What the 75-day challenge is (and isn’t)
75 Hard began as a strict challenge with fixed rules. Over time, “Medium” and “Soft” community variations appeared to make the format more attainable for different goals and seasons of life. None of this replaces medical care, and if substance use creates harm or distress, consider speaking with a licensed professional. This guide shows common criteria so you can pick the version you can actually finish—safely and consistently.
Choose your version
75 Hard — classic full challenge
- Two workouts per day (~45 min each), one outdoors.
- Follow a specific diet; no alcohol and no cheat meals.
- Drink ~1 gallon (~3.8 L) of water daily.
- Read 10 pages of non-fiction (paper/Kindle preferred).
- Daily progress picture.
- Miss a rule? Traditional format restarts the count.
75 Medium — structured, more flexible
- Two workouts per day (~45 min each), one outdoors.
- Follow a specific diet; no alcohol and no cheat meals.
- Drink ~1 gallon (~3.8 L) of water daily.
- Read 10 pages of non-fiction (paper/Kindle preferred).
- Daily progress picture.
- Miss a rule? Traditional format restarts the count.
75 Soft — gentle, consistency-first
- Two workouts per day (~45 min each), one outdoors.
- Follow a specific diet; no alcohol and no cheat meals.
- Drink ~1 gallon (~3.8 L) of water daily.
- Read 10 pages of non-fiction (paper/Kindle preferred).
- Daily progress picture.
- Miss a rule? Traditional format restarts the count.
Make it addiction-aware
Going sober-curious or fully sober? Add guardrails: site/app limits, accountability, bedtime modes, and check-ins. Evolv keeps you on track.
Follow the plan in EvolvStart today
You don’t have to wait for January 1. Many people kick off during New Year resolutions, but the best start date is the one you’ll keep. Birthdays, Mondays, or “today at 5pm” all work—just set your version, prep your tools, and begin.
Why 75 days helps habits stick
A commonly cited average for habit formation is around 66 days (with wide personal variation). Many find that ~75 days builds a solid base, and around 90 days helps cement broader lifestyle patterns. Either way, the lever is reps—consistent, repeatable behaviors reinforced by environment and small rewards.
A practical arc for the 75 days
Weeks 1–3: Stabilize & simplify
- Lock your daily slots for movement, reading, water, and food plan.
- Remove friction for the right choices; add friction for the risky ones.
Weeks 4–6: Build capacity
- Dial in sleep and meal timing; add one progressive upgrade to training.
- Use check-ins to review misses without drama—adjust, continue.
Weeks 7–10+: Lock-in & identity
- Protect your streaks. Add community/accountability for long-term momentum.
- Start planning post-75 maintenance so the finish becomes your new baseline.
Community makes it easier
Follow the 75-day path in Evolv, share wins, and get nudges when it matters. Structure + people = momentum.
Join Evolv freeFAQs
Can I customize the water/diet rules?
Yes—pick safe, sustainable targets. The point is consistency, not extremes.
What if I miss a day?
Log it. If you chose Hard, consider a restart; if Medium/Soft, patch the failure point and continue. Momentum beats perfection.
Do outdoor workouts matter?
They add novelty and sunlight, which can help mood and adherence. If weather or safety is a barrier, use daylight walks or well-lit alternatives.
Should I wait for New Year?
No. Resolutions season has energy, but starting now gives you a head start. Your next rep is the best time.
