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75 Hard is a fitness challenge and book that teaches mental toughness by making you commit to five daily critical tasks for 75 days straight, including drinking a gallon of water, reading 10 pages of a non-fiction book, doing two 45-minute workouts, taking a progress picture, and following a diet.
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"I firmly believe that no matter who you are; man or woman; how intelligent you are; how talented you are; no matter what skills you lack...you can develop mental toughness."
-Andy Frisell
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A few months ago, my sister randomly texted me and said, âI just listened to a podcast you might be interested in.â She then sent me the link to Andy Frisella âs Real AF podcast, where he talks about the 75 Hard mental toughness challenge.Â
Fast-forward to just a few weeks ago, and I was completing my last day of the challenge. My only regret was that I hadnât started sooner. This thing is one of the hardest, most life-changing things Iâve ever done, and itâs a ton of fun.
It gets you out of your comfort zone and in ways that you canât imagine . And it brings out the boss inside of you that youâve always wished would take charge. But, most of all, itâs a pathway to building consistent mental toughness, which is the ability to stick to the right things even when you donât feel like it.Â
The challenge involves completing five critical tasks every day for 75 days straight, including:
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The challenge involves completing five critical tasks every day for 75 days straight, including:
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After doing all of these myself for 75 days in a row, I can say that itâs 100% something you should consider yourself if you want to develop mental toughness. And one of the best ways to learn about it is Andyâs book called 75 Hard: A Tactical Guide to Winning the War With Yourself .
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Letâs get into it and start developing mental toughness!
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Andy Frisella didnât have that exciting of a childhood. But he did have a supportive father who taught him mental toughness .Â
This lesson would help Andy go on to put in years of effort to build a massively successful business . All seemed to be going well until the night he almost lost his life.
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Andy was walking back from a club and heard a guy in a car yelling racial slurs at one of Andyâs friends. Andy confronted him about it, but when he started walking away, the man attacked.
Multiple stab wounds to the face left Andy bleeding out, but he miraculously survived. The pain left, but the scars didnât. It was embarrassing for him to have people asking about it all the time, and he wanted to give up.Â
Then one day, after talking with a woman who also had scars on her face, he decided his pity party was over. Instead, Andy began a podcast to share his business and life lessons.
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One day he had a guest that had completed 50 ironmans in 50 days in all 50 states. He taught Andy that the key to happiness and success is mental toughness. And you get it intentionally putting yourself into uncomfortable situations.Â
Andy had always wanted to teach others how to be mentally tough, and this guestâs words led him to create the 75 Hard challenge to make it happen!
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If you want to get mental toughness to get whatever you want out of life, you should take the 75 Hard challenge.Â
The first critical task is to commit to a diet . This can be anything designed to improve your health. But you must stick to itâand no cheat meals ! Of course, this also means no alcohol.
Critical task number two is drinking a gallon of water a day . Wherever you find water, you find life, and you can remember this as a symbol that youâre doing this because you want your life to flourish.Â
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The next critical task is to complete two 45-minute workouts . One of them has to be outside. Some days I just had to walk for my workouts, but that still counts!
The fourth critical task is reading 10 pages of a non-fiction book that will improve your life. Audiobooks donât count, but you can use e-readers!Â
And finally, critical task number five is to take a progress picture . This is the one that most people miss simply because they forget. So set a reminder and do it at the same time every day!
Oh, and if you miss one of these, you have to start over!
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In the first 7-10 days of 75 Hard, youâre going to feel excited and learn a ton. I started realizing things about myself, my habits , and my excuses that I hadnât ever considered, and it helped me improve.
Days 8-14 are ones of discovery, discipline, and the danger zone. Youâll begin valuing your time better. You will wonder why you thought you couldnât push yourself harder. And the initial excitement will wear off.
The next 15-21 days are marked by exterminating excuses, growing exponentially, and quitting, for some.
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During days 22-28, youâll start to experience massive transformation and âThe Moment of Manifestation .â Like a superhero, youâre going to start seeing yourself changing into something amazing.
Days 29-35 are where you start to get so focused that you enter the flow state. You begin growing fearless.
In between day 36 and day 49, youâll feel aligned with your true self and start to experience automation as you anticipate the end.
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This book and the challenge that goes with it are life-changing. It really can be as simple as committing to critical tasks for 75 days straight to gain mental toughness. Heads up, though, this book isnât the most eloquently written. Andy curses a lot, which isnât my favorite, but I could look past it!
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The 31-year-old dad who is overwhelmed and feels like heâs in a rut, the 48-year-old that wants to be disciplined but hasnât ever found a way to make it stick, and anybody whoâs competitive enough to take on a difficult challenge that will make them mentally tough!
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75 Hard - Book Summary
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