how you fuel your body, but it also acknowledges that this looks different for everyone. I won't be making any changes to this rule.
Here's what I'm choosing to do for my diet:
Drink 8 ounces of water BEFORE every meal
Eat a minimum of 6 servings of veggies
Eat a minimum of 0.7 grams of protein per lb of body weight
Eat veggies & protein BEFORE anything else that may be in my meal
RULE #2: Spend 45 minutes in the gym
or do one 45-minute workout elsewhere
This rule is specific to me because I'm already paying for a gym membership and frankly, I can't bring myself to workout at home. I know that as long as I'm in the gym, I'll find something to do. If there are days when I don't feel like doing anything, being in a gym environment will motivate me to train flexibility/mobility or leisurely walk on a treadmill at the very least.
Of course, not everyone has access to a gym - no problem! Location plays a part in how motivated you'll feel, but it's not essential to get a workout in.
RULE #3: Spend 10 minutes outdoors
or more time, if possible
Deep down, I know I could benefit from spending more time outdoors. I'm willing to bet that most people would benefit from it as well. Fresh air, exposure to seasonal pollen, natural vitamin D production from the sun, psychological benefits of hearing the sounds of nature - these are all super important for your health!
To be honest, 10 minutes was an arbitrary choice. I chose it because it's a realistic goal for me and I know I will want to spend more than 10 minutes outside once I'm there - it's the getting there that's usually the challenge for me.
RULE #4: Drink 64 oz of water
at a minimum
I chose this specific measurement based on the following:
My water bottle holds 32oz, multiplied by 2 = 64 oz. It's easier to track my intake.
Additions and carbonation are allowed as long as they don't include caffeine or artificial sweeteners (I love adding lemons, limes, & ginger to my water!)
RULE #5: Read 10 pages
of a non-fiction, educational piece of text
I'm not making changes to the original rule because I think it's an amazing opportunity to expand your knowledge and experience other perspectives. There's really nothing else to say!
RULE #6: Record your progress
no matter what
All completed rules, as well as rule 'breaks' must be recorded. Failure to complete a rule must be accompanied by an explanation.
No "my dog ate my homework" here - this explanation is for you, and only you, to use as a tool to better recognize patterns. Life happens. It's okay. Future you will appreciate the addition context.
75 Medium: PHASE ONE
Guidelines
Rules are to be followed on a daily basis for 75 consecutive days
Completion of AND failure to complete a rule must be recorded
Modifications are allowed as you deem necessary, but you MUST record them.
75 Medium: PHASE TWO
Overview
The purpose of this phase is to assess the effectiveness of the program and to adapt accordingly.
WEEK 1:
a break (+ a little math)
Continue following phase one rules IF YOU'D LIKE TO. Otherwise, take a much deserved break!
Calculate your percentage of success for each rule from Phase One.
# of successes divided by 75 multiplied by 100
For the two rules with the lowest success rates:
Gather info: read the reasons why you did not complete the rule and look for patterns. Did you get out of work later than expected too many times? Repeatedly forget to pack a lunch? Just didn't feel like following the rule?
Assess: write down any patterns you notice and why you think they are happening
Adapt: write down one thing you can do to improve your score for the rest of Phase Two.
Create your own rule to follow for the remainder of Phase Two. This will be based on your personal goals.
WEEKS 2-5:
restart Phase One rules, but with the modifications from Phase Two Week 1
Give yourself time to make mistakes and turn the modifications into habits. Record daily, as usual.
Optional: extend this phase to a total of 75 days
POST-Phase
Repeat! (-ish)
Repeat both phases as many times and as frequently as you would like.
Modify each repeat as necessary for continued growth.
75-Medium FREE TRACKER
This tracker can be used for the 75 Hard program as well! It's fully customizable, so you can change the rules however you'd like :)