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Challenge guide

The 75 Hard Challenge: rules, checklist & how to survive it

75 Hard is the strictest 75-day challenge there is — five non-negotiable tasks a day, and one miss sends you back to day one. Here's exactly what you're signing up for and how to track it.

What is the 75 Hard challenge?

75 Hard was created by Andy Frisella in 2019 as a "mental toughness program," not a fitness plan. The hashtag has passed a billion views on TikTok because the premise is brutal and simple: five tasks, every single day, for 75 days — and if you miss one task, one time, you start over from day one.

The 75 Hard rules

Miss anything — even the photo — and the official rules send you back to day one. That restart rule is what separates finishers from the roughly 90% who quit.

Is 75 Hard right for you?

Be honest before you start. Two workouts a day for 11 weeks is a serious physical load, and the all-or-nothing rule can be rough on your relationship with food and exercise. If you want the structure without the extremes, 75 Medium or 75 Soft deliver most of the results with a fraction of the burnout risk — the comparison in 75 Soft vs 75 Hard breaks it down.

How to track 75 Hard in Slay 75

With five daily tasks and zero margin for error, tracking isn't optional — forgetting to log the progress photo is the classic way people lose a 60-day run. In Slay 75:

1. Start the ready-made 75 Hard challenge — all five rules are pre-loaded as daily tasks: clean diet, water goal, two 45-minute workouts (one outside), 10 pages of non-fiction, daily progress picture.
2. Attach your progress photo straight to the task each day — snap it in the app and the task checks itself off. Your photos stay organized by day.
3. Watch the streak dial. Your challenge day, discipline score and streak sit on your profile — 75 Hard is a mental game, and seeing day 41 of 75 in a dial is what gets you to day 42.
4. Add your accountability partner. Invite them by link or QR code; they see your day and streak live. It's much harder to quietly quit when your best friend watches your progress bar.

Tips from people who finished

• Do the outdoor workout in the morning — evening weather and excuses stack up.
• Front-load your water: half the gallon before noon.
• Keep the book on your nightstand; 10 pages takes 10 minutes.
• Pre-log tomorrow's meals so "what do I eat" never becomes "whatever's there."
• Take the photo at the same time daily — pair it with brushing your teeth.