Let me be real with you—the 75 Hard Challenge sounds like something only a Navy SEAL could finish without crying into their protein shake.
Two workouts a day? No missed tasks for 75 days straight? And don’t even think about sipping wine at your friend’s birthday party or it’s back to Day One.
I get the appeal: structure, discipline, transformation.
But if you’ve ever TRIED the 75 Hard Challenge (or even thought about it), you’ve probably hit a wall—somewhere between Day 7 and total burnout.
And that’s where the 75 Medium Challenge comes in.
It’s the softer, saner, and far more sustainable sister of the 75 Hard—designed especially for women like us who want to grow mentally, emotionally, and physically without burning out or quitting life to do it.
(Because guess what? You can work on yourself AND still tuck your kids into bed, binge a little Netflix, and eat a dang cupcake.)
This is about showing up for yourself—without the all-or-nothing mindset.
And honestly? I’ve found that gentle consistency builds more confidence than perfection ever could.
What Is the 75 Medium Challenge?
If you’ve ever looked at the 75 Hard Challenge and thought, “That sounds amazing… but also completely unmanageable with my life right now,” you’re not alone.
The 75 Medium Challenge is for those of us who still want structure, motivation, and a real sense of growth—but without feeling like we have to become a full-time athlete or give up everything that brings us joy (like birthday cake, lazy Sundays, or rest days that don’t come with guilt).
This challenge keeps the spirit of 75 Hard—daily habits, personal accountability, and long-term progress—but with a kinder, more realistic twist.
Here’s what makes it different:
👉 You don’t have to work out twice a day.
👉 You can miss a day without “starting over.”
👉 You get to choose what’s realistic for your lifestyle.
That means if you’ve got a toddler clinging to your leg, a full-time job, and dinner to make before 7, you can STILL commit to personal growth without feeling like you’re constantly behind.
For example, maybe your version of the challenge looks like:
✔️ A 30-minute walk while pushing the stroller.
✔️ Journaling for 10 minutes after the kids go to bed.
✔️ Swapping soda for water (and actually keeping a water bottle nearby).
✔️ Reading a few pages of that personal growth book you started months ago but never finished.
This isn’t about being PERFECT. It’s about being consistent in a way that feels good—and sustainable.
So if you’ve tried going “all in” before and ended up all-out exhausted, the 75 Medium Challenge might be exactly what you need.
The Rules of 75 Medium
I know, I know—“medium” makes it SOUND easier than 75 Hard, but let me just say: this is still a challenge.
Changing your habits for 75 days straight? That’s no joke.
But here’s the difference—you’re not being punished for living a real life.
This challenge actually makes space for you—your job, your kids, your cravings, and your energy level on a rainy Wednesday.
Let’s break down the rules, one by one. You don’t need to do them perfectly—you just need to show up. I promise, it adds up.
1. Move Your Body 3–5 Times a Week
If working out feels like a chore you keep putting off (right between “organize closet” and “reply to that one email from two weeks ago”), I feel you.
But here’s the good news: you don’t need to work out twice a day or live in leggings to see progress.
With the 75 Medium Challenge, it’s all about movement that feels doable—and maybe even enjoyable.
Here’s what I stick to:
- 3 strength workouts a week (I keep it under 30 minutes. No shame in home workouts and messy buns.)
- 2 optional movement days that could be anything:
- Walking while listening to a podcast
- Yoga in the living room
- Dancing like a maniac in the kitchen while dinner’s on the stove
It’s not about how intense your workout is. It’s about showing up consistently.
So no, you don’t have to train like an athlete—just move your body in a way that feels good, and keep doing it.
2. Eat Mindfully (No Diet Required)
Let’s get this out of the way: this is not a diet rule.
You don’t have to count calories, cut out carbs, or kiss pizza night goodbye forever.
The 75 Medium Challenge is about mindful eating—making choices that actually make you feel good (not just in the moment, but long after the plate is cleared).
So what does that look like?
✅ Swapping takeout for a homemade meal a few times a week
✅ Slowing down and actually tasting your food
✅ Asking, “Am I hungry, or just bored/tired/stressed?”
✅ Eating more foods that give you energy—not a food coma
You can totally follow a plan if that helps (Mediterranean, plant-based, intuitive eating—whatever feels right), or just focus on balance.
Have the cupcake if you want it. Just don’t eat five because you were trying to avoid eating one.
Oh—and yes, you can still have wine or a cocktail. Just save it for moments that feel worth it, not mindless habits.
This isn’t about restriction. It’s about respect—for your body, your cravings, and your sanity.
3. Drink 2–3 Liters of Water a Day
Okay, hear me out: hydration is underrated.
You’d be amazed how much better you feel just by drinking enough water. More energy, better focus, fewer headaches, clearer skin, fewer cravings. (And yes, fewer grumpy moods that mysteriously disappear after chugging a glass.)
The 75 Medium Challenge recommends 2 to 3 liters a day—but if that number feels like climbing a hydration mountain, don’t STRESS. Start with 8 cups and work your way up.
Here’s what helped me actually stick with it:
✔️ Get a big water bottle. Fewer refills = more drinking.
✔️ Use a straw. For some reason, it makes sipping easier (and kind of fun?).
✔️ Flavor it! Add lemon, cucumber, mint, or fruit slices. Or mix in a little electrolyte powder when you need a boost.
✔️ Keep it with you—on your desk, in the car, next to your bed. Out of sight = out of mind.
And if you forget one day? Don’t panic. Just grab a glass and keep going.
Your body does SO much for you. Hydration is one of the simplest ways to show it some love.
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4. 10 Minutes of Mental Wellness a Day
Let’s be real: your brain needs rest just as much as your body.
And no, I’m not talking about scrolling Instagram in bed (even though we’ve all convinced ourselves that counts as “me time”).
The 75 Medium Challenge encourages you to spend just 10 intentional minutes a day on your mental wellness.
That’s it. No fluff, no pressure—just something that brings you back to yourself.
Here are a few things I love:
✅ Journaling—even if it’s just dumping out the day’s stress
✅ Gratitude lists—3 things, every night, no matter how small
✅ Breathing exercises—especially when my toddler is screaming and I need to pretend I’m calm
✅ Short meditations—there are free ones everywhere (apps, YouTube, even Spotify)
And if you’re not a “sit still and breathe” type? That’s okay too. You can walk, stretch, color, pray—anything that gives your mind a chance to slow down and reset.
Try this beginner-friendly 5-minute guided meditation on YouTube—perfect if you’re just starting out or want something easy to follow.
Because when your mind feels clearer, everything else feels a little easier too.
You might also like: 50 Night Journal Prompts for Bedtime
5. Read 5–10 Pages a Day
This is one of my favorite rules because it feels small—but it adds up fast.
You don’t need to read a whole book a week.
Just 5 to 10 pages a day of something that inspires, uplifts, or challenges you in the best way.
And here’s the fun part: you get to choose what inspires you.
No one’s forcing you to read a business manual if you’d rather curl up with a memoir or a self-love guide.
Here are a few ideas to get started:
📌 That self-help book you bought during a “new year, new me” moment
📌 A powerful memoir by a woman who’s been through it
📌 A spiritual or mindset book you’ve been meaning to finish
📌 Even a heartwarming novel that reminds you to slow down
You can read while sipping your morning coffee, waiting in the pickup line, or winding down before bed.
Keep the book in your bag or nightstand—and let it become part of your rhythm.
It’s amazing how just a few pages a day can shift your mindset, calm your nerves, and remind you that growth doesn’t have to be loud to be real.
6. Weekly Progress Photos
Okay, I know how this sounds. But hear me out: this isn’t about chasing a “perfect” body. It’s about watching how your whole self evolves over time—your confidence, your posture, your glow.
With the 75 Medium Challenge, you only take one photo per week. No daily photo rituals. No staring at tiny differences in bad lighting. Just one photo to remind yourself, “Look how far I’ve come.”
Here’s why I love this:
👉 Weekly changes are easier to see—and WAY less stressful to track
👉 It takes the focus off perfection and puts it on progress
👉 You’ll start noticing things like better energy, clearer skin, and that smile you kinda forgot you had
You can keep these photos totally private (no pressure to post anything). Just pick a day each week, snap a quick pic in the same outfit or spot, and let it be your own quiet proof that what you’re doing is working.
Because physical change is cool—but emotional and mental growth? That’s the real glow-up!
7. Prioritize Sleep (7–9 Hours a Night)
I used to treat sleep like it was optional—something I’d squeeze in after the laundry, the emails, and the mental to-do list that somehow never ends.
But let me tell you: sleep is not a luxury. It’s a necessity.
I want to encourage you to aim for 7 to 9 hours of solid sleep each night. And before you roll your eyes and say, “That’s cute, but I’ve got kids, a job, and a body that wakes me up at 3 a.m.,”—I get it.
This isn’t about being perfect. It’s about being intentional. Giving your body the rest it actually needs so you can wake up feeling like yourself again—not some zombie version on your third cup of coffee before 10 a.m.
Here’s what’s helped me:
✅ Set a bedtime alarm. I know it sounds silly, but it works.
✅ Put your phone down at least 30 minutes before bed. I swear Instagram will still be there tomorrow.
✅ Create a little wind-down routine. Tea, a face mask, quiet music—whatever helps you relax.
Sleep changes everything—your energy, your mood, your ability to function without snapping at your partner for breathing too loudly (just sayin’…).
So please, let yourself rest. You’re doing a lot, and your body DESERVES that reset.
Why This Challenge Actually Works
I’ve tried a lot of “get your life together” challenges over the years.
And while they all start out exciting—color-coded trackers, big goals, new leggings—the burnout usually kicks in by Week 2.
Because here’s the thing: Extreme changes don’t stick.
But the 75 Medium Challenge? It works because it’s based on real life. The kind of life where you:
- Sleep through your alarm
- Forget to meal prep
- Miss a workout because your kid was sick
- Need a glass of wine and a cry on a random Tuesday night
This challenge doesn’t punish you for being HUMAN. It supports you while you become a healthier, happier version of yourself—without flipping your life upside down.
Here’s why it’s different:
👉 It’s flexible. You can choose what “intentional movement” looks like for you. You can choose how you eat. You can choose what inspires you. There’s no one-size-fits-all pressure.
👉 It builds momentum, not shame. Missed a habit one day? You’re not starting over. You’re picking back up and moving forward—because consistency isn’t all-or-nothing.
👉 It covers everything—not just fitness. Mental wellness, sleep, hydration, mindfulness, joy—it all counts. And that’s the point.
You’re not just checking boxes for 75 days. You’re rewiring your habits to actually support the woman you want to become.
And trust me—it doesn’t take perfection to change your life. It just takes showing up, a little every day, with a whole lot of grace.
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For You
This challenge isn’t about proving anything to anyone else. It’s for you.
For the woman who’s tired of starting over.
For the one who wants to feel better—but refuses to burn out trying.
For the mom, the student, the overthinker, the dreamer… who’s doing her best and wants something gentle but powerful to help her grow.
I want you to know that you don’t need to be perfect to make progress.
You don’t need to be extreme to be strong. And you definitely don’t need to follow rules that make you feel like you’re failing all the time.
You just need to show up, KEEP GOING, and treat yourself like someone worth taking care of.
Because you are!
So if you’re ready to try the 75 Medium Challenge, just know this:
- You don’t have to do it all at once
- You don’t have to do it alone
- And you’re allowed to make it your own
This is your reminder that growth can be kind, sustainable, and real. You deserve that.
And hey—if this spoke to you, it might help someone else too.
Sharing is caring, so send this to a friend, and save it for later to come back to when you need a little encouragement.
“Success is the sum of small efforts, repeated day in and day out.”
Robert Collier
Thanks for being here. I’m cheering you on every step of the way 💛