50 Lessons from 50 Days Hard-ish: Sustainable Self-Discipline

If you’ve ventured into the “personal development” realm of the internet, you’ve likely encountered the renowned 75 Hard Challenge.

For those unfamiliar, the 75 Hard Challenge demands unwavering dedication, relentless discipline, and an unyielding will to succeed. It’s a no-nonsense challenge designed to test your mental fortitude and physical stamina.

For 75 consecutive days, participants adhere to a strict set of 5 rules that leave no room for excuses or shortcuts:

Follow a Diet: No cheat meals or alcohol, and stick to your diet with precision.
Two Workouts a Day: Complete two 45-minute workouts, one of which must be outdoors, regardless of weather conditions.
Drink a Gallon of Water: Hydration is key, and there is no wiggle room.
Read 10 Pages of a Non-Fiction Book: Feed your mind with knowledge.
Take a Progress Photo: Document your journey every day without fail.

There is also one caveat: failure to meet any requirement means starting over from day one.

On the surface, this challenge appears purely physical. However, ask anyone who has attempted 75 Hard, and they’ll tell you it’s a far greater test of mental endurance than physical strength. While your body drives this challenge, it’s your mind that undergoes the most significant transformation.

Challenges like 75 Hard can serve as powerful tools to act as a shock to the systems in your life and pave the way for systemic change, but this tool can be a double-edged sword. As powerful as 75 Hard is, it is not sustainable for the long term and can be extreme at times.

For example, over the course of my attempts at 75 Hard, there have been days where I’ve slammed 80 ounces of water after 10 PM, gone for a 7-mile run into a thunderstorm at 10:45 PM, and crammed my reading in minutes before the clock struck midnight. I get it, this is a challenge. But midway through, I couldn’t help but wonder if there was a way to get the majority of the benefits of 75 Hard, but in a more sustainable way.

50 Days Hard-ish

This is what led to the creation of “50 Days Hard-ish”: my lighter take on self-discipline that aims to balance challenge with sustainability.

The rules for my version of 50 Days Hard-ish are as follows:

Track Your Calories: Hit your calorie goals and hit your macro goals. There are no restrictions on what you can eat or drink, as long as you hit your intake goals.
90 Minutes of Activity a Day: 90 minutes of physical activity a day, 45 of which must take place outside. Activities can be broken up throughout the day and can include any form of exercise you enjoy—be it walking, running, cycling, or landscaping. If your fitness tracker can track it, you can do it.
Drink a Gallon of Water: Stay fully hydrated every day.
Read 10 Pages of a Non-Fiction Book: Expand your mind with daily reading.
Take a Progress Photo: Document your journey every day.
3 Strikes and You Are Out (1 workout = 1 strike): You don’t need to be flawless—just consistently strive to do the right thing. Starting over from day one is daunting, so this adjustment gives credit to your effort.

50 Days Hard-ish is crafted to encourage sustainable habits while still pushing your limits. The goal is not perfection but paving the path to continual progress. With a bit of flexibility, this challenge aims to provide the essence of 75 Hard’s benefits in a healthier and more attainable way.

50 Lessons from 50 Days Hard-ish

It is Okay to Do Less Than You Set Out to Do: I set out to do 75 Hard and did 50 Days Hard-ish. Adjusting my challenge allowed me to lean into other equally important things in my life. It’s important to know when enough is better than perfect.
It is Okay to Do More Than You Set Out to Do: During my drill weekend in July, I allowed myself some flexibility. I decided it was okay to aim for 45 minutes of exercise instead of my usual 90, knowing that my time isn’t entirely my own when I’m in uniform. I ended up doing 90 minutes each day of drill and it felt amazing.
Push Yourself: While the 3-Strike Rule and flexible workout structure make 50 Days Hard-ish more manageable, it is essential to genuinely push yourself. Don’t settle for the minimum effort; strive to push your limits and maximize your growth.
Hold Yourself Accountable: Nobody is forcing you to do anything. Hold yourself accountable and make yourself proud.
Practice Self-Compassion: While pushing yourself is important, sustaining that momentum is equally crucial. Self-compassion supports your resilience and overall well-being.
Consistency > Perfection: It’s more important to be consistent than perfect. Small, regular efforts add up over time. Despite forgetting my picture not once, but twice, and doing a 57-minute day instead of 90 minutes, I still became stronger, faster, leaner, and more muscular than I have ever been in my life.
Do Things Because It’s Who You Are, Not Just What You Feel Like Doing: There were many times during 50 Days Hard-ish that I pushed myself through workouts or drank countless ounces of water, even when I wasn’t feeling motivated. Looking back, I’m grateful I did. You’ll never regret maintaining your discipline and integrity in following through on your commitments.
Don’t Give Up: Each day you stick to your goals makes the next day easier. Persistence is key to achieving long-term success.
Sustainability is Key: I do not want to push myself for just 50 or 75 days, I want to push myself to be all I can be every day of my life.
You Are Capable of More Than You Think: We all have our personal Everests, and we can all reach the summit. I repeatedly surprised myself with my capabilities during runs and workouts, proving that our limits are often much higher than we believe. Don’t limit your challenges, challenge your limits.
Recovery is Just as Important as Pushing Yourself: Some days, my 90 minutes of activity included a 5-minute warm-up, a 5-mile run, and a 45-minute lifting session. On other days, it was a 60-minute walk followed by 30 minutes of stretching. Understanding when to push your limits and when to prioritize rest is crucial for overall progress and preventing burnout.
Outsource Your Brain: One of the most frequently overlooked aspects of 75 Hard is taking your daily progress photo. It’s a simple task, but it’s easy to forget. By setting reminders and tracking your habits in a notebook or app, you can ensure that you stay on top of every detail and increase your chances of success.
Prevention is Better Than Cure: I’ve had knee issues in the past, and during this challenge, I skipped warming up before running one too many times. The result was weeks of knee pain, which far outweighed the five minutes I saved by not stretching. Taking preventative measures, in life and running, can save you from much greater discomfort and setbacks.
Prioritize Self-Care: Whenever I had time, I made sure to stretch or meditate in the sauna after my workouts. Taking care of your mental and physical health is essential for your well-being.
It is Okay to Indulge from Time to Time: There’s a reason the diet in 50 Days Hard-ish isn’t as strict—it’s okay to enjoy sweets or a drink occasionally, as long as you’re moving in the right direction. Balancing indulgence with overall progress makes the journey more sustainable and enjoyable.
Don’t Be Afraid to Stand Out: There were several times during this challenge when I received curious looks from friends and family. For instance, I once ran a 10k to the other side of a lake while my family cruised to pick me up. Another time, I biked 9 miles to happy hour with my friends. The only opinion that truly matters is the opinion of the person running your race and lifting your weights. Embrace what sets you apart and stay true to your goals.
Don’t Go at it Alone: Work out with friends and family. Their support and company can make the journey more enjoyable and provide extra motivation.
Seek Balance: Strive for a balance between challenge and recovery. There is a time to push yourself and a time to rest as well, proper balance promotes long-term success.
Do Hard Things: I believe doing hard things by choice is a crucial part of building resilience. Life often throws difficult situations our way, leaving us no choice but to face them. By intentionally taking on challenges, we reinforce our capability to handle adversity. This conscious effort strengthens our confidence, knowing we have successfully overcome tough situations before and can do so again.
Set Boundaries: There will be times that this challenge will force you to make choices about time. Set boundaries to accomplish what is important to you, in both this challenge and in life.
Explore: Running and biking during this challenge allowed me to explore new areas of my city. Discovering new places can make your workouts more enjoyable.
Make it Fun: Just because this is a challenge does not mean it needs to be devoid of joy. Do activities that you enjoy.
Build Healthy Habits: This challenge is the perfect opportunity to build other healthy habits. Consistent habits lead to long-term success.
Challenge Your Beliefs: I have always told myself that I am not a runner, and I have always disliked running. Before this challenge, the furthest I had ever forced myself to run without stopping was 4 miles. By the end, I ran 7.25 miles at a 9’30”/Mi pace with a few miles left in the tank. I’m not the best runner in the world, but after running more than 100 miles in 50 days and setting a goal to complete a half marathon before the end of 2024, I have to admit that I am indeed a runner—or at the very least, capable of running.
Proper Preparation Prevents Poor Performance (The 5 P’s): The days that I went in without a plan just so happened to be the days that I might have had to drink half a gallon of water before bed or leave for a run at 10:30 PM. Plan it now, or pay for it later.
Value Your Time: We all have the same 24 hours each day. Use them wisely.
Stay Organized: A little organization can go a long way in managing a hefty to-do list
Trust the Process: Not everything in life, including 50 Days Hard-ish, will be fun. But if you believe the outcome will be worth it, take each step as a victory and trust the process.
Celebrate the Small Wins: Every victory, no matter how small, builds momentum and reinforces your positive habits.
Learn from Setbacks: Setbacks are only negative if you don’t learn from them. Use them as stepping stones to your goals.
Learn What Motivates You: It is important to learn what gives you that extra push when the going gets tough.
Adjust Your Approach: If something isn’t working, don’t be afraid to change your strategy. Strive for balance and sustainability in all your efforts.
Frugal is Not Always Best: For my more FI-minded individuals, it’s worth spending money to improve your life. After my knee pain started to flare up from all of the running I had been doing, I decided to retire my 3-year-old running shoes and invest in new ones. It made a world of difference in the feel and comfort.
Invest in Your Health: During this challenge, I focused on building lifelong healthy habits. Prioritize your health today for a better tomorrow.
Run Your Own Race: Comparison is the thief of joy. Focus on your own progress and take pride in your achievements.
Embrace Discomfort: Growth and ambition do not call the “comfort zone” home. If you are stepping out of your comfort zone, there’s a decent chance you are taking a step in the right direction.
Mindset is Everything: This is the story of the day I decided to make my family pick me up on the other end of a lake. It was midday in the middle of July – arguably the worst time to start a 10k run. Mile 3 of my 10k was entirely uphill, and as David Goggins would say, that hill “took my soul.” By the time I reached the top, my knee was hurting, my head was pounding, and I was still 3 miles from my pickup point. Feeling defeated, I started walking. But after half a mile of walking, I couldn’t help but shake the feeling that I was capable of more. Determined to prove it to myself, I started running again. The last 2.5 miles ended up being my fastest of the entire 10k. It was all in my head.
Stay Positive: In a similar vein to the last point, stay positive. There is almost no situation in which injecting a healthy dose of negativity will help.
Learn Continuously: Seek opportunities to learn and grow. Continuous learning enhances your skills and supports your overall development.
Take it Day by Day: Some days will not be easy. Don’t let a bad yesterday ruin a new day. To echo the closing of my elementary school announcements: “Make it a great day, or not. The choice is yours.”
Read What You Want: Life is too short to read books you don’t enjoy. Follow this rule: Minimum number of pages to read = 100 – Age.
Stay Flexible: Adaptability is essential for long-term success.
Prioritize Sleep: Don’t underestimate the power of a good night’s rest. Sleep is essential for recovery and overall well-being.
Fuel Your Body Right: When working out, it was very easy to tell if I had not been eating or drinking right leading up to the workout. Take care of your body and it will take care of you.
Stay Present: When running it is very easy to get caught up in how far you have left to run. Focus on how far you have come, and just keep putting one foot in front of the other.
Try New Things: Don’t be afraid to try new things. I have never played disc golf before, and one of the more fun workouts of this challenge was an 18-hole disc golf course with friends.
Listen to Your Body: Your body knows what it needs. Learn to listen to it, whether it’s telling you to rest, push harder, or change your routine.
Commit to Lifelong Growth: Self-improvement is a lifelong journey, not a 50-day challenge.
The Maximum Effective Range of an Excuse is 0: We get to keep the limitations we fight for. There are countless excuses to NOT do this challenge, but each only serves to hold us back. By letting go of excuses, we open ourselves to growth.
You Are Your Own Greatest Ally: Over the course of 50 Days Hard-ish, I have learned that the most powerful force in my journey is myself. No one can push me harder, believe in me more, or hold me more accountable than I can. Trust in yourself, and you can overcome any obstacle and achieve any goal you put your mind to.

Conclusion

If I were to boil my takeaways from 50 Days Hard-ish to 10 words it would be this: Eat clean, hydrate, learn, stay active, push yourself, and act. In my limited 22 years of life experience, these words have certainly never led me astray.

Through this journey, I’ve discovered that real progress comes from consistent, intentional steps, not from perfection or extreme measures. So, here is my call to action: You don’t need to partake in 50 Days Hard-ish or any other gimmicky online challenge; simply take that first step, no matter how small. Push yourself, learn from the process, and watch as you unlock potential you never knew you had. Until next time, I wish you luck in pursuing your “Freedom by the Day” in a healthy and sustainable way.