Tips for Success in 75 Medium Challenge

Have you ever scrolled past a fitness challenge and thought, 'Who actually has time for that?' You’re not alone. Most all-or-nothing plans feel designed for professional athletes, not people with busy lives, leaving many of us feeling defeated before we even start.

This is where the 75 Medium Challenge comes in. As a popular 75 Hard alternative, it’s built on progress, not perfection. Instead of demanding flawless execution, this flexible framework focuses on building consistent habits by encouraging you to show up for yourself, not punish yourself for being human.

The goal isn't just to survive 75 days; it's to build momentum you can carry forward. This gentler approach creates sustainable lifestyle changes by preventing burnout and helping you build a foundation that truly lasts.

What Are the Rules? A Clear Guide to the 75 Medium Daily Tasks

So, what does this flexible approach ask of you? The daily tasks for 75 Medium are designed to build powerful habits through small, sustainable actions rather than demanding perfection.

Here are the five core tasks to complete for 75 days:

• Stick to a diet of your choice, with a focus on mindful eating.
• Complete one 30-minute workout, which can be any form of intentional movement.
• Drink an adequate amount of water, like 8 glasses, to stay hydrated.
• Read 10 pages of any book (audiobooks count!).
• Take one progress picture daily to track your journey visually.

The most important rule, however, isn't on that list. Unlike its extreme cousin, 75 Hard, there is no starting over. If you miss a task or have a slice of birthday cake, you don’t fail. You simply acknowledge it, learn from it, and get right back on track the next day. This is the key difference: it’s a program built on consistency, not punishment.

This mindset shift from perfection to persistence is what makes the challenge so effective. It teaches you how to build a routine that serves your real life, not a rigid one that breaks under pressure. With these tasks as your framework, the next step is to make them your own.

How to Design Your 75-Day Diet and Workout Plan for Real Life

The word "diet" can be intimidating, but for 75 Medium, you set the rules. Forget strict calorie counting or eliminating entire food groups unless you want to. Your "diet" can be a single, mindful guideline that moves you toward your goals, such as "no sugary drinks on weekdays" or "add a vegetable to lunch and dinner." The goal is to make a conscious, positive choice—not to punish yourself.

Similarly, your "30-minute workout" doesn't have to mean hitting the gym. The only requirement is intentional movement. A brisk walk on your lunch break, a YouTube yoga session in your living room, a family bike ride, or even dancing to a few favorite songs all count. It’s about carving out time for your body, not forcing a grueling routine.

The secret to sustainability is choosing a plan you won't dread. If past programs felt like a chore, they probably didn't last. When daily movement feels like a treat instead of a task, you build a habit that can extend far beyond the 75 days. This isn't about being "soft"; it's about being strategic with your motivation.

Ultimately, your 75-day wellness journey is uniquely yours. The power of this challenge comes from designing a structure that fits your real life, not forcing your life to fit a rigid one.

What Happens If You Miss a Day? The 'Flexible Discipline' Mindset for Success

Inevitably, a day will come when you eat the unplanned slice of cake or are too exhausted for your walk. With extreme challenges, this often means failure and starting over. With 75 Medium, it’s an opportunity to practice flexible discipline.

Think of it this way: a brittle stick snaps under pressure, while a flexible branch bends and bounces back. This challenge is designed to teach that resilience. The goal isn't perfection; it's persistence.

So, here is exactly what to do if you miss a day: acknowledge it without judgment and simply get back on track with your very next task. That's it. You do not start over from Day 1. True progress comes from your ability to recover quickly from a minor setback, not from maintaining an impossible streak.

This approach allows you to focus on the wins that matter most—the Non-Scale Victories (NSVs). Instead of fixating on a number, pay attention to how you feel. Do you have more energy in the afternoon? Is your mood brighter? Are you sleeping more soundly? These positive changes are the true measure of success and prove you're building habits that create a lasting, healthier lifestyle.

Your Day 1 Checklist: How to Start the 75-Day Habit Challenge Today

A powerful tool for creating sustainable change is a visual one. Before you begin, print a simple grid like the printable 75 day habit tracker shown here. Placing it somewhere you’ll see it every day—like your fridge or bathroom mirror—provides a constant, quiet reminder of your commitment. The simple act of physically checking a box after each task delivers a small hit of satisfaction, creating a positive feedback loop that builds momentum.

To make checking those boxes feel automatic, try “habit stacking” by linking a new task to a habit you already have. For instance, decide that after you brush your teeth in the morning, you will immediately drink a glass of water. Or, before you settle in to watch TV at night, you will complete your 10 pages of reading. This strategy uses your existing routines as triggers, weaving the new habits seamlessly into your life.

Finally, remove any Day 1 friction by preparing the night before. Set out your workout clothes, fill your water bottle, and choose the book you’re going to read. Knowing your healthy meals for the day also eliminates decision fatigue. This simple prep work provides a clear path, turning tomorrow morning's uncertainty into a confident first step.

Beyond Day 75: How to Turn Your Challenge Results into Lifelong Habits

You once might have seen a challenge like this as an intimidating, all-or-nothing test. Now, you can see the 75 Medium Challenge for what it truly is: a personal habit incubator. It was never about reaching a finish line, but about spending 75 days discovering which healthy behaviors genuinely energize you and fit into your life.

The most important work happens on Day 76. The real 75 day transformation results come from asking: Which habits felt natural? Which gave me the most joy or clarity? This simple review is the key to creating sustainable lifestyle changes, consciously choosing what to carry forward.

So, is the 75 day program worth it? Its true value isn't found in completion, but in providing a new, stronger starting point. You are no longer just trying to get through a challenge; you are equipped to build a healthier baseline that lasts a lifetime.