75 Days of Discipline: Is the 75 Hard Challenge Worth the Hype?

With just about 75 days left until the new year kicks in, maybe it's a good time to reflect on ways to gear up for a fresh start. If we look back to all the years that passed we'd see resolutions pile up, but sticking to them? That's the real task. Lately, there's a renewed buzz about the 75 Hard Challenge, that intense program from Andy Frisella. If you're not familiar, it's basically 75 straight days of no-nonsense rules: two workouts a day (one outside, rain or shine), a gallon of water, 10 pages of non-fiction reading, a strict diet with no cheats or booze, and a daily progress picture. Miss a day? Back to square one. It's marketed as a mental toughness boot camp, not just a fitness thing. But does psychology back this up? And how can you actually make it stick without burning out?

This daily challenge is all about pushing through discomfort, which is basically giving your mind a serious workout. Think of it as strength training for your brain.The more you practice handling those little setbacks, the better equipped you are for the big ones.

The benefits aren't just motivational fluff, either. Research by people like Angela Duckworth shows that this kind of grit can lead to way better long-term results, whether you're still in school or tackling your career.

Then there's the power of self-efficacy, a concept championed by Albert Bandura. It's really just your inner conviction that you can actually do the thing. By consistently piling up small wins. Like crushing those workouts or meeting your daily water goal. You start to feel genuinely more capable. That feeling is what snowballs and creates momentum for major life changes. It all ties back into what behavioral psychology has been telling us for years about how habits are formed and stick.

But here's the thing, not everyone's sold on the rigid setup. A lot of experts point out there's no direct research proving 75 Hard as a whole works better than other approaches. It's got critics saying it's too all-or-nothing, which can lead to guilt or dropout if life throws a curveball.

Now, if you're eyeing this for the run-up to January 1st, let's talk real strategies to make it work without crashing. the focus must be on sustainability over rigid perfection. Start by building a SMART Foundation, setting specific, achievable goals and prioritizing consistency over intensity by building up gradually to avoid burnout. You can significantly boost your success by logging your progress in a simple journal and getting an accountability partner for essential support and motivation. For fueling your body and mind, ease into proper hydration, use your reading time for self-improvement to foster a growth mindset, and maintain a flexible diet focused on whole foods rather than strict bans.

Finally, embrace resilience by listening to your body, considering a progressive approach (start lighter and ramp up, incorporating rest days if needed. This nods to recovery science, which says overdoing it spikes stress hormones and tanks motivation) and incorporating mindfulness; remember, if you miss a goal, you adjust and keep going you never restart the clock to Day 1. This challenge isn't about being hardcore; it’s about showing up for yourself every single day so you can finish the 75 days feeling truly unstoppable.

References:

• Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review, 84(2), 191–215. https://doi.org/10.1037/0033-295X.84.2.191

• Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Avery.

• Duckworth, A. L., Peterson, C., Matthews, M. D., & Kelly, D. R. (2007). Grit: Perseverance and passion for long-term goals. Journal of Personality and Social Psychology, 92(6), 1087–1101. https://doi.org/10.1037/0022-3514.92.6.1087

• Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.

• Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: The psychology of ‘habit-formation’ and general practice. British Journal of General Practice, 62(605), 664–666. https://doi.org/10.3399/bjgp12X659466

• Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. A., ... & Mills, E. J. (2014). Comparison of weight loss among named diet programs in overweight and obese adults: A meta-analysis. JAMA, 312(9), 923–933. https://doi.org/10.1001/jama.2014.10397

• Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016

• Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping (3rd ed.). Holt Paperbacks.

• West, R., & Brown, J. (2013). Theory of addiction (2nd ed.). Wiley-Blackwell.