Have you heard of the viral lifestyle challenge, 75 Hard?

It’s a 75-day programme with strict daily tasks that has captured attention worldwide. But is it accessible for everyone? For those managing chronic pain or health challenges, such extreme approaches often feel out of reach. In this blog, we explore why more compassionate, achievable habits might be the key to lasting, positive change.

What Is The '75 Hard' Challenge?

75 Hard is a ‘mental toughness’ programme created by entrepreneur, Andy Frisella. It is a 75-day programme with five daily tasks:

• Follow a diet of your choice, with no ‘cheat meals’

• Complete two 45-minute workouts everyday, one of which must be outside

• Drink a gallon of water

• Read ten pages of non-fiction

• Take a daily progress picture

The programme also has a twist; if you fail to complete any of the tasks on a given day, the rules state that you must start again from Day 1!

This bold challenge quickly went viral and is popular with those hoping to make significant changes in their lives. There is no doubt that 75 Hard tests the physical and mental resilience of those who take part - but is such a drastic approach necessary, or even effective, in fostering lasting, positive change?

What We Like About 75 Hard

Let's start with the positive - something we're pleased to see is the shift to whole-life health. Traditionally, health programmes neglect emotional, spiritual or educational factors, whereas 75 hard encourages challengers to address multiple areas of personal development. We also like how there is flexibility in the programme e.g. "a diet of your choice", recognising there is no one-size fits all approach to what 'healthy' looks like. 

Is 75 Hard Accessible?

Here's what we find troubling: the 75 Hard challenge isn’t for everyone, and may even be damaging for many. Committing to an hour and a half of exercise every day is a tall order. For people managing chronic pain or health conditions, it can feel completely unattainable—or even dismissive of their reality. In the UK, chronic pain affects up to 50% of the population, meaning programs like this effectively exclude millions of people from joining the conversation. 

Is 75 Hard Sustainable?

Even for those who complete the challenge (and we salute them!), its intensity can make benefits hard to sustain. What happens when the 75 days are over? What happens when the craze fizzles out? Programs like this often become a temporary sprint rather than a lasting foundation for positive change. 

A Little Goes a Long Way

Behaviour change science suggests that setting extreme goals is not the most effective way to achieve lasting change. When we take on too much and overload ourselves, we generally set ourselves up for failure, no matter how good our intentions are, or how strong our resolve! The good news is that it is absolutely possible to create meaningful change, with a much more achievable approach.

In 2018, the British Society of Lifestyle Medicine (BSLM) launched their 1CHANGE campaign, spreading the message that even a little change can go a long way towards achieving great results. At the 2024 BSLM conference, Professor Labros Sidossis challenged the widespread belief that 10,000 steps should be a universal health goal. In his talk, No Pain, No Gain, he revealed that as few as 2,600 steps per day can substantially reduce mortality risk, while the benefits of aiming for 10,000 steps offer little additional benefit. 

The Power of Tiny Habits

Behaviour scientist and author of Tiny Habits, B.J. Fogg recommends making new habits as tiny as possible, in order to make them easily repeatable. This method sets us up for success by offering a sustainable and manageable way to work towards our goals.

Similarly, James Clear, author of Atomic Habits recommends that we, “Optimise for the starting line, not the finish line”. It is natural, when setting goals, to look ahead to the end goal that we have in mind. However, Clear suggests that it is more effective to focus on the beginning of the journey and make it as easy as possible to start. Then, through the careful choice of small and realistic habits, the results will naturally follow. 

Tips for Starting a New Habit

When setting a new intention for yourself, you could start by asking yourself these three questions:

• What small change, if made part of my regular routine, would impact my life most?

• What’s the one thing I know I can definitely achieve, even on hard days?

• How can I structure my routine to set myself up for success? 

A Mindful Approach to Whole-Life Health

For many of us living with chronic pain, health challenges, and other demands of daily life, considering changes to our habits can feel overwhelming. Often, we don’t know where to start, especially when we are exhausted or struggling with unpleasant symptoms. It’s easy to fall into cycles of frustration, setting ourselves unrealistic goals and then feeling defeated when we fall short.

That’s why we created HEALS: an 11-week programme rooted in mindfulness, designed to meet you where you're at. 

Developed by mindfulness expert Vidyamala Burch, who has lived with chronic spinal pain for over 40 years, HEALS focuses on building small, sustainable habits in five key areas of wellbeing—nutrition, movement, awareness, connection, and sleep. With mindfulness and compassion as the foundation, the programme helps you tune into your needs, respond with kindness rather than self-criticism, and make meaningful changes at a pace that works for you.

Does The HEALS Programme Work?

At first glance, HEALS might sound like a softer option because it’s rooted in mindfulness and compassion. But don’t be fooled—this programme has been shown to deliver real, measurable results.

Our latest data found: 

• 93% of participants felt the HEALS course gave them something of lasting value
• 87% of participants were making healthier eating choices 3-months later
• 89% felt better able to manage symptoms of their health or pain condition

Click here to read our latest impact summary. 

HEALS combines the evidence-backed Tiny Habits Methodology with insights from clinical experts and decades of mindfulness practice. By focusing on small, achievable changes, the programme ensures that new habits are sustainable and effective. Alongside expert guidance, you’ll also find support from your live cohort through discussion boards and buddy groups—creating space to connect, share, and cheer each other on along the way. 

What our HEALS Graduates Say

HEALS programme member Jo, who lives with chronic back pain says:

"The context of the tiny habits model was a key aspect of the course for me. Using the idea of tiny habits, I have made changes to the way that I behave each day - it is such a useful model for change. Without really realising it, I have made some quite significant changes in most of the [key lifestyle] pillars outlined, but can also see a journey ahead of me made up of lots of tiny habits…Thank you so much."

Kendra (55) joined the course while living with complex health challenges related to her spine and neck. Reflecting on her experience, she shared:

"This course…helped me to work on the smaller things, such as using the tiny habits. That was so important to me in so many ways. It helped to see that even making small changes can change your life in profound ways. If anyone is considering taking this course, you will be pleasantly surprised at the impact that it will have on your life."

There's still time to join our next live HEALS programme: 

Start: Wednesday 22nd January 2025

End: Wednesday 2nd April 2025

Live Sessions: 14:00 - 16:00

Secure Your Place Here

Share Your Thoughts 

What is your opinion on the 75 Hard Challenge? 

What helps you to start and maintain a new habit? 

If you feel comfortable sharing in the comments below, we would love to hear from you 😊