FREE TRACKER · PRINTABLE CHECKLIST · 75 HARD, MEDIUM, SOFT
75 Hard tracker and printable checklist, with 75 Soft and 75 Medium
Free 75 Hard tracker: tick the daily rules, see your day and streak, restart at day 1 or keep going, then print a 75-day checklist or save it as a PDF.
One 45-minute session with a weekly recovery day, eating well, 3 liters of water and 10 pages of any book.
My 75 Soft
Mon, Sep 28 to Dec 11, 2026 · 75 days
Day 1 of 75 · 74 days to go
0-day streak · 0 of 75 full days · best 0
Today, Mon, Sep 28 · day 1
All rulesSomeNone
Turn one rule into a 30-day planPreview the printable page
The short answer
75 Hard is a 75-day challenge created by Andy Frisella. Every day you do two 45-minute workouts (one outdoors), follow a diet with no cheat meals or alcohol, drink a gallon of water, read 10 pages of non-fiction and take a progress photo. Miss any task and you start over at day 1. The tracker also does 75 Soft and 75 Medium.
75 Hard, 75 Medium and 75 Soft rules compared
75 Hard is a branded program by Andy Frisella. 75 Soft and 75 Medium are informal versions from social media with no official rulebook, so you will see small differences between sites. The table shows the most common versions, which are also the presets above.
| Rule | 75 Hard | 75 Medium | 75 Soft |
|---|---|---|---|
| Workouts | Two 45-minute workouts a day, one outdoors | One 45-minute workout a day | 45 minutes a day, one active-recovery day a week |
| Food | A diet of your choice, no cheat meals | An eating plan you follow most of the time | Eat well |
| Alcohol | None | Limited | Only on social occasions |
| Water | 1 gallon (about 3.8 liters) | A goal that fits you | 3 liters (about 100 ounces) |
| Reading | 10 pages of non-fiction, no audiobooks | 10 minutes of reading or self-development | 10 pages of any book |
| Mind | Not a separate rule | 5 minutes of meditation, prayer or journaling | Not a separate rule |
| Progress photo | Every day | Optional, often on day 1 and day 75 | Not a rule |
| Miss a day | Start over at day 1 | Keep going | Keep going |
Read the details and what counts in 75 Hard rules explained, 75 Soft rules (and 75 Medium) and 75 Soft vs 75 Hard.
How to use this 75 Hard tracker
- Pick a program. 75 Hard, 75 Medium or 75 Soft fills in the daily rules. Edit any rule, or add one, and it becomes your Custom challenge.
- Choose what a miss means. Start over at day 1 follows the original 75 Hard rule. Keep going counts the miss and carries on, which suits most people building a habit.
- Tick every task, every day. A day turns solid when every rule is done. Forgot to tick last night? Tap yesterday's square and fix it before you restart.
- Print it or save it. Print tracker gives one page with 75 numbered days and a box per rule; Print blank checklist leaves the dates empty for a pen. Choose Save as PDF in the print window for a file. Save as image makes a phone-sized picture.
Before you start: safety
75 Hard is a personal challenge, not a medical program, and DailyHabitAI is not affiliated with it. Two workouts a day with no rest days raises the risk of overuse injuries, especially if you are new to exercise, and a sports psychologist at Cleveland Clinic warns the all-or-nothing rules and daily photos can feed perfectionism and body-image worries. A gallon of water is a lot for smaller people: drinking about a gallon within an hour or two can cause dangerously low blood sodium, so spread it through the day. If you have a health condition, are pregnant or take regular medicine, talk to a doctor first. If you are injured or ill, rest; a restart is better than a setback.
Want something gentler? A 30-day challenge with one habit is an easy warm-up, and the Winter Arc tracker lets you pick 3 to 5 rules of your own for October to December.
Frequently asked questions
What are the 75 Hard rules?
Five daily tasks for 75 days in a row: two 45-minute workouts, one of them outdoors; a diet of your choice with no cheat meals and no alcohol; a gallon of water; 10 pages of a non-fiction book (audiobooks do not count); and a progress photo. The tracker splits the workouts into two boxes, so you tick six.
What happens if you miss a day of 75 Hard?
Under the original rules you start over at day 1. In this tracker that is the Strict setting: after an incomplete day it offers Restart at day 1 and keeps a record of how far you got. Choose Keep going if you would rather treat a miss as a pause; habit research found one missed day did not materially change progress.
What is the difference between 75 Hard and 75 Soft?
75 Soft keeps the 75 days but softens every rule: one 45-minute session with a weekly active-recovery day, eating well with alcohol only on social occasions, 3 liters of water and 10 pages of any book, with no restart after a miss. See the full comparison in the 75 Soft vs 75 Hard guide.
Is there a 75 Hard checklist PDF?
Yes. Press Print blank checklist, then choose Save as PDF in the print window. You get one Letter or A4 page with your rules and 75 numbered days, each with a box per rule. Print tracker does the same with your dates and the days you already ticked.
Is drinking a gallon of water a day safe?
For many healthy adults spread over a whole day it is a lot but tolerated; drinking about a gallon within an hour or two can cause dangerously low blood sodium. Sip through the day, stop when you feel sick or bloated, and ask a doctor first if you have kidney, heart or liver problems or take medicines that affect fluids.
Where are my ticks saved?
Only in this browser on this device. Nothing is sent to a server. Save as image gives you a picture of your progress for your phone, and the free app can turn one rule into a 30-day plan with reminders.
Sources and evidence
- Andy Frisella: 75 HARD rules — The creator's own description of the five daily tasks (a diet with no cheat meals or alcohol, two 45-minute workouts with one outdoors, a gallon of water, 10 pages of non-fiction, a progress picture) and the rule to start over at day 1 after any miss.
- Cleveland Clinic (2025): 75 Hard challenge rules and healthy alternatives — A sports psychologist's view: little scientific evidence for the program, risk of overuse injuries from two workouts a day, and caution for people with medical conditions, beginners and anyone prone to body-image worries.
- TODAY: 75 Soft challenge rules — 75 Soft is credited to Irish fitness creator Stephen Gallagher (2021): eat well with alcohol only on social occasions, train 45 minutes with one active-recovery day a week, drink 3 liters of water, read 10 pages of any book.
- Cleveland Clinic (2026): 75 Medium challenge — There is no official version of 75 Medium; common versions use one 45 to 60 minute workout, an eating plan followed most of the time, water, and 10 to 20 minutes of personal development.
- Cleveland Clinic: Water intoxication — Drinking about a gallon (3 to 4 liters) within an hour or two can cause symptoms of low blood sodium in some people; kidney, liver and heart conditions and some medicines raise the risk.
- Lally et al. (2010): How are habits formed — In 96 adults, missing one day did not materially affect habit formation; the time to automaticity ranged from 18 to 254 days.