Quartz 4

35. 75 Hard challenge

4 min read

links: Home tags: fitness in_progress

Summary and measurement of success

Summary:
I will complete the 75 Hard Challenge as designed: following the daily tasks for 75 consecutive days without exception. This involves strict adherence to the required activities every single day until the target date.

What:

  • The 75 Hard Challenge is a mental toughness program that involves the following daily tasks for 75 days:
    1. Follow a diet with no cheat meals and no alcohol.
    2. Complete two 45-minute workouts per day, one of which must be outdoors.
    3. Drink one gallon (approximately 3.8 liters) of water.
    4. Read 10 pages of a non-fiction personal development book.
    5. Take a progress photo.

Purpose:

  • To build mental resilience, discipline, and consistency.
  • To improve physical health, strength, and overall fitness.
  • To develop better habits and enhance self-confidence through self-accountability.
  • To demonstrate to myself that I can follow through on a challenging, long-term commitment.

Start Date: 2024-12-18
Target Date: 2025-03-03

Milestones:

  • Day 15 (2025-01-01): Confirm consistent completion of daily tasks and identify any early adjustments needed.
  • Day 30 (2025-01-16): Notice improvements in energy, endurance, and mood.
  • Day 45 (2025-01-31): Recognize physical changes and increased mental resilience.
  • Day 60 (2025-02-15): Evaluate progress against fitness and dietary goals; refine any struggling areas.
  • Day 75 (2025-03-03): Successfully complete the challenge and reflect on the journey and transformation.

Measurement of Success:

  • Full compliance with the daily tasks for all 75 days.
  • Physical markers: Increased strength, endurance, or reduction in body fat percentage.
  • Mental indicators: Improved focus, reduced procrastination, and greater confidence in self-discipline.
  • No missed or incomplete days will indicate successful adherence to the program’s standards.

Steps to Achieve:

  1. Set Clear Daily Routine: Plan workout times (e.g., early morning outdoor walk/run and evening indoor workout), reading time, and water consumption schedule.
  2. Meal Planning: Prepare meals in advance and keep a strict grocery list to avoid off-plan foods.
  3. Progress Tracking: Use a calendar or habit-tracking app to check off each completed task daily.
  4. Reading and Reflection: Schedule a consistent reading block, such as after breakfast or before bed, to ensure daily completion of pages.
  5. Photo Routine: Set a specific time each morning for the daily progress photo.
  6. Hydration Strategy: Fill a one-gallon jug of water each morning and ensure steady consumption throughout the day.

Resources Needed:

  • Appropriate workout clothing, shoes, and gear suitable for outdoor exercise in varying weather conditions.
  • A selection of approved healthy foods aligned with the chosen diet.
  • Access to fitness resources: gym membership, home workout equipment, or workout apps.
  • A one-gallon water bottle or container for daily hydration tracking.
  • A non-fiction personal development book or e-reader loaded with suitable reading material.
  • A habit-tracking journal or smartphone app to monitor daily progress.

Potential Challenges:

  • Time Management: Balancing work, family, and daily tasks.
  • Weather Conditions: Keeping up with outdoor workouts in rain, cold, or snow.
  • Fatigue and Burnout: Maintaining energy and motivation when feeling tired.
  • Diet Temptations: Avoiding off-plan foods, especially in social settings or when stressed.
  • Injury or Soreness: Managing physical discomfort and preventing overuse injuries.

Solutions to Challenges:

  • Time Management: Schedule workouts and reading sessions in a digital calendar. Wake up earlier if needed.
  • Weather Conditions: Have suitable clothing for all weather, and choose low-impact outdoor activities when conditions are rough (e.g., brisk walking).
  • Fatigue and Burnout: Rotate workout types (strength, yoga, cardio) for variety. Prioritize good sleep hygiene and nutrition to support recovery.
  • Diet Temptations: Prep meals in advance and keep healthy snacks handy. Practice mindful eating and remind yourself of the long-term goals.
  • Injury Prevention: Warm up properly, use proper form, and listen to your body. If necessary, choose low-impact exercises to meet the movement requirement.

Review and Adjustments:

  • Every two weeks, review progress, noting what’s working and what’s not.
  • Adjust workout intensity or types of meals if energy levels are too low or if you’re not recovering well.
  • Revisit motivational reasons and purpose to stay mentally engaged.
  • After Day 75, reflect on the personal growth, lessons learned, and decide how to maintain positive habits moving forward. Cost to achieve: Estimated: Actual:

Rules of 75 Hard challenge

  1. Follow a healthy diet
  2. Complete 2 x 45 min daily workouts (1 must be outdoors)
  3. 1 Gallon of water / day
  4. Read 10 pages of non-fiction / day
  5. Progress photos each day

Daily progress

My daily progress will be kept within the Daily Notes section 👈🏻👈🏻

Graph View

Backlinks