75 Hard: A Journey of Mental Toughness

By Troy Farley

If you’re curious about 75 Hard, start by listening to Andy Frisella’s MFCEO Project, Episode 290, where he explains the program he created. You can find it here:👉 Listen to the episode

At its core, 75 Hard isn’t just a fitness challenge—it’s a personal development and mental toughness program. Yes, you’ll see physical changes in your body, but the deeper transformation happens inside.

The program is designed to test your discipline, reshape your habits, and prove to you that you’re capable of much more than you think.

But here’s the thing: any deviation from the prescribed rules—any cutting of corners—defeats the purpose.

The reward comes only if you commit fully.

Set Your Commitments First

Before starting, figure out what diet/nutrition plan and workout routine you can realistically commit to for 75 days.

Everyone’s goals look different—some people want to gain muscle, others want to lose weight or improve endurance.

Do your research, consult a professional if you need to, and make sure your body is properly fueled for the demands ahead.

Choose the Harder Path

If you ever find yourself wondering, “Is this acceptable?”—pick the harder option. Every time you take the tough road, you build resilience. Every time you let yourself off the hook, you cheat yourself out of growth.

Plan Ahead

Life is busy. You may have a demanding job, a family to care for, or other responsibilities that eat up your day. The program won’t care about your excuses. To succeed, carve out time each evening to plan for the next day:

• Schedule your workouts

• Map out meals and snacks

• Anticipate obstacles

There’s even a 75 Hard app in the App Store that can help you track daily tasks, progress photos, and reminders.

Learn to Say “No”

Temptation is everywhere—whether it’s skipping a workout, indulging in dessert, or saying yes to plans that derail your schedule. The discipline to say “no” is where the real transformation begins. As Andy Frisella says:

Remember, every time you say no, you’re saying yes to the better version of yourself.

Embrace the Discomfort

You will be tired. You will be sore. You will crave comfort. But this is the very point of the program—leaning into the hard moments so you can break past your limits.

Every task of every day must be completed with intent. If you’re scrolling your phone through your 45-minute workout or half-attentively reading your nonfiction book, you’re defeating the purpose of the program. Every moment of every task should be viewed as an opportunity to improve. Intensity is a requirement for every task of every day.

Recovery is part of the process too: stretching, meditation, ice baths, or quiet reflection can help you manage the toll while keeping you moving forward.

Final Thoughts

75 Hard isn’t easy. It’s not supposed to be. But if you commit, it has the power to reshape not just your body but your entire outlook on life.

And remember—your journey doesn’t end at 75 days. If you complete the program with full dedication, the habits you build should carry forward.

Too many people drop 20, 50, or even 100 pounds only to slip back to where they started. Others quit drinking for the program but go right back once it’s over. The real test is keeping that momentum, having the fortitude to say “no” when it matters, and owning your actions if you stumble.

Nobody’s perfect—mistakes will happen—but what matters is taking ownership, setting new goals, and staying productive instead of sliding back.

At the end of the day, the man (or woman) in the mirror will tell you if you gave it everything—or if you cut corners.

Choose the harder path. Choose growth.

—Thank you,

Troy Farley

About the Author

Troy Farley is passionate about personal growth, discipline, and pushing past limits. His journey with 75 Hard reflects his belief that real transformation begins in the mind and is reinforced through daily action.