75 Medium-well
From rules to rhythm
Why?
A 75-day rhythm for people who want habits that feel good enough to keep.
One workout a day. Strategic hydration. Food that fuels and satisfies.
Stillness, not just input. Presence, not performance.
You'll move better, think clearer, and remember what matters.
It's still a challenge. Just better cooked.
Exercise
Recognizes the need for recovery.
| 75 Medium | 75 Medium Well |
|---|---|
| One 45-minute workout per day | One 45-minute movement session per day |
| - | Includes 1 active recovery/reset day per week |
| - | Choose any movement that feels good and sustainable |
Hydration
This is hydration with timing, salt, and system thinking.
| 75 Medium | 75 Medium Well |
|---|---|
| Drink half your body weight in oz of water daily | Water upon waking (before coffee) with a pinch of Celtic sea salt |
| - | Electrolytes via food or LMNT (esp. for low-carb or sweaty folks) |
| - | Drink before and after meals, not during |
| - | Taper water 2 hours before sleep to support rest |
| - | Keep water visible to form the habit |
Diet / Nutrition
Create a menu that excites you and serves your health.
| 75 Medium | 75 Medium Well |
|---|---|
| Follow a diet 90% of the time. No cheat meals or alcohol. | Follow a 90% whole-food approach. No alcohol. But add meals you actually look forward to. |
| Focuses on consistency, limits indulgence. | Focuses on replacement over restriction—you don’t just remove junk, you upgrade it. |
| Implies discipline through avoidance. | Encourages smart swaps that satisfy cravings (e.g., dark chocolate instead of milk, flavored Greek yogurt instead of ice cream). |
Personal Development
From feeding your ambition to freeing your attention.
| 75 Medium | 75 Medium Well |
|---|---|
| Read or listen to 10 minutes of self-help or inspirational content daily. | Daily reading—not to consume more, but to slow down and think better. |
| Focused on external motivation and “growth” content. | Encourages stillness, contemplation, and presence—not just input. |
| Any format counts—book, audiobook, etc. | One page a day from a curated 100-day reading challenge: poems, essays, stories that stretch your focus and soften your mind. |
Link to the curated list:
100-day reading challenge
Mindfulness
From "practice mindfulness" → to "make space for clarity."
| 75 Medium | 75 Medium Well |
|---|---|
| Meditate or pray for 5–10 minutes daily. | Sit in quiet stillness for 5–10 minutes. Simply observe. Let the mind settle. |
| Focus on mental calm, stress reduction. | Focus on clarity, presence, and returning to yourself. |
| Often guided through apps or routines. | Unguided. No technique required. Just sit. Let what comes, come. |
| Mindfulness framed as a practice. | Stillness framed as a posture. A daily return—not a task to complete. |
| Method-based (e.g., breath, body scan, mantra). | Meaning-based. You’re not managing thoughts—you’re letting them pass. |
Progress Tracking
From doing to becoming.
| 75 Medium | 75 Medium Well |
|---|---|
| Take progress photos daily or at the start and end of the challenge. | Take 1 photo every 15 days—optional, consistent, non-obsessive. |
| o specific reflection or internal tracking prompts. | Reflect weekly with one powerful question: “What helped me feel more like myself this week?” |
| Emphasis on visual tracking for accountability. | Emphasis on identity-based tracking—how you feel, not just how you look. |
| Habit checklist encouraged, but unstructured. | Streamlined. Only track what helps you return to rhythm. No noise. |