The punishing 75 Hard challenge has made a dramatic comeback online, but its resurgence has inspired one writer to devise a far kinder and more enjoyable self-improvement alternative.
The Return of a Punishing Regime
Originally created in 2019 by podcaster Andy Frisella, the 75 Hard programme demands 75 days of strict discipline. Participants must drink eight pints of water daily, complete two 45-minute workouts, follow a clean diet, and read 10 pages of non-fiction. Its recent revival has been fuelled by celebrity endorsements, notably from television presenter Paddy McGuinness, who credited it for his dramatic physical transformation.
Guardian columnist Emma Beddington, who admits a masochistic fascination with such social media challenges, watched this trend return. However, instead of signing up, she was inspired to create her own version of a life-changing programme.
Inventing a Kinder, More Lucrative Path
Beddington's motivation was twofold: a desire to tell people what to do and the potential for a new revenue stream. She first toyed with the idea of an 'intellectual 75 hard', designed to hone the mind as sharply as the original challenge sculpts the body. This would involve tackling dense texts like Gravity's Rainbow, composing sonnets, and learning calculus.
Another concept, '75 housetrained', focused on domestic discipline—ensuring bins were taken out and empty loo rolls were replaced. Yet, she ultimately concluded that a programme designed to squeeze joy from the remaining winter days was more appealing and marketable.
The '75 Gentle' Prescription for Joy
The result is '75 Gentle', a weekly regimen focused on simple, accessible pleasures. Its requirements are a world away from gruelling double workouts. Each week, participants are encouraged to:
- Stroke an animal.
- Eat a favourite childhood food.
- Take a nap.
- Share a wholesome meme with a friend.
- Drink 10 cups of a preferred hot beverage.
- Buy a bunch of £1 daffodils.
Critically, and in stark contrast to the unforgiving nature of 75 Hard, failure is permitted. Beddington even proposes a branded line of 'pre-nap biscuits' for those who need a comforting treat after a setback. This approach reframes self-improvement not as a test of endurance, but as a practice in cultivating everyday happiness and self-compassion.
