Free 75 Hard Challenge Printable Tracker PDF

🧠 You’re Not Just Downloading a Tracker — You’re Starting Something Big

You didn’t land here by accident.

If you’re searching for a 75 Hard Challenge printable, you’ve already made the decision:
You’re ready to show up for yourself.

So first things first — here’s the tracker you came for:

But before you print it, let me share a few things that might just help you finish it.

📌 What Is the 75 Hard Challenge?

Created by Andy Frisella, 75 Hard is more than a fitness challenge — it’s a test of mental toughness and discipline. For 75 days straight, you commit to these 5 daily rules:

1. Do two 45-minute workouts (one must be outdoors)

2. Drink 1 gallon of water

3. Follow a strict diet (your choice — no cheat meals, no alcohol)

4. Read 10 pages of nonfiction/self-development

5. Take a progress photo

Sounds intense? It is. But that’s the point.

❗ What's the Most Important Rule?

It’s not about being perfect at each activity.
The core of 75 Hard is this: do them all, every single day — or start over.

It’s about consistency, not complexity.
That’s why this printable tracker focuses on one thing: helping you stay in the game, one day at a time.

🌈 Why Use a Printable Tracker?

There’s something powerful about visually marking your progress.

When you color in a circle, stick on a sticker, or check a box, your brain releases dopamine — the reward chemical that keeps motivation alive. It’s a ritual. A visual proof that you showed up.

You can:

• ✅ Color it in

• 🟡 Add stickers

• ✍️ Use it digitally on your tablet

Whether you stick it on your wall or keep it in your Notes app, this tracker becomes a small daily celebration.

🧩 Why This Printable Is Different

Most popular 75 Hard trackers try to track everything — water, meals, reading logs, etc. They’re packed with boxes and numbers and mini fields.

Let’s be real: that can be overwhelming.

This tracker is intentionally simple.
It’s built for focus.

You commit to one habit or one daily set. You show up for 75 days. That’s it.
You don’t get bogged down by clutter. You get to finish.

That’s the power of doing less, but doing it fully.

🖼️ 75 circles form a smile-shaped layout — one for each day.
Write your name. Set your goal. Fill in a circle every day. Watch your streak grow.

🧭 How to Use the Tracker Effectively

1. Pick your goal or full 75 Hard rules

2. Every day, complete your actions

3. Color a circle / check it off / add a sticker

4. Watch your discipline grow

5. Miss a day? Start again — that’s part of the challenge

🚀 Stick With It – Build Real Consistency with a System

This tracker helps you see your progress.
But what helps you do the work?

Use Routinery — a habit timer app designed to help you build daily structure and stay accountable.

💡 Try This:

• Add "Check off tracker" as a daily routine in Routinery

• Break your 75 Hard rules into mini routines:

  • “10 pages reading”

  • “Refill water bottle”

  • “Take progress photo”

  • “Start outdoor walk”

Routinery lets you schedule, time, and execute each step — with gentle reminders and voice prompts so you don’t have to think twice.

“Motivation gets you started. Structure keeps you going.”

❓ FAQ – Real Questions from Real Challengers

1. What’s the best way to stick to the 75 Hard challenge?

Consistency. Set a regular time each day and pair this tracker with a reminder tool like Routinery.

2. Can I use this tracker if I’m only focusing on one habit?

Yes! That’s what this tracker is made for — helping you master one thing without the overwhelm.

3. Is it okay to restart the challenge if I miss a day?

Yes — that’s part of 75 Hard’s power. Missing a day means starting over, but it also means leveling up your grit.

4. Do I have to print it?

Nope! You can use it on a tablet with GoodNotes, Notability, or even the Markup app on your phone.

5. What are the 75 Hard rules again?

• Two workouts (one outdoors)

• One gallon of water

• Strict diet

• 10 pages of reading

• One progress photo
  And yes — do them all, every day.

6. How can I make it fun?

Use stickers, colorful pens, or reward rituals (like music, coffee, or a stretch) every time you mark a day.

🏁 Your 75 Days Start Now

You’ve got the tracker.
You’ve got the mindset.
Now give yourself the structure to follow through.

Let’s go — one circle at a time.