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If you've ever heard of 75 Hard, you probably know about the strict set of rules that challenge participants to push their limits. The rules include things like working out twice a day for at least 45 minutes, following a strict diet with no cheat meals or alcohol, drinking a gallon of water a day, and reading at least 10 pages of a non-fiction book daily. While this intense challenge works for some, it can be overwhelming for others, especially when life is already packed with responsibilities.
For parents juggling kids, professionals managing full-time jobs, and anyone balancing a multitude of activities, adding the rigid structure of 75 Hard to your already busy schedule can feel like too much. And let's face it—life isn't always designed to follow a set of strict rules. We all have different situations, and sometimes, the best path to personal growth isn't about going all-in on something extreme.
So, that's why I created 75 BETTER—a more manageable, flexible approach to self-improvement that allows you to get better every day without all the stress. This challenge is about doing a little more, consistently, with the aim of becoming the best version of yourself—without feeling overwhelmed by an all-or-nothing approach.
Let’s break down 75 BETTER and why it might just be the realistic solution you’ve been looking for.
What is 75 BETTER?
75 BETTER is a simple, more sustainable alternative to the 75 Hard challenge. The idea behind it is to incorporate a few small, practical habits into your daily routine that will allow you to work toward becoming a better version of yourself, without needing to sacrifice your time, energy, or mental well-being.
Unlike the intense and sometimes impractical demands of 75 Hard, 75 BETTER is flexible. It acknowledges that life happens, and that you can still achieve growth through consistency and realistic efforts, no matter how busy your day-to-day life is. You’re not locked into a rigid set of rules that might not fit into your lifestyle. Instead, you are empowered to choose actions that help you move forward, even if they are small steps.
The goal is not perfection. It’s progress.
The Rules of 75 BETTER
The beauty of 75 BETTER is that it’s customizable to fit your life. However, there are a few simple guiding principles that serve as the foundation for this challenge. These steps will help you cultivate positive habits, focus on self-care, and keep yourself on the path to personal growth.
1. Move Your Body Every Day
One of the key aspects of 75 BETTER is making sure you get some form of movement every day. While 75 Hard calls for two intense workouts each day, 75 BETTER is more flexible. The goal is to get your body moving for at least 30 minutes a day. It doesn’t matter what type of exercise you choose—walking, yoga, cycling, stretching, or dancing. As long as you are getting your body moving, you are meeting the requirement.
If you’re a parent with young kids or someone working long hours, it’s important to be realistic. A 30-minute walk after dinner or a short, energizing workout before work can make all the difference. If you’re just starting out or don’t have much time, don’t stress about doing it all at once. A few 10-minute sessions throughout the day will still count.
The key is to create a habit of daily movement that supports your overall well-being. And as the days go by, you may find that your stamina and energy levels increase, so don’t hesitate to challenge yourself more as you go along!
2. Eat Mindfully and Prioritize Nutrition
While 75 Hard has a strict diet regimen with no cheat meals, 75 BETTER is more about making better choices and finding balance. The goal is not to be perfect but to gradually improve your relationship with food. Start by focusing on nourishing your body with whole, nutritious meals. Try to incorporate more vegetables, fruits, lean proteins, and whole grains into your meals.
Don’t get discouraged if you find yourself eating something indulgent from time to time. The objective is not to deprive yourself but to shift toward a healthier way of eating that aligns with your long-term goals. If you have a busy schedule, try meal prepping, or keep healthier snacks on hand to avoid reaching for unhealthy options when you're in a rush.
Remember, it's about balance. 75 BETTER isn’t about avoiding foods you love—it's about choosing to be more mindful of your choices and how they make you feel in the long term.
3. Read or Learn Something New Each Day
Self-improvement is not just about physical health—it’s also about mental and emotional growth. A significant part of 75 BETTER involves daily reading or learning. Instead of aiming to read a specific number of pages (like the 10 pages required in 75 Hard), the goal is simply to invest time each day in self-improvement.
You could read books, listen to podcasts, watch educational videos, or take an online course. The key is to choose content that helps you grow—whether it's related to your career, personal development, or just a subject that sparks your curiosity. By setting aside just 15 to 20 minutes a day to learn something new, you are continuously expanding your horizons.
Not only does this contribute to your personal growth, but it also allows you to improve your focus and time management skills as you commit to learning something consistently, no matter how small.
4. Practice Gratitude and Positive Thinking
One of the most important elements of 75 BETTER is cultivating a positive mindset. Every day, take a few moments to reflect on what you’re grateful for. It could be something as simple as a hot cup of coffee, a friendly conversation with a colleague, or the support of a loved one. By focusing on the positive, you shift your energy away from negativity and stress.
Along with gratitude, work on positive affirmations. Start each day by reminding yourself of your strengths, capabilities, and the potential you have. This can help you tackle challenges with confidence and resilience, ultimately allowing you to navigate your busy life with a positive mindset.
Taking time for gratitude and positive thinking doesn’t need to take long. A quick five-minute practice every morning or evening is all it takes to start shifting your mindset.
5. Drink Water and Stay Hydrated
Hydration is key to maintaining energy levels and staying focused throughout the day. In 75 BETTER, the goal isn’t to commit to drinking a gallon of water a day as in 75 Hard—but instead, simply prioritize hydration. Aim to drink at least 8 cups (64 ounces) of water daily, and make it a habit to carry a water bottle with you wherever you go.
Water not only helps you stay energized and alert, but it also supports digestion, skin health, and overall bodily functions. If you struggle with drinking enough water, try infusing it with fruits or herbs to make it more enjoyable. The goal is to develop a sustainable hydration habit that fits into your daily routine.
6. Practice Self-Care and Mindfulness
Taking care of your mental health is just as important as physical health. Incorporating self-care practices into your daily routine can help you reduce stress, increase happiness, and maintain a balanced life. You don’t need hours of downtime to practice self-care—it could be as simple as taking a 5-minute break to breathe deeply, meditate, or stretch.
Mindfulness practices like meditation, journaling, or simply taking a few minutes each day to focus on your thoughts can help you maintain emotional clarity and a sense of calm. Self-care is about doing what works for you to relax and recharge, so find activities that help you unwind and bring joy into your life.
Customizing 75 BETTER: My Personal Approach
One of the key ideas behind 75 BETTER is its adaptability. This challenge is about crafting your own set of rules that fit into your lifestyle and personal goals. Everyone’s journey is different, and what works for one person might not work for another. That’s why I’ve personalized my own set of guidelines, which you’re welcome to use as inspiration to create your own list:
Here’s my personal version of the challenge:
Weight Lift 3-4x/Week – Strength training is a big part of my fitness routine. I don’t need to commit to two intense workouts a day, but lifting weights a few times a week helps me stay strong and energized.
10,000 Steps a Day – I make walking a priority. Whether it's a morning walk, a lunchtime stroll, or some after-dinner steps, I aim for 10,000 steps daily to keep my body active and my mind clear.
4 Stanley Cups of Water (40oz) a Day – Hydration is a key part of feeling good throughout the day. I use my Stanley cup to keep track of my water intake, aiming for 160oz of water each day.
Write 30 min/Day – Writing is a form of self-expression and mental clarity for me. Whether it’s journaling, blogging, or working on a personal project, I dedicate an hour a day to writing to clear my mind and spark creativity.
Focus on Whole Foods and Prioritize Protein – I aim to eat whole, nutrient-dense foods, focusing on protein-rich meals to fuel my body and maintain my energy throughout the day.
Commute to Work Listening to Affirmations, Manifestations, or Meditations – During my commute, I listen to positive affirmations or meditation podcasts to set the right tone for the day ahead and to stay grounded.
Make a Gratitude List Every Night – Before bed, I write down at least three things I’m grateful for. This simple practice helps me end the day on a positive note and appreciate the small things that make life special.
These rules aren’t rigid or overwhelming—they’re simple, achievable steps that work for me. I believe that 75 BETTER should be about what feels right for your unique lifestyle, and you can adjust the guidelines to meet your personal goals.
Why 75 BETTER Works
While the intensity of 75 Hard may appeal to some, 75 BETTER offers a more flexible approach that works for busy people who want to improve but can't commit to the rigorous demands of the original challenge. Here’s why 75 BETTER is sustainable and works:
1. It’s Realistic
One of the key benefits of 75 BETTER is that it’s realistic for most people. You don’t have to follow a strict routine that doesn’t fit your lifestyle. It allows you to adapt based on your day, energy levels, and time constraints, making it a far more practical approach to self-improvement.
2. It Builds Consistency, Not Perfection
Unlike 75 Hard, which focuses on perfection and sticking to rigid rules, 75 BETTER is about progress. The goal is to be consistent, not perfect. By focusing on small improvements each day, you're building a habit of progress that will compound over time, leading to sustainable change.
3. It’s About Balance, Not Extremes
Many people find that strict challenges like 75 Hard are too extreme. 75 BETTER, on the other hand, emphasizes balance—between work, exercise, social life, and self-care. You don’t have to sacrifice everything else to work on yourself. This makes it easier to stick to and more aligned with a balanced life.
At the end of the day, 75 BETTER is about making consistent, manageable improvements every day. Whether you’re juggling family responsibilities, a demanding job, or a busy social life, this approach allows you to prioritize your well-being without the added stress of extreme requirements.
As you embark on your journey to becoming a better version of yourself, remember that it’s the small, daily efforts that lead to lasting change. 75 BETTER offers a flexible framework for self-improvement that can fit into anyone’s lifestyle, so why not start today? Make today the first step in your journey to being a better you.
P.S. - Come join me on my journey over on TikTok!
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