I recently attempted the viral 75Hard fitness challenge that has taken the internet by storm but am now discontinuing the rigid program. While it provided some benefits initially, ultimately the uncompromising rules proved unsustainable for me long-term. However, 75Hard served as an invaluable lesson in listening to my own body and mind, rejecting unrealistic all-or-nothing thinking, and maintaining self-compassion.
These learnings apply equally to leaders seeking to inspire their teams to excel without burning out. Sustainable success requires balancing disciplined drive with ample recovery, candor about limitations, and compassion for ourselves and others.
What is 75Hard? Understanding the Structure
For those unfamiliar with the concept, 75Hard challenges participants to follow five strict rules for 75 days straight:
Follow a diet (unspecified by the program) and no alcohol
Complete two 45-minute workouts a day - one of them must be outdoors
Drink 1 gallon of water every day (with no additives or electrolytes)
Take a progress photo every day
Read 10 pages minimum of self-development / entrepreneurial nonfiction per day
There are absolutely no exceptions, rest days, cheat days, or modifications permitted for any reason. It is billed as the “ultimate test of mental toughness.”
Why I Took on the 75Hard Challenge
In mid-2023, I decided to attempt 75Hard to regain momentum on my health and fitness goals after losing progress during the pandemic. The structured rules appealed to the checklist part of my brain, and I hoped the challenge would provide needed motivation.
I modified some parts of the program to be more achievable based on my current level of fitness rather than arbitrarily stringent rules - but in doing so I had already “failed” the challenge.
The first week felt great – I enjoyed the sense of accomplishment from completing the daily tasks and regained the habit of regular exercise. But as I approached the 4th week of the program the unrelenting requirements became exhausting and clearly unsustainable.
Key Realizations That Led Me to Discontinue 75Hard
Rest days are absolutely essential for exercise recovery, stress management, and preventing burnout. The constant grind of exercise without breaks took a major toll on my energy levels and mood.
Imposing rigid blanket rules like no electrolytes or drink additives despite individual health considerations is unnecessary and counterproductive. It leads to following rules simply for their own sake.
Feeling forced to exercise even when my body desperately craved a recovery break became demoralizing over time rather than motivating. It violated internal wisdom.
The time required impacted several other important areas of life and relationships, I had less time to focus, work on projects, or even just spend time with my family. Being exhausted also made evening time less meaningful and I felt less present.
Listening to your own body and mind's needs for balance and sustainability ultimately trumps adhering to arbitrary external rules and expectations. Discipline should align with purpose.
The daily 75Hard requirements proved too extreme to maintain long-term once the initial novelty and enthusiasm wore off. And strict adherence stopped making sense.
What I’m Doing Next
In my journey towards a healthier lifestyle, I have made the decision to transition away from the rigid structure of the 75Hard challenge.
Instead, I am embracing a more flexible approach that allows for balance, adaptability, and self-care. I am now following what I call the “All the Time Medium” approach, where I strive to maintain a healthy diet and make mindful food choices around 80% of the time. I no longer view these choices as “cheats,” but rather as special indulgences within a balanced lifestyle. For exercise, I have adjusted my routine to include a 15-30 minute walk every morning and regular gym visits or workouts 3-4 days a week. As for reading, I will continue to prioritize personal development and self-improvement by reading regularly, without the pressure of a specific page count each day. Hydration is important to me, so I will drink water according to my body’s needs and preferences, sometimes incorporating electrolyte powders or other flavorings for variety. Progress pictures will be taken at a frequency that feels right for me, likely once a week or whenever I remember.
This new approach reflects my belief in finding a healthy balance between discipline and flexibility, while remaining responsive to my own needs and circumstances. It is an individualized decision that prioritizes long-term sustainability and overall well-being.
Key Takeaways: What Leaders Can Learn About Sustainable Motivation
While programs like 75Hard have merits for building grit and resilience, the harsh requirements did not prove a fit for me personally in the long run. However, 75Hard served as an invaluable lesson in balancing disciplined drive with essential self-care and maintaining the flexibility to course correct.
Here are some key takeaways for leaders seeking to inspire their teams to excel without inadvertently extinguishing the spark through burnout:
Set ambitious yet realistic goals and expectations aligned with the team's actual readiness and resources. Extreme, arbitrary targets often backfire, especially over time.
Encourage open communication and listen closely to your people's needs. Rigid programs that ignore important warning signals engender resentment.
Recognize that rest, recovery, reflection and celebrations are essential, not frivolous activities or signs of weakness. Performance requires rhythm.
Remain open to feedback and course-correcting based on new data and insights. One-size-fits-all mandates rarely optimize for all.
Allow that compromise is not failure if it ultimately allows greater consistency, sustainability, and humanization. Listen more than preach.
In leadership and in fitness, the path forward rarely follows a straight, rigid, uncompromising line. With ample self-compassion, adaptation to reality, and deep listening, progress becomes an expanding spiral rather than a source of existential angst. Discomfort is not inherently virtuous.
Sometimes we learn and grow the most from challenges we do not “succeed” at based on simplistic definitions. True sustainable success is aligning activities to your values and purpose, not achieving arbitrary external markers of toughness handed down from above.
Coaching to Develop Healthy Motivational Leadership
If you need guidance or support developing nuanced motivational leadership practices that bring out the best in your team, I offer executive coaching services tailored to your unique leadership style and organizational culture. Please reach out anytime if you would like to discuss how we could collaborate. Discipline and self-care can beautifully coexist.
Additional Thoughts
I wanted to include some additional thoughts about this program outside the scope of my main article:
Challenges like 75hard and addiction
Participating in extreme challenges like 75Hard can indeed pose potential risks, particularly for individuals with addictive tendencies. Research has shown that people with addictive personalities may be more susceptible to developing unhealthy relationships with rigid programs or behaviors. The allure of strict rules and the pursuit of external markers of toughness can become addictive in itself, leading to a cycle of constantly seeking validation and pushing beyond healthy limits.
Studies have explored the connection between addictive personality traits and the pursuit of intense challenges. For example, research published in the Journal of Addictive Behaviors suggests that individuals with addictive personalities may be drawn to activities that provide a sense of structure, control, and achievement. These challenges can temporarily fulfill the need for control and accomplishment, but they may also perpetuate a cycle of dependency and compulsive behavior.
Moreover, the rigid nature of these programs can exacerbate all-or-nothing thinking, which is a common characteristic of addictive personalities. This mindset often leads individuals to push themselves beyond their limits, disregarding their own physical and mental well-being. Over time, this can result in burnout, injury, or even exacerbation of underlying mental health issues.
It is important to approach extreme challenges with caution and self-awareness. While they may provide short-term motivation or a sense of accomplishment, it is crucial to prioritize balance, self-compassion, and sustainable practices. Understanding one’s own tendencies towards addictive behaviors and seeking support from professionals or a support network can be instrumental in maintaining a healthy relationship with challenges and avoiding potential pitfalls.
By acknowledging the potential risks associated with these types of challenges and promoting a holistic approach to well-being, we can create an environment that fosters healthy motivation, growth, and self-care.
Challenges like 75hard and self-esteem and self-efficacy
Participating in a challenge like 75Hard can have a significant impact on self-esteem and self-efficacy, especially when individuals experience repeated setbacks or perceive themselves as “failing” for minor deviations from the strict rules. While the program may initially provide a sense of accomplishment and boost self-esteem for those who successfully complete it, the constant pressure to adhere to the rigid requirements can be detrimental to one’s mental well-being.
When individuals set unrealistic expectations and constantly restart from day one due to perceived failures, it can lead to feelings of inadequacy and self-criticism. This can erode self-esteem and create a negative cycle of self-doubt. Moreover, the emphasis on external validation and adherence to rigid rules can undermine one’s sense of internal worth and personal autonomy.
Additionally, the extreme nature of these challenges can impact self-efficacy, which refers to an individual’s belief in their ability to succeed in specific tasks or situations. When individuals repeatedly struggle to meet the strict requirements or face setbacks, their confidence in their own capabilities may diminish. This can have a long-term impact on motivation and the belief in one’s ability to achieve goals, not only within the context of the challenge but also in other areas of life.
It is essential to recognize that setbacks and deviations from strict rules do not equate to failure or lack of discipline. Self-compassion and flexibility are crucial components of maintaining a healthy relationship with challenges. It is important to cultivate a mindset that focuses on progress, learning, and self-growth rather than rigid adherence to external markers of success. By prioritizing balance, self-acceptance, and realistic goal-setting, individuals can nurture their self-esteem and cultivate a positive sense of self-efficacy that extends beyond the boundaries of extreme challenges.
Evidence and science-based is better than fads and trends
It is important to note that the 75Hard challenge, as created by Andy Frisella, does not have a scientific or research basis. Frisella is not a psychologist, therapist, or fitness expert, which raises questions about the program’s validity and effectiveness. While the challenge may offer some value to individuals seeking structure or motivation, it is crucial to approach it with skepticism and consider its limitations.
The requirement of two 45-minute workouts per day can be time-consuming and may not be feasible or sustainable for everyone. It is essential to listen to one’s body and prioritize individual needs for rest and recovery.
Moreover, the restriction on additives in water, including electrolytes, lacks scientific evidence to support its necessity or benefits. Electrolytes play a crucial role in hydration and exercise performance, and blanket bans on their use may not be grounded in sound nutritional principles.
While the challenge claims to enhance mental toughness and fortitude, it primarily focuses on discipline through repetitive adherence to a rigid set of rules. However, mental toughness encompasses more than just discipline. Psychological components such as resilience, emotional intelligence, and self-awareness are important aspects of mental fortitude that are not directly addressed in the program.
It is important to approach programs like 75Hard critically and consider whether they align with individual goals, values, and overall well-being. Incorporating evidence-based practices such as journaling, therapy, or support groups may provide a more comprehensive approach to developing mental resilience and personal growth. Being discerning and seeking guidance from qualified professionals can help individuals make informed decisions about their fitness and mental well-being journeys.
