75 Medium Challenge: 5 Daily Habits + FREE Printable Tracker!

Try a more balanced approach to the 75 Hard Challenge, with the 75 Medium Challenge instead. A healthier more4 sustainable way to practice new habits and achieve your goals, and a healthier lifestyle #75medium #75hard #75soft



Chances are, you’ve heard of the 75 Hard Challenge, a “mental toughness” created by Andy Frisella. It’s a strict set of rules to be followed for 75 consecutive days. While the 75 Hard Challenge has gained a lot of attention for its intense structure and rigorous demands, not everyone can get along with its approach. If you are looking for a way to challenge yourself but with a more balanced and sustainable method, there’s an alternative: a 75 Medium Challenge.

There are a few different versions of a “75 Medium” or even “75 Soft” challenge, based on people’s different motivations. This is my version of a 75 Medium Challenge, a personalised approach that reflects mine, and Shape & Joy’s values.

75 medium challenge

SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

Table of Contents

75 Hard Challenge Rules and Why They Aren’t for Everyone

  1. Follow a Strict Diet: A strict diet plan with no room for flexibility is unsustainable for most people, as it may lead to feeling deprived, obsessing over food choices, and a longer-term unhealthy relationship with food.
  2. Exercise Twice Daily: For people with busy lives, family or work commitments, or physical limitations, completing two 45-minute workouts per day may not be doable or sustainable in the long term. Overtraining can also increase the risk of injury, burnout, and mental fatigue.
  3. Drink a Gallon of Water: While making sure you are drinking enough water is important for your health, drinking a gallon of water per day isn’t necessary or practical for most people. It can lead to constant trips to the toilet, disturbing sleep, electrolyte imbalances, and discomfort.
  4. Read 10 Pages of Personal Development Book: As a book lover, this one doesn’t seem too bad for me. However, setting a specific page requirement may take away from the enjoyment of reading.
  5. Take a Progress Picture: Considering 75 Hard is a “mental toughness” plan, progress pictures seem redundant. While tracking progress can be motivating for some people, taking a daily progress picture can create negative body image issues, perfectionism, and obsessive body checking. It can also take away from the focus on intrinsic goals and your overall health.

These are the rules according to Andy Frisella’s webpage on 15/05/2034.

75 hard challenge rules

What is a 75 Medium Challenge

In contrast to the more intense challenge of “75 Hard,” this challenge is a gentler approach – focused on gradual, sustainable changes instead of strict rules and extreme demands. Sustainable habits are a key factor for long-term health and well-being. My 75 Medium Challenge recognises this, emphasising habits that are realistic and maintainable, without sacrificing mental or emotional well-being.

This 75 Medium Challenge is a more holistic approach focused on sustainable habit formation and personal growth over the course of 75 days. Unlike the 75 Hard Challenge, with its demanding set of rules, this 75 Medium Challenge will encourage you to prioritise balance and well-being. At its core, this challenge is about building sustainable habits that promote physical health, mental well-being, and overall happiness.

This includes nourishing the body with wholesome foods, finding exercise you enjoy, prioritising mental health and self-care, and developing a positive mindset. By focusing on sustainable habits, this 75 Medium Challenge promotes lasting lifestyle changes and a healthier, more balanced approach to your health goals.


habit formation

Sustainable Habits for Lifelong Wellness

Sustainable habits form the foundation of long-term wellness, they provide the consistency and stability needed to support lasting health and wellbeing. Unlike short-term fixes or crash diets, sustainable habits focus on making gradual, manageable changes that can be maintained over time. By prioritising sustainability, you can not only achieve your short-term goals but also lay the foundation for continued success in the future.

Achieving this requires attention to many different aspects of health, including nutrition, exercise, mental health, and sleep. Nutrition plays a huge role in fueling your body with essential nutrients, supporting energy levels, and maintaining overall health. Regular exercise promotes physical fitness, strengthens the body, and enhances your mood. Mental well-being habits will aid stress management, self-care, and developing a positive mindset. While getting enough sleep is important for rest and recovery, cognitive function, and resilience.

The rules of my 75 Medium Challenge focus on these areas:

  • Nutrition: Consuming a balanced diet full of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Practicing mindful eating by listening to hunger and fullness cues, and savouring each meal. And allowing room for treats and “cheat meals”.
  • Exercise: Participating in regular exercise that you enjoy, whether it’s walking, jogging, swimming, cycling, yoga, or dancing.
  • Mental Well-being: Incorporating stress-reducing practices into your daily routine, like meditation or deep breathing exercises. Prioritising self-care activities that bring you joy and relaxation.
  • Sleep: Establishing a consistent sleep schedule and creating a relaxing bedtime routine to promote quality sleep.
wellness and wellbeing 75 medium challenge

Joyful Exercise and Movement

In this 75 Medium Challenge, exercise is not just about burning calories or building muscle. It’s about finding joy in movement and finding activities that make you feel good. By focusing on joyful movement, you can develop a positive relationship with exercise and appreciate the benefits of regular activity.

Tips to add Joyful Movement into Daily Life

  • Find activities you love: Try different forms of exercise until you find something you like. Whether it’s hiking, cycling, swimming, or playing a sport, choose activities that make you feel good.
  • Make it social: Exercise doesn’t have to be alone – Sharing the challenge with others can make it more enjoyable and motivating.
  • Mix it up: Keep your workouts interesting by varying your routine and trying new activities. Incorporate a mix of cardio, strength training, flexibility exercises, and mind-body practices to keep your body and mind engaged.
  • Focus on consistency, not intensity: Instead of fixating on intense workouts or pushing yourself to the limit, prioritise consistency and regularity in your exercise routine.

Benefits of 30 minutes of Movement a Day

  • Improves cardiovascular health and reduces the risk of chronic diseases such as heart disease, diabetes, and obesity.
  • Boosts mood and mental well-being by releasing endorphins, reducing stress, and improving sleep quality.
  • Increases energy levels and stamina, enhancing overall vitality and productivity.
  • Supports weight management by burning calories and building lean muscle mass.
  • Enhances cognitive function and brain health, improving memory, focus, and cognitive performance.


Mindset and Mental Well-being

Mindset plays one of the biggest roles in sustainable habit formation, shaping our attitudes, beliefs, and behaviours towards health and well-being. A positive mindset will not only help you to stay motivated and resilient in the face of challenges but also create a sense of self-compassion.



My 5 Daily 75 Medium Challenge “Rules”

  1. Mindful Eating: Eat three balanced meals and two snacks each day, focusing on whole, nutrient-dense foods. Keep meal times distraction-free and pay attention to your hunger and satiety cues. Allow room for your favourite treats and snacks, in moderation.
  2. Regular Exercise: Engage in at least 30 minutes of exercise every day. This can be anything you want. Walking, weight lifting, paddleboarding – anything!
  3. Hydration: Drink at least 8-10 glasses of water each day, adjusting your intake based on your own hydration needs and activity levels.
  4. Quality Sleep: Aim for 7-9 hours of sleep each night, following a consistent sleep schedule and practising a relaxing bedtime routine.
  5. Mindfulness and Stress Management: Dedicate at least 10 minutes each day to mindfulness or stress management practices, like meditation, deep breathing exercises, journaling, or spending time in nature. Any time used to reflect on the present moment.

If you don’t complete all the rules of this 75 Medium Challenge in a day, there’s no need to start over from the beginning like with “75 Hard.” Just pick up where you left off and keep moving forward. Instead of dwelling on what you didn’t accomplish, focus on the progress you’ve made.

LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey


This 75 Medium Challenge offers a more refreshing and sustainable approach to practising new habits. A healthy lifestyle is not a destination to reach but a journey to embrace. Every step you take towards prioritising your health and well-being, no matter how small, is a victory worth celebrating.

Embrace the challenges, savour the victories, and never underestimate the power of small, consistent actions to create lasting change. With dedication, resilience, and a supportive community by your side, there’s no limit to what you can achieve.

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