If you miss ANY task on ANY day, you must start over at Day 1. There are no exceptions, no excuses, and no modifications. This is the core principle of 75 Hard - building mental toughness through unwavering commitment.

No. The program is called 75 HARD for a reason. Any modifications defeat the purpose of building mental toughness. If you can't commit to all 5 rules every single day, wait until you can.

Any structured eating plan with clear rules. It could be keto, paleo, vegan, macro counting, etc. The key is: no cheat meals and no alcohol for 75 days. Your diet must have specific guidelines you can follow consistently.

No, but one MUST be outdoors. You can do the same workout twice if you want, as long as one is outside and both are 45 minutes. However, varying your workouts is recommended for better results.

No excuses. Rain, snow, heat, cold - you still go outside. Dress appropriately and be safe, but the outdoor workout is non-negotiable. This is where mental toughness is built.

Yes, as long as it fits within your chosen diet. Black coffee and unsweetened tea are fine for most diets. If your diet allows cream or sweeteners, that's okay too. Just no alcohol.

Only if it's intentional, focused exercise for 45 minutes. A casual stroll doesn't count. Power walking or hiking with purpose and intensity can count. The key is intentionality and effort.

Any book that helps you improve yourself - business, self-help, biographies, educational, etc. Fiction doesn't count. The goal is personal development through reading.

No. You must complete all 5 tasks every single day for 75 days straight. There are no rest days, no breaks, no exceptions. This is what makes it a mental toughness program.

Plan ahead. Bring your book, find outdoor spaces for workouts, stick to your diet. If you can't maintain all 5 rules during your trip, either don't go or be prepared to start over when you return.

A gallon is 128 fluid ounces or about 3.8 liters. Many people use a gallon jug to track their intake throughout the day. Spread it out - don't try to drink it all at once.

Yes, if it's 45 minutes of intentional, focused practice. Gentle stretching doesn't count, but a full yoga flow or intense stretching session can qualify as one of your workouts.

Full body shots from front, side, and back. Wear the same clothes each time (or similar) and take photos in the same location with similar lighting for accurate comparison.

This is debated in the community. Technically it's not alcohol, but it goes against the spirit of the program. Most people recommend avoiding it to build true discipline.

This is a personal decision. The official rule is no modifications, which means starting over. However, some people make exceptions for serious illness or injury. Be honest with yourself about what's an excuse vs. a legitimate reason.