75 MEDIUM CHALLENGE
Here’s a “75 Medium” challenge with a more balanced approach to self-improvement, designed to maintain structure while being less rigid than 75 Hard
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Take Progress Photos
Take a photo once a week instead of daily, to track your journey without obsessing over it.
Rest Day
Once a week, take a flex day where you focus on recovery and skip an activity (like exercise or screen-free time) if needed.
Limit Screen Time
Set aside 1 hour before bed with no screens (phone, TV, etc.) to wind down
Take Your Supplements
Consistently take any vitamins, minerals, or supplements you need or have chosen to support your health.
Stretch or Meditate
Dedicate 10 minutes daily to stretching, yoga, or mindfulness meditation.
Practice Gratitude
Write down 3 things you’re grateful for every day.
Read Daily
Read 10 pages of a non-fiction, self-improvement, or inspiring book. Audiobooks are allowed if it helps you stay consistent.
Drink Water
Aim for half your body weight in ounces of water daily (e.g., a 150-pound person would drink 75 ounces).
Exercise Daily
Complete at least 30 minutes of exercise each day. One workout outdoors is encouraged but not required.
Follow a Balanced Diet
Stick to a healthy eating plan of your choice, but allow for 1-2 small indulgences per week.
