75 Hard checklist: tick today's tasks or print the 75-day sheet
The 75 Hard daily checklist has five tasks, usually listed as six lines: your diet with no cheat meals or alcohol, two 45-minute workouts with one outdoors, a gallon of water, 10 pages of non-fiction and a progress photo. Tick them below, or print a 75-day sheet. Miss one and you restart.
General information, not medical advice. Stop if you feel dizzy or unwell, and ask a professional about any health concern.
Open this on your phone at the end of the day, tick what you did, and know in two seconds whether today counts. Or print the one-page 75-day sheet and keep it on the fridge. The tool is free, private and needs no sign-up.
How to use it
- Pick your rules. 75 Hard is selected. Tap 75 Soft if that is your version. The lists are the rules as commonly published: if your version differs, follow yours.
- Tick only what is fully done. A box is for a finished task, not an intention. Forty minutes is not forty-five, and a half gallon is not a gallon.
- Print the sheet if you prefer paper. Choose your Day 1, press "Print the 75-day sheet", and tick boxes with a pen.
Today's checklist
75 Hard daily checklist
0 / 6 tasks done today
6 left today.
As commonly published. Rule sets differ slightly between sources, so check yours. Ticks and the streak stay in this browser only, and only count days you ticked here.
The printable 75-day sheet
One page, 75 rows, one empty box per task per day. Day numbers are printed for you, and dates too if you leave the box ticked. Use "Preview the sheet" to see it before you print.
Opens your browser’s print dialog, where you can also choose “Save as PDF”. Nothing is uploaded.
75 Hard: 75-day tracker. Tick each box when the task is fully done.
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When to tick a box
The strict reading is the useful one. The official 75 HARD page says you follow the programme with no compromises and that substitutions are not allowed. These are the lines people argue about.
| Line | Tick it when |
|---|---|
| Diet | You stayed on your chosen plan all day. No cheat meal, no alcohol. |
| Workout 1 | At least 45 minutes, finished. |
| Workout 2 | At least 45 minutes, finished, outdoors. Cleveland Clinic's summary adds that the two sessions should be three hours apart. |
| Water | The whole gallon (3.8 litres). |
| Read | 10 pages of a non-fiction book. Cleveland Clinic's summary says audiobooks do not count. |
| Photo | The photo is taken. |
Where the sources disagree, take the stricter version. The full comparison is in the complete 75 Hard rules, and the workout rules guide covers what counts as a session. Two workouts a day and a gallon of water are heavy asks, especially if you are new to exercise. See a doctor first if you have any doubt.
If a box stays empty
Under the strict rules, an empty box means starting over on Day 1. Before you do, read what counts as a miss and your three options. If you restart, the 75 Hard calculator gives you the new Day 75 date in one tap.
Questions
What is on the 75 Hard daily checklist?
Diet with no cheat meals or alcohol, two workouts of at least 45 minutes with one outdoors, one gallon of water, 10 pages of a non-fiction book and a progress photo. Sources group these as five rules or six lines.
Can I print the 75 Hard checklist?
Yes. Print today's list, or print the 75-day sheet: one page with a box per task per day, in two blocks of 38 and 37 days, with optional dates. Choose Save as PDF in the print dialog for a file.
Do audiobooks count for the reading task?
Cleveland Clinic's summary says you must turn physical pages, so audiobooks do not count. Other write-ups are vaguer. If you want no argument at 9 pm, read the pages.
What if I do not tick every box?
Under the strict rules, a missed task means starting over on Day 1, and the official page allows no substitutions. See the missed-a-day guide for what counts and your options.
Is there a 75 Soft version?
Yes, tap 75 Soft in the checklist. It follows Cleveland Clinic's four Soft rules. Versions of 75 Soft differ between sources, so check yours before you rely on it. The 75 Hard versus 75 Soft guide shows the differences.
Does the streak count days from before I used this page?
No. It only counts days you ticked all tasks in this browser, so it resets if you clear site data or switch device.
Where are my ticks saved?
Only in your browser's local storage on this device. Nothing is uploaded, there is no account, and clearing site data removes them.
75 HARD is a trademark of 44Seven Media. This site is independent and not affiliated with it. General information, not medical advice.
Sources
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