Challenge · 75 Hard
The 75 Hard tracker that also tracks what it is doing to you.
To track 75 Hard in Habit Pocket, add one yes/no habit per daily task: two 45-minute workouts with one outdoors, a gallon of water, 10 pages of non-fiction, your diet with no cheat meals or alcohol, and the progress photo. Five habits fit the free plan exactly, and a blank cell breaks the run, just as a missed task sends you back to day 1. To log water, workout minutes and weight as numbers with daily goals and chart all 75 days, the full setup needs Pro.
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Last updated: October 2026
The challenge
What is the 75 Hard challenge?
75 Hard is a 75-day mental toughness programme created by Andy Frisella. Its author is explicit that it is a discipline programme rather than a fitness plan, though most people run it with a fitness goal in mind. Five tasks, every day, for 75 days.
| Daily task | What it means |
|---|---|
| Two 45-minute workouts | Each at least 45 minutes, three hours apart, and one of them outdoors whatever the weather. |
| A gallon of water | One US gallon, roughly 3.8 litres, every day. |
| 10 pages of non-fiction | Something educational you can use to improve your life, and you read it yourself. Audiobooks do not count. |
| Follow a diet you choose | Any diet built around your goal, because the programme does not pick one. Zero cheat meals and zero alcohol. |
| A progress photo | One every day, for all 75 days. |
Then the rule the whole thing is built on: miss any task on any day and you start over at day 1, even if you are on day 74. No substitutions, no makeup days, no rest days. The full rules are on Andy Frisella’s site, and they are worth reading at the source before you start.
One honest note
75 Hard is the one challenge where you do not use a skip.
Habit Pocket normally lets you mark a day as a skip so a streak pauses instead of breaking, which is there for rest days and for real life. 75 Hard does not work that way, and pretending otherwise would be tracking a different challenge.
So when you track 75 Hard, a blank cell is supposed to break the run, and the grid shows it plainly rather than smoothing it over. That is the honesty the challenge is built on. If that all-or-nothing rule is the part that worries you, take it as a signal that 75 Soft might suit you better. Habit Pocket tracks that one too, skips and all.
Setup one
The simple way: five checkboxes.
The simplest 75 Hard setup is five yes/no habits you tick each day, and it fits Habit Pocket's free plan exactly, because the free plan stops at five habits.
| Habit | Type | Note |
|---|---|---|
| Two workouts | Yes/No | One checkbox for the pair keeps you at five habits. Split it into two on Pro if you want them tracked separately. |
| Gallon of water | Yes/No | Tick it when the gallon is gone. The advanced setup below logs the amount instead. |
| Read 10 pages | Yes/No | Non-fiction you read yourself. Audiobooks do not count. |
| Diet on plan | Yes/No | Whichever diet you picked, with no cheat meals and no alcohol. The check means you stayed on it today. |
| Progress photo | Yes/No | Habit Pocket records that you took it. The photo itself stays in your camera roll. |
Put all five in one section and name it whatever keeps you honest. Five checks a day, and the grid becomes the streak. Tracking the two workouts as separate habits would make six, which needs Pro, so the combined checkbox is what keeps this setup free.
No alcohol and no cheat meals: track them as something to avoid.
Habit Pocket has a “Something to avoid” option on the web and an Avoid tile on the iPhone. An avoid habit stays on track by default: a day you leave empty counts as a clean day, and you tap only when you slip. A slip ends the run at once. So instead of ticking “Diet on plan” every day, you can make a habit called “Cheat meal or alcohol” and touch it only on the day it happens. Swap it in for the diet checkbox and you are still at five habits on the free plan; keep both and you are at six, which needs Pro.
This is not a skip. A skip pauses a streak, and you still never use one for 75 Hard. An avoid habit only changes which cell means a miss: the tick, not the blank. Keep it for the rules that are things you do not do. The other four tasks are things you must do, so they stay as normal habits, where a blank cell still breaks the run. If you used an avoid habit for those, a day you forgot to log would look clean.
Demo · Simple setup
What a restart actually looks like.
An example grid, not real data: a first attempt that reached day 11, one missed workout, and then day 1 again. One blank cell in the workouts column is the whole story.
Worth understanding before you rely on it: Habit Pocket counts a streak per habit, so only the workouts column reset. The other four kept their runs, because you genuinely did those tasks that day, which is why they stay dark while the workouts column starts pale again. Under 75 Hard’s rules the challenge itself is back at day 1 regardless. The app records what happened and leaves the verdict to you.
The same run against the full 75 days, which is the part that keeps you honest. The empty stretch is the time before the challenge began, the gap near the end is the missed workout, and the short block after it is the restart.
When you miss
How do you restart 75 Hard in Habit Pocket?
You do not delete anything. Habit Pocket has no restart button and no built-in day-of-75 counter, so the restart is simply the next day you log: the missed habit starts a new streak at 1, and your old attempt stays in the grid as history.
Your day number is the shortest current streak across your 75 Hard habits, as long as you started them all on the same day. The Dashboard lists every habit’s current and best streak, on the iPhone and on the web, so you can read it there. Two settings to leave alone for this challenge: do not mark any day as a skip, and do not exclude any weekdays, because both would let a day pass that 75 Hard counts as a miss.
Setup two
The advanced way: numbers, weight, and a 75-day trend.
If you want to see what 75 days actually did, and not only that you finished, log the tasks as numbers instead of checkboxes and add your weight. The tasks stay the same; what changes is what you can read afterwards.
| Habit | Type | Target | Why |
|---|---|---|---|
| Water | Numeric | 3.8 L | See how close you actually get, not just done or not done. |
| Workout minutes | Numeric | 90 min | Two 45-minute sessions, and the total load over 75 days. |
| Outdoor workout | Time of day | 07:00 | Records when the outdoor session happened, as a real clock time. |
| Pages read | Numeric | 10 pages | Watch the pages, and the books, add up. |
| Weight | Numeric | No goal | The trend line most people are really after. |
| Diet on plan | Yes/No | — | Some things are still just yes or no. |
| Progress photo | Yes/No | — | Completion tracked here, photo kept on your phone. |
A daily goal keeps the numbers as strict as the rules. Once a numeric habit has a goal, which reads as “at least” unless you change it on the web, a day only extends the streak when it meets that goal. So 3.6 L against a 3.8 L water goal breaks the run the same way a blank cell does, and 9 pages against a goal of 10 does too. Leave the weight habit without a goal: as “at least 78 kg”, every day you weigh less would break its streak. If you want one, set it to “at most” on the web. One limit to know: a workout total of 90 minutes cannot show that it was two separate sessions, three hours apart, with one outdoors. That part is still on you, which is why the outdoor session gets its own habit.
On the iPhone, some of this can fill itself in from Apple Health: water, workout minutes and weight are all metrics a habit can read. Workout minutes adds up every workout of the day, so it has the same limit as above. A second habit reading Workout count, the number of workouts you started that day, can at least show that there were two. Anything you type by hand is never overwritten.
Being straight about the tiers: numeric habits themselves are on the free plan, but this setup is seven habits rather than five, and daily goals, Apple Health auto-fill and the line charts are Pro. Free stats stop at 60 days, so a chart that covers all 75 days is Pro too. So the simple version above is genuinely free, and this one is not. Pro is $3.99 a month, $29.99 a year or $49.99 once. Monthly and yearly both start with 7 days free; cancel anytime before.
Demo · Advanced setup
The same five tasks, logged as values.
An example grid, not real data. Water in litres, both sessions as minutes, the outdoor workout as a real clock time, pages read, and weight in its own section underneath.
Demo · What 75 days did
The chart a checkbox can never draw.
Because water, minutes and weight are real numbers, they go on one timeline together for the whole challenge. This is example data for illustration, not a promise about results.
Challenge
Water
Weight
Weight, water & workout minutes across 75 days
Hover any day to read the exact numbers
The gentler version
75 Hard vs 75 Soft: which one are you tracking?
75 Soft is the popular gentler variant. It is unofficial and community-made, not part of the official programme, and its rules vary from source to source. The common version below keeps the shape of the challenge and drops the parts that make people quit, most of all the restart rule.
| Rule | 75 Hard | 75 Soft |
|---|---|---|
| Workouts | Two 45-minute sessions daily, one outdoors | 30+ minutes, four days a week |
| Rest days | None | Not stated; workouts are four days a week |
| Water | One gallon (about 3.8 L) | Three litres |
| Reading | 10 pages, no audiobooks | 10 pages or 10 minutes of audio |
| Diet | No cheat meals, no alcohol | Roughly 90% on plan |
| Photos | Every day | Day 1 and day 75 |
| Meditation | Not a rule | At least 5 minutes a day |
| Miss a day | Start over at day 1 | Carry on |
The 75 Soft column follows Healthline’s summary. Other write-ups change the numbers, and 75 Medium and the other spin-offs are community-made too, so pick one version, write its rules down, and track those.
Habit Pocket tracks either one. For 75 Soft you finally get to use skips the way they were designed: mark a rest day as a skip and the streak pauses instead of breaking.
Honest take
Why track 75 Hard here instead of a dedicated 75 Hard app?
Habit Pocket is not a 75 Hard app, and there are good ones that are. What it offers instead is that the challenge sits beside the rest of your habits in one grid, the numbers turn into real charts, and nothing needs abandoning on day 76.
There is an official 75 Hard app, published by 44Seven Media. It is a subscription, $4.99 a month or $39.99 a year on the US App Store when I checked in October 2026, and it has task reminders, in-app progress photos, notes, a record of each attempt and the year-long LIVE HARD programme that follows. If you want the programme’s own app, that is the one.
A dedicated 75 Hard app gives you challenge-shaped screens and, usually, somewhere to keep the daily photos. Habit Pocket does neither of those things. It does not store your progress photos and it does not verify that you did anything, it records what you tell it. Push reminders are on the roadmap rather than shipped, which matters more here than on most pages, because one forgotten task costs you the whole run. A repeating calendar alarm is the workaround I would use in the meantime.
What you get in exchange is a tracker that outlives the challenge. On day 76 the grid is still there, the weight trend keeps going, and the habits you want to keep just carry on without a migration.
On paper
Is there a 75 Hard checklist or printable?
Habit Pocket does not make a 75 Hard printable. The checklist is the five tasks in the table at the top of this page, and on paper the whole tracker is one sheet: five columns for the tasks and 75 rows for the days.
If you would rather use a spreadsheet, my free habit tracker template works in Excel, Google Sheets and Apple Numbers. And if you start in a sheet and move later, the CSV import brings the days you already logged into the grid, so the move does not cost you the run. Export works the other way, free on every plan.
Keep reading
- Track numbers, not just checkmarks →
- See what your habits move with →
- A habit tracker with nothing to maintain →
- Fill in water, workouts and weight from Apple Health →
- Prefer a spreadsheet? Take the free template →
- Why 75 Hard is the one place I never use a skip →
- Gentler start to January? Track resolutions as numbers →
FAQ
Tracking 75 Hard — common questions
Yes. The simple setup is five yes/no habits, which is exactly the free plan’s limit of five, and sync and CSV export are included at no cost. You would need Pro for the advanced setup: logging water, workout minutes, pages and weight separately goes past five habits, daily goals are a Pro feature, and free stats stop at 60 days, so a chart of all 75 days is Pro too. Pro is $3.99 a month, $29.99 a year or $49.99 once. Monthly and yearly both start with 7 days free; cancel anytime before.
Yes. The official 75 Hard app is published by 44Seven Media and needs a subscription: $4.99 a month or $39.99 a year on the US App Store when checked in October 2026. It has task reminders, in-app progress photos and the year-long LIVE HARD programme that follows. Habit Pocket is not that app and is not affiliated with it. It is a general habit tracker you can set up for 75 Hard, which suits you if you also want real numbers, charts, and a tracker you keep using after day 75.
No. Habit Pocket records that you took the photo, not the photo itself, so the images stay in your phone’s camera roll where you already have them. Some dedicated 75 Hard apps do store them in-app, and if having the photos beside the checklist matters to you, that is a fair reason to use one of those instead.
A blank cell breaks that habit’s streak, which is exactly what 75 Hard’s rules say should happen. Habit Pocket has no restart button and no day-of-75 counter, so you do not delete anything: the next day you log starts a fresh streak at day 1, and the grid keeps the honest history of both attempts. Your day number is the shortest current streak across your 75 Hard habits, and the Dashboard lists each one. Habit Pocket normally lets you mark a day as a skip to pause a streak, but that is the one feature you do not use for this challenge.
Use an avoid habit. Pick “Something to avoid” on the web or Avoid on the iPhone, and call it something like “Cheat meal or alcohol”. A day you leave empty counts as a clean day, you tap only when you slip, and a slip ends the run. It can replace the daily “Diet on plan” tick, so the simple setup stays at five habits on the free plan. Keep the other four tasks as normal habits, because they are things you must do, and there a blank cell should still break the run.
Not yet. Push reminders are on the roadmap and are not shipped, so today a repeating calendar event is the honest workaround. For a challenge where a single missed task costs you 74 days of progress, a reminder you actually trust matters, so this is worth knowing before you commit.
Yes, and 75 Soft is where Habit Pocket’s skips earn their keep. 75 Soft is an unofficial, community-made variant, and its rules vary by source. The common version allows rest days, so you mark those as a skip and the streak pauses instead of breaking. The rules are gentler throughout: 30 minutes of exercise four days a week, three litres of water, audiobooks allowed, and no starting over if you slip.
No. 75 HARD is a trademark associated with Andy Frisella and 44Seven Media, and Habit Pocket has no affiliation with, endorsement from, or partnership with either. This is an independent guide to tracking the challenge, written by the developer of the app, with the official rules linked so you can read them at the source.
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