ANDY FRISELLA
# 75HARD WHAT ARE THE RULES?
Completing the 75 HARD program takes the execution of five simple tasks ...
every day ... for 75 days ... with ZERO COMPROMISES & ZERO SUBSTITUTIONS.
If you mess up on ANY of the five tasks at any time, at any time during the 75 days of
75 HARD ... you start over at Day 1. It doesn't matter if you're on Day 2 or Day 74 ... if
you fail to complete a task, you must restart 75 HARD completely. With the 75 HARD
App ... you can set reminders for your daily tasks, track your progress, and take
notes about your experiences throughout the program. Here are the 5 critical tasks
that you MUST complete on a daily basis...
TASK #1: FOLLOW A STRUCTURED DIET
You must follow a diet geared toward YOUR GOALS ... and follow it for 75 days with
zero deviations, zero excuses, zero alcohol, and absolutely NO CHEAT MEALS. Your
diet can be whatever you want it to be (Keto, Paleo, Vegetarian, etc.) ... as long as it
is aligned with your goals. This task is meant to cultivate discipline that you can
transfer to all areas of your life, but it only works if you follow it EXACTLY for 75 days,
without deviation. While this is the most difficult rule of 75 HARD for most people,
task #1 will help you gain control of every decision you make, in any situation you
find yourself in. Plus, as a byproduct of actually following a structured diet for 75
days, you will be in the best physical shape of your life ... but that's far from the
purpose of this program.
TASK #2: TWO 45-MINUTE WORKOUTS (1 MUST BE OUTSIDE)
You must complete two workouts each day during 75 HARD and they must be done
at least 3 hours apart. Both of these workouts must be a minimum of 45 minutes
long, and one of the two workouts MUST BE DONE OUTSIDE. Regardless of the
weather or circumstances you find yourself in, if you fail to complete at least one
outdoor workout each day ... you must restart 75 HARD. The type of workout doesn't
matter. You can run, lift weights, do a cross-training workout, go for a walk, or even
do yoga. As long as you're getting up and getting your body moving with the intent
to get better, it counts. Throughout 75 HARD, task #2 will teach you the ability to
control what you can control, while not making excuses about what you can't control
... because the job has to get done no matter what. By learning this skill, you can
increase your value in all areas of your life ... as you will be someone who "gets
things done" ... rather than making excuses for why you can't.
# 75HARD WHAT ARE THE RULES?
TASK #3: DRINK A GALLON OF WATER
Drinking a gallon of plain water each and every day will teach you discipline, and that
sometimes in life the simplest tasks are the hardest ... but you can't let them slip
through the cracks. It doesn't matter how simple or easy a task is to complete ...
you've got to find a way to get it done ... every time. In addition to the mental
benefits that task #3 is designed for, drinking a gallon of water is just good for you.
It's something you should be doing every day for the rest of your life ... whether
you're completing 75 HARD or not ... as it is good for both your physical AND mental
health.
TASK #4: READ 10 PAGES
Task #4 is designed to teach you a habit that will benefit you greatly from now, until
the day you die. You must read something that is non-fiction, educational, and can
be used to improve any area of your life. Whether it be about entrepreneurship,
personal development, or a job/career related topic ... you must read AT LEAST 10
pages each and every day. That does not mean you can't read more than that, but
you must read a minimum of 10 pages. You must physically read those pages ...
meaning audiobooks DO NOT COUNT toward your 10 pages for the day. Use every
reading session as an opportunity to sharpen your skill set ... and take complete
control of your life.
TASK #5: TAKE A PROGRESS PICTURE
If you truly follow this program to a T, you will be able to look back and see how far
you've come and what you've done. In the beginning, it'll be hard to take your
picture ... trust me, I know. People don't like being uncomfortable... Which is what
makes this task so important. Because while taking a picture is actually a very simple
task ... it teaches you to push through those uncomfortable moments or situations,
and get the job done. It also teaches you that EVERY detail matters, as small and
insignificant as it may seem at the time ... and you can't forget about them, because
that is what separates successful people from everybody else.
75HARD
# DAILY CHECKLIST
Workout 45 Minutes Minimum
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Outdoor Workout 45 Minutes Minimum
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Progress Picture Track Your Results
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Drink 1 Gallon of Water No Mixers, Flavors, or Carbonation
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10 Pages of Reading Only Non-Fiction For Self-Development
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Follow a Diet No Alcohol & No Cheat Meals
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75HARD
# WEEKLY CHECK-IN
Week
Notes Plan For Next Week Books I'm Reading
10
11
THIS IS NOT A "FITNESS CHALLENGE."
This is a transformative mental toughness program
designed to help you develop all the skills necessary to
take complete control of your life.
Make the commitment and execute.
If you follow this program exactly as I lay it out for you,
You and your life will never be the same.
ANDY FRISELLA
@andyfrisella
DOWNLOAD THE 75HARD APP
LEARN HOW TO MASTER MENTAL TOUGHNESS &
WHAT TO DO AFTER 75 HARD WITH
THE BOOK ON MENTAL TOUGHNESS
