Table of ContentsView AllTable of ContentsWhat Is the 75 Hard Challenge?Mental Health BenefitsPotential DrawbacksShould You Do It?Alternatives

Table of ContentsView All

View All

Table of Contents

What Is the 75 Hard Challenge?

Mental Health Benefits

Potential Drawbacks

Should You Do It?

Alternatives

Close

If you’ve spent any time recently scrolling through TikTok, you’ve likely seen countless progress photos or 30-second videos pop up on your FYP with the caption#75Hard.

With over a billion views under the hashtag, it joins the ranks of viral wellness challenges like “The October Theory” and “Lucky Girl Syndrome,” which promise to help you overhaul your life in a few weeks.

But, how does the 75 Hard Challenge work, exactly? And more importantly, should you be doing it? Here’s the scoop on the latest buzzy mental fitness program.

DisclaimerIt’s important to always consult your healthcare provider before attempting any fitness program including the 75 Hard Challenge.

Disclaimer

It’s important to always consult your healthcare provider before attempting any fitness program including the 75 Hard Challenge.

Understanding the 75 Hard Challenge

The way 75 Hard Challenge works is simple but far from easy. Five daily tasks must be completed for—you guessed it—75 consecutive days. These include:

If you miss any of these tasks or leave one incomplete, you must start over from day one.

“While it incorporates physical components, its primary focus isbuilding resilienceand mental fortitude through consistent, disciplined action,” saysDr. Kiki Ramsey, PhD,positive psychologist and author of self-help book, “Get Courageous Now.”

Each task is designed to create structure and force you to getoutside your comfort zone. “By adhering to these non-negotiables, participants learn the art of commitment and perseverance, which often translates to growth in other areas of their lives,” says Dr. Ramsey.

Mental Health Benefits of 75 Hard Challenge

The mental benefits of the 75 Hard Challenge can be significant when approached thoughtfully. For example:

Reduces Stress And Anxiety

It’s no surprise that exercise and a good diet are good for your body. But did you know that regular workouts also improve your emotional and mental well-being?Yep—research shows that consistent moderate-intensity exercise has so many benefits including sleep improvement and stress reduction.

Similarly, a 2018 study found that staying well-hydrated can lower the risk ofstress-related disorderslike anxiety and depression.Even just a 1.6% drop in hydration levels can result in fatigue and increased anxiety.

Improves Focus, Increases Motivation, and Boosts Self-Confidence

Consistency and structure reducedecision fatigueand increase focus, says Dr. Ramsey. Being consistent with the challenge also “creates a positive feedback loop,” saysLauren Farina, MSW, LCSW, a psychotherapist and founder ofInvited Psychotherapy and Coaching. When we fulfill a goal, however small or large, we feel a sense of pride and accomplishment. This, in turn, can motivate us to pursue other, larger goals in life, she explains.

Dr. Ramsey adds that “completing daily tasks consistently builds a sense of accomplishment, which can strengthenself-confidenceand self-efficacy.”

Builds Resilience

Resiliencedoesn’t mean total avoidance of stress. Rather, it’s theability to copewith and adapt to stress in healthy ways. “The 75 Hard Challenge requires self-discipline and consistency, both of which build habits that inspire us to grow more resilient in the face of stress,” says Farina

Lina Jarockyte, 39, a single mom and communication consultant, says she is proof that the challenge works with building resilience. She followed the rules religiously, not even stopping for her scheduled cervical surgery or inclement weather like a snowstorm.

“That strict routine and discipline helped me get back on my feet,” says Jarockyte, who did the challenge while going through postpartum depression and a divorce.

10 Ways to Build Resilience

A Natural Mood Booster

Every time you set and achieve a goal, your brain releases a rush ofdopamine. This makes you feel good and reinforces positive behaviors. Every time you complete one task or finish one day, your brain releases the feel-good chemical, boosting your mood and self-confidence.

Furthermore, research shows that reading andeating a healthy diet—two tasks internal to the challenge—are linked to better mood.

Similarly, exercising outdoors (another part of the 75-day challenge) allows for healthy sun exposure. “Sunlight stimulates the release of dopamine andserotonin, two key neurotransmitters responsible for energizing, uplifting, and motivating us,” says Farina.

Helps You Rethink Old Habits

“I realized I don’t drink enough water,” Anthony Damaschino, 56, a retired HR executive turned writer, shares. “A few cups of coffee in the morning. And a glass of water at night or perhaps one more during the day was the routine. The challenge helped me realize how little water I was drinking.”

Damaschino adds that the challenge also helped him understand his relationship with alcohol. “Not drinking wasn’t that hard. Notdrinking in a social situationwas. It made me realize how much I drink when socializing,” he explains.

Bad Habits Are Hard to Break—These Tips Can Help

Potential Drawbacks and Criticisms

ImportantThe challenge would also not be suitable for someone withbody image issues,exercise addiction, or someone who struggles with perfectionism, as the strict nature of the program would likely increase their anxiety, fear of failure, and rigid thinking, sayslicensed clinical social worker and therapist, Caitlin Weese. Dr. Ramsey agrees, noting that if the challenge is taken too far, “it can lead to burnout or even a negative self-image.”

Important

The challenge would also not be suitable for someone withbody image issues,exercise addiction, or someone who struggles with perfectionism, as the strict nature of the program would likely increase their anxiety, fear of failure, and rigid thinking, sayslicensed clinical social worker and therapist, Caitlin Weese. Dr. Ramsey agrees, noting that if the challenge is taken too far, “it can lead to burnout or even a negative self-image.”

Another potential drawback is that it’s time-limited. Weese says the challenge may not result in lasting change if you’re unable to successfully integrate what you learned into your lifestyle.

How to Recognize Burnout Symptoms

Is the 75 Hard Challenge Right for You?

Anyone can do this challenge, but it is best suited for those who “already have a moderately active lifestyle and a baseline knowledge of nutrition and fitness,” says Farina. That doesn’t mean you can’t do it if you’re not super active or have a baseline understanding of nutrition. You’ll just need to start small with beginner-friendly tips (more on this later).

Before you jump in, consider asking yourself the following questions:

Tips For Beginners

Once you feel ready and get an all-clear from your physician, here’s how to get started:

Alternatives to the 75 Hard Challenge

Here are three alternative approaches to try, according to experts:

Ultimately, Dr. Ramsey says, the key is to create a consistent practice that works best for you.

Self-Healing Techniques for a Happier and Healthier Mind

Keep in Mind

The 75 Hard Challenge is a military-style mental toughness program ideal for those who have an active lifestyle and thrive on regimented routines. If approached with a balanced mindset, the potential for personal growth is tremendous.

That said, it’s not suitable for everyone, given the rigid and restrictive structure of the program. Experts agree there are safer, more sustainable ways to make healthy lifestyle changes, like the 75 Soft challenge. As always, it’s best to talk to your healthcare provider before starting anything new.

10 Easy Self-Care Strategies to Help You Manage Stress

6 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Childs E, Wit H de.Regular exercise is associated with emotional resilience to acute stress in healthy adults.Frontiers in Physiology. 2014;5:161. doi:10.3389/fphys.2014.00161Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World Journal of Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Ganio MS, Armstrong LE, Casa DJ, et al.Mild dehydration impairs cognitive performance and mood of men.British Journal of Nutrition. 2011;106(10):1535-1543. doi:10.1017/S0007114511002005Gualano MR, Bert F, Martorana M, et al.The long-term effects of bibliotherapy in depression treatment: Systematic review of randomized clinical trials.Clinical Psychology Review. 2017;58:49-58. doi:10.1016/j.cpr.2017.09.006Firth J, Gangwisch JE, Borsini A, Wootton RE, Mayer EA.Food and mood: how do diet and nutrition affect mental wellbeing?The BMJ. 2020;369:m2382. doi:10.1136/bmj.m2382

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Childs E, Wit H de.Regular exercise is associated with emotional resilience to acute stress in healthy adults.Frontiers in Physiology. 2014;5:161. doi:10.3389/fphys.2014.00161Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World Journal of Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Ganio MS, Armstrong LE, Casa DJ, et al.Mild dehydration impairs cognitive performance and mood of men.British Journal of Nutrition. 2011;106(10):1535-1543. doi:10.1017/S0007114511002005Gualano MR, Bert F, Martorana M, et al.The long-term effects of bibliotherapy in depression treatment: Systematic review of randomized clinical trials.Clinical Psychology Review. 2017;58:49-58. doi:10.1016/j.cpr.2017.09.006Firth J, Gangwisch JE, Borsini A, Wootton RE, Mayer EA.Food and mood: how do diet and nutrition affect mental wellbeing?The BMJ. 2020;369:m2382. doi:10.1136/bmj.m2382

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Childs E, Wit H de.Regular exercise is associated with emotional resilience to acute stress in healthy adults.Frontiers in Physiology. 2014;5:161. doi:10.3389/fphys.2014.00161Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World Journal of Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88Ganio MS, Armstrong LE, Casa DJ, et al.Mild dehydration impairs cognitive performance and mood of men.British Journal of Nutrition. 2011;106(10):1535-1543. doi:10.1017/S0007114511002005Gualano MR, Bert F, Martorana M, et al.The long-term effects of bibliotherapy in depression treatment: Systematic review of randomized clinical trials.Clinical Psychology Review. 2017;58:49-58. doi:10.1016/j.cpr.2017.09.006Firth J, Gangwisch JE, Borsini A, Wootton RE, Mayer EA.Food and mood: how do diet and nutrition affect mental wellbeing?The BMJ. 2020;369:m2382. doi:10.1136/bmj.m2382

Childs E, Wit H de.Regular exercise is associated with emotional resilience to acute stress in healthy adults.Frontiers in Physiology. 2014;5:161. doi:10.3389/fphys.2014.00161

Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA.The effect of physical activity on sleep quality and sleep disorder: a systematic review.Cureus. 2023;15(8):e43595. doi:10.7759/cureus.43595

Haghighatdoost F, Feizi A, Esmaillzadeh A, et al.Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study.World Journal of Psychiatry. 2018;8(3):88-96. doi:10.5498/wjp.v8.i3.88

Ganio MS, Armstrong LE, Casa DJ, et al.Mild dehydration impairs cognitive performance and mood of men.British Journal of Nutrition. 2011;106(10):1535-1543. doi:10.1017/S0007114511002005

Gualano MR, Bert F, Martorana M, et al.The long-term effects of bibliotherapy in depression treatment: Systematic review of randomized clinical trials.Clinical Psychology Review. 2017;58:49-58. doi:10.1016/j.cpr.2017.09.006

Firth J, Gangwisch JE, Borsini A, Wootton RE, Mayer EA.Food and mood: how do diet and nutrition affect mental wellbeing?The BMJ. 2020;369:m2382. doi:10.1136/bmj.m2382

Meet Our Review Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?HelpfulReport an ErrorOtherSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?HelpfulReport an ErrorOtherSubmit

What is your feedback?