75 Hard: The Rules, Tips to Finish, and How to Do It With a Friend
75 Hard is a 75-day mental toughness program created by Andy Frisella. Every day you follow a diet with no cheat meals or alcohol, do two 45-minute workouts (one outdoors), drink a gallon of water, read 10 pages of non-fiction and take a progress photo. Miss anything and you restart at day one.
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Scan with your phone to download GLIN.75 Hard at a glance
| Length | 75 days |
|---|---|
| Category | Health |
| Rules | 6 |
| GLIN target | 6 points per day |
| In GLIN | Built into GLIN: start it in one tap |
The rules
- Follow a diet of your choice, with no cheat meals and no alcohol.
- Complete two 45-minute workouts. At least one must be outdoors.
- Drink one gallon (about 3.8 liters) of water.
- Read 10 pages of a non-fiction book. Audiobooks do not count.
- Take a progress photo.
- If you miss any task on any day, start over at day one.
What you track in GLIN
The 75 Hard template sets this up for you. Edit anything before you start.
| Action | Points | Group |
|---|---|---|
| Workout 1 (45 min) | 1 | Movement |
| Workout 2 (45 min, outdoors) | 1 | Movement |
| Drink 1 gallon of water | 1 | Nutrition |
| Follow your diet (no cheat meals, no alcohol) | 1 | Nutrition |
| Read 10 pages of non-fiction | 1 | Mindset |
| Progress photo | 1 | Mindset |
Daily target: 6 points per day. Invite a friend, set your stakes, and you’re in.
75 HARD is a trademark of Andy Frisella and was created by him. GLIN is not affiliated with or endorsed by him.
Where 75 Hard comes from
Entrepreneur and podcaster Andy Frisella introduced 75 Hard in 2019 as a “transformative mental toughness program”, not a fitness plan. The point is to prove to yourself that you can keep a set of non-negotiable commitments for 75 days straight. You can read his version on the official 75 Hard page.
Why most people restart
The rules are simple. The hard part is day 20 to 40, when the novelty is gone and nobody is watching. The restart rule makes one bad evening cost you weeks, which is exactly why so many people have “started 75 Hard” several times.
Three things make the biggest difference:
- Someone who notices. A partner who sees your logs makes skipping the second workout a lot less tempting.
- A plan for the outdoor workout. Decide in advance what you will do on rainy or cold days. A 45-minute walk counts.
- Front-loading. Get the reading and first workout done before work, so the evening isn’t a scramble.
How to do 75 Hard with a friend in GLIN
- Open GLIN, go to Explore, and tap 75 Hard. The six tasks are set up for you, grouped into Movement, Nutrition and Mindset, each worth 1 point with a target of 6 points a day.
- Invite a friend with a link. They join the same challenge and see your progress.
- Answer “What happens if you quit?” Make it something you’d hate to do, like buying them dinner.
- Log each task as you finish it. Your partner gets a notification, and you can send each other a boost when one of you is flagging.
Set your daily reset time to match your schedule, so a late-night reading session still counts for the right day.
Strict mode: keeping the restart rule
GLIN lets you save your streak when you miss a day. That’s handy for most challenges, but it isn’t how 75 Hard is written. If you want to do it by the book, agree with your partner up front that nobody uses the save: a missed task means ending the challenge and starting a new one at day one.
Is 75 Hard right for you?
75 Hard suits people who want a short, intense reset and can fit 90 minutes of exercise into each day. If that’s too much right now, 75 Soft keeps the structure with one workout and more flexible eating. If alcohol is the main thing you want to change, try Dry 30 first.
Frequently asked questions
What are the 75 Hard rules?
For 75 days in a row: follow a diet with no cheat meals and no alcohol, do two 45-minute workouts with one outdoors, drink a gallon of water, read 10 pages of non-fiction, and take a progress photo. Missing any task means restarting at day one.
Is there an app for doing 75 Hard with a friend?
Yes. GLIN has a built-in 75 Hard template with all six daily tasks. You invite a friend, set stakes for quitting, and each of you gets a notification when the other logs a task.
Do audiobooks count for 75 Hard reading?
No. The official rules call for 10 pages of a physical or digital non-fiction book. Audiobooks are not allowed.
What happens if you miss a day of 75 Hard?
Under the official rules you start over at day one. In GLIN, a missed day flags your streak as at risk; to follow the rules strictly, end the challenge and start a new one rather than saving the streak.
Is 75 Hard safe?
It is demanding: two workouts and a gallon of water every day. Talk to a doctor before starting if you have a medical condition, are pregnant, or are new to exercise, and scale the workouts to your fitness level.
Start 75 Hard with a friend
Free to download. Invite a friend and start today.
Scan with your phone to download GLIN.