75 Hard Rules: The Complete Checklist for Day 1 to 75
The 75 Hard rules in plain English: two workouts, a gallon of water, 10 pages, a photo, no cheats. Plus what counts as a restart and where sources differ.
75 Hard, answered
Make it to Day 75 without starting over.
The exact rules, what really counts as a restart, and what to do on the day it goes wrong. Then a counter that keeps you honest.
Ninety. iPhone app. Your data stays on your device.
I could never stick to my resolutions long term. The 90-day structure is ideal: not too long, not too short. Tracking exercise and habits every day is really motivating.
The 75 Hard rules in six tiles
As widely published. Full rules, sources and the grey areas
- 2workouts45 minutes each, one outdoors
- 1gallonof water a day (3.8 litres)
- 10pagesof non-fiction, read
- 1photoof progress, every day
- 0cheatsNo cheat meals, no alcohol
- D1restartMiss one task, start again at Day 1
Pick the question you are stuck on
The whole rulebookMissed a Day of 75 Hard? What Counts and What to Do Next
Missed a task on 75 Hard? The strict rule says restart at Day 1. See what counts as a miss, what habit research says about one slip, and your real options.
75 Hard Workout Rules: Outdoor, Walking and Two a Day
Two 45-minute workouts, one outdoors. See what counts, whether a walk is enough, what to do when it rains and an example week that avoids burnout.
75 Hard Gallon of Water: How Much Is Too Much?
The 75 Hard rule is a gallon of water a day. See what that equals, what a dietitian says, the warning signs of drinking too much and smarter targets.
Is 75 Hard Worth It? What Experts Say Before You Start
Is 75 Hard worth it? Experts like the habits but question the gallon, two daily workouts and the restart rule. Take the five-question test to decide.
75 Soft vs 75 Hard vs 75 Medium: Rules Compared
75 Soft vs 75 Hard vs 75 Medium in one table: workouts, water, diet, reading, photos and what happens when you miss a day. Pick the one you can finish.
75 Hard for Beginners: A 7-Day Prep Plan Before Day 1
New to exercise and eyeing 75 Hard? Experts say beginners struggle most. Use this 7-day prep plan, a ramp-up option or a softer version to start safely.
Best 75 Hard Tracker App: App, Paper or Spreadsheet?
Compare ways to track 75 Hard: paper, a spreadsheet, a dedicated 75 Hard app or a 90-day challenge app. What a tracker needs and who each option suits.
Count your days. Tick your list.
Free, in your browser, nothing sent anywhere. Full pages: 75 Hard calculator and checklist with a printable 75-day sheet.
Finish-date calculator
75 Hard day board (75 days)
Pick your start date.
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Day 1 counts as the day you start, so a 75-day run ends 74 days after Day 1. The board colours days up to today; it does not know whether you hit every task.
If you slip: see the new date
Today’s checklist
75 Hard daily checklist
0 / 6 tasks done today
6 left today.
As commonly published. Rule sets differ slightly between sources, so check yours. Ticks and the streak stay in this browser only, and only count days you ticked here.
Want it counted for you?
Ninety for iPhone
Finish what you start. Day 90 is closer than you think.
Pick your daily disciplines from 99 options across 10 areas, then watch Day X / 90 and your streak every morning. Miss a few days and Ninety offers a soft reset instead of wiping your story.
- Your daily contract, built from 99 disciplines
- Day X / 90 and a streak, on top of every day
- Hard rules and soft rules
iPhone app. Your data stays on your device.
I could never stick to my resolutions long term. The 90-day structure is ideal: not too long, not too short. Tracking exercise and habits every day is really motivating.
