How to Prepare for the 75 Hard Challenge

Starting the 75 Hard Challenge is a bold commitment that tests your mental toughness, discipline, and physical endurance. It requires more than just motivation on day one; it demands careful preparation to set yourself up for success. Without a solid plan, many find the challenge overwhelming and difficult to maintain. This guide walks you through practical steps to prepare effectively, so you can tackle the 75 Hard Challenge with confidence and clarity.

Join forces to make a difficult challenge easier.

Join a Cohort or Recruit a Friend

Starting the challenge with others can boost your motivation and accountability. When you join a cohort or recruit a friend, you create a support system that helps you stay on track during tough moments. Sharing progress, challenges, and victories makes the journey less lonely and more enjoyable.

• Look for local or online 75 Hard groups.

• Schedule regular check-ins with your accountability partner.

• Share workout plans and meal ideas to stay inspired.

  
  

Download the Official 75 Hard App

The official app helps you track your progress and stay organized. It provides daily checklists, reminders, and motivational content to keep you focused.

• Use the app to log workouts, meals, water intake, and reading.

• Set notifications for workout times and hydration goals.

• Review your progress regularly to stay motivated.

  
  

Choose Your Diet and Set Clear Boundaries

The 75 Hard Challenge requires following a strict diet with no cheat meals or alcohol. Selecting a diet that fits your lifestyle and goals is crucial. Whether you choose keto, paleo, plant-based, or another plan, clarity on what you will and won’t eat helps avoid confusion.

• Define your diet rules clearly before starting.

• Write down foods to avoid and acceptable alternatives.

• Plan how to handle social situations involving food and drinks.

  
  

Throw Away Junk Food and Alcohol

Removing temptation from your environment is a powerful step. Junk food and alcohol can derail your progress and weaken your resolve. Clearing your pantry and fridge of these items reduces the risk of slipping up.

• Dispose of or donate unhealthy snacks and drinks.

• Replace them with nutritious options like nuts, fruits, and water.

• Inform family or housemates about your challenge to gain their support.

  
  

Go Grocery Shopping and Plan Meals

Meal planning saves time and reduces stress during the challenge. Shopping with a list focused on your diet ensures you have the right ingredients on hand. Preparing meals in advance can prevent last-minute unhealthy choices.

• Create a weekly meal plan aligned with your diet.

• Buy fresh vegetables, lean proteins, and whole grains.

• Consider batch cooking or prepping snacks for busy days.

  
  

Create a Schedule for Your Two Daily Workouts

The challenge requires two workouts a day, each lasting at least 45 minutes, with one outdoors. Planning your exercise schedule helps you fit workouts into your daily routine without conflict.

• Choose workout times that suit your energy levels.

• Mix indoor and outdoor activities to meet the requirements.

• Include variety such as strength training, cardio, yoga, or walking.

  
  

Buy a Big Water Bottle and Measure Refills for One Gallon

Hydration is a key part of the challenge, with a daily goal of one gallon of water. Using a large water bottle makes tracking easier and encourages consistent drinking.

• Purchase a water bottle that holds a known volume (e.g., 32 oz).

• Calculate how many refills equal one gallon (128 oz).

• Keep the bottle visible throughout the day as a reminder.

  
  

Find Personal Development Books That Interest You

Reading 10 pages of a non-fiction book daily is part of the challenge. Choose books that inspire growth, mindset shifts, or skill development to keep you engaged.

• Select books on topics you enjoy or want to improve.

• Keep a list of books ready before starting.

• Consider audiobooks for days when reading time is tight.

  
  

Ease Into It by Increasing Water Intake and Exercise

Jumping straight into the full challenge can be overwhelming. Gradually increasing water intake and exercise prepares your body and mind for the demands ahead.

• Start drinking more water, especially in the morning.

• Add extra physical activity slowly, such as joining a fitness class.

• Monitor how your body responds and adjust accordingly.

  
  

Prioritize Good Quality Sleep

Sleep is essential for recovery and mental clarity during the challenge. Prioritize consistent, restful sleep to maintain energy and focus.

• Set a regular bedtime and wake-up time.

• Create a calming pre-sleep routine.

• Avoid screens and caffeine close to bedtime.