# Life After 75

> Practical guides and free browser tools for people finishing, restarting or choosing a 75-day challenge (75 Hard, 75 Soft, 75 Medium, 66-day habit challenges) and for keeping discipline after day 75. Disclosure: run by a member of The Operator Standard team; links to The Operator Standard app are tracked. This is not an official 75 Hard resource; the official program is at 75hard.com.

Key facts (checked October 30, 2026, sources on each page):
- 75 Hard daily rules: follow a diet with no alcohol or cheat meals; two 45-minute workouts, one outdoors; one gallon of water; 10 pages of a non-fiction book; a progress photo. Miss one and you restart at day 1.
- LIVEHARD after 75 Hard: Phase 1 (30 days, adds a 5-minute cold shower, 10 minutes of visualization and 3 extra critical tasks), a minimum 30-day break, Phase 2 (30 days of the original rules), and Phase 3 (the final 30 days before the one-year anniversary of starting 75 Hard).
- Day 75 falls 74 days after the start date. Phase 3 begins 30 days before the one-year anniversary of the start date.
- The official 75 Hard app (44Seven Media) is listed at $4.99/month or $39.99/year in the US App Store.
- Habit research (Lally et al., 2010) found a median of 66 days to reach automaticity, with a range of 18 to 254 days.

## Free tools
- [75 Hard calendar](https://lifeafter75.com/75-hard-calendar): Free 75 Hard calendar printable: 75 days in a weekly grid with a dot for each daily task, plus how to work out your day-75 date for any start date.
- [75 Hard checklist](https://lifeafter75.com/75-hard-checklist): The 75 Hard daily checklist: all five tasks with the details people miss, plus free printable day cards (PDF) and an online checklist that keeps your streak.
- [Google Sheets template](https://lifeafter75.com/75-hard-tracker-google-sheets): Free 75 Hard tracker template for Google Sheets and Excel: dates fill in from your start date, checkboxes for each task, and a formula that flags a missed day.
- [75 Hard printable](https://lifeafter75.com/75-hard-tracker-printable): Free 75 Hard tracker printable: a one-page PDF with all 75 days and six boxes a day for the rules of Andy Frisella's program. No email, no sign-up.
- [75 Soft tracker](https://lifeafter75.com/75-soft-tracker): Free 75 Soft tracker: a printable one-page PDF and an online checklist for the four 75 Soft tasks, with no restart rule. No email, no app download.
- [Calculator](https://lifeafter75.com/calculator): Enter a start date to get your day 75, today's day number, and your Phase 1, break, Phase 2 and Phase 3 dates. Works for 66, 30 and custom lengths.
- [Quiz](https://lifeafter75.com/quiz): Seven questions to find your next challenge after 75 days: Phase 1, a restart, 75 Soft, 75 Medium, 66 days, a sprint, a free system or a paid app.
- [Free tracker](https://lifeafter75.com/tracker): Free 75-day challenge tracker: saves in your browser, prints a clean sheet and exports CSV for Google Sheets. Presets for 75 Hard, Soft, Medium and more.

## Guides
- [66-day challenge](https://lifeafter75.com/66-day-challenge): How a 66-day habit challenge works, what the 66-day habit study actually found, how to choose your habits, and a free tracker with a 66-day preset.
- [75 Hard books](https://lifeafter75.com/75-hard-books): 75 Hard book recommendations: every title on andyfrisella.com's 75 HARD reading list, sorted by category with author and first-published year, plus the reading rules.
- [75 Hard diet plan](https://lifeafter75.com/75-hard-diet-plan): What the official 75 Hard diet rule says, how to choose a diet you can keep for 75 days, simple meal ideas and how to handle events. General information only.
- [Hard vs Soft vs Medium](https://lifeafter75.com/75-hard-vs-75-soft-vs-75-medium): 75 Hard vs 75 Medium vs 75 Soft in one table: workouts, diet, alcohol, water, reading, photos and restart rules, with sources and a simple way to choose.
- [75 Hard vs 75 Soft](https://lifeafter75.com/75-hard-vs-75-soft): 75 Hard and 75 Soft compared rule by rule: diet, alcohol, workouts, water, reading, photos and what happens when you miss a day, with a simple way to choose.
- [75 Hard workout plan](https://lifeafter75.com/75-hard-workout-plan): A general 75 Hard workout plan: what the official rules require, sample weekly splits for two 45-minute sessions a day, outdoor ideas and how to pace 75 days.
- [75 Medium](https://lifeafter75.com/75-medium): The 75 Medium challenge rules in the most common version: one daily workout, a 90% diet, a water goal and daily personal growth. Plus a free tracker.
- [75 Soft rules](https://lifeafter75.com/75-soft-rules): The 75 Soft rules explained: eat well with alcohol only socially, one 45-minute workout with a weekly recovery day, 3 liters of water and 10 pages of any book.
- [Alternatives for women](https://lifeafter75.com/alternatives-for-women): 75 Hard alternatives women often choose, from 75 Soft and 75 Medium to strength-focused and custom plans, with notes on rest days, pregnancy and progress photos.
- [Alternatives](https://lifeafter75.com/alternatives): Eight alternatives to 75 Hard ranked by daily load, from LIVEHARD Phase 1 to a 30-day sprint, with the rules, cost and who each one suits. Sourced and dated.
- [Drinking after 75 Hard](https://lifeafter75.com/drinking-after-75-hard): Can you drink after 75 Hard? What the phases say, what US health guidance says about moderate drinking, and a simple plan for your first drink back.
- [Failed? Restart](https://lifeafter75.com/failed-restart): Failed 75 Hard partway? The restart rule, how to find the real cause, how to set up attempt two, and when switching to a softer version is the smarter move.
- [Life After 75: Your Plan for Day 76 and Beyond](https://lifeafter75.com/): What to do after Andy Frisella's 75 Hard or another 75-day challenge: a day-76 plan, a free tracker, an end-date and phase calculator, and a quiz on what to do next.
- [Life after 75 Hard](https://lifeafter75.com/life-after-75-hard): What to do after finishing Andy Frisella's 75 Hard: a week-one checklist, which habits to keep, how to avoid the rebound, and your options for what comes next.
- [Phase 1, 2 and 3](https://lifeafter75.com/phases): The phases after Andy Frisella's 75 Hard explained: Phase 1 rules, the 30-day break, Phase 2, the fixed Phase 3 window, what happens if you fail, and a date calculator.
- [The rules](https://lifeafter75.com/rules): The five 75 Hard rules from Andy Frisella's program in plain English, official clarifications (audiobooks, coffee, flavored water) and mistakes that cause restarts.
- [Staying disciplined](https://lifeafter75.com/staying-disciplined): How to stay disciplined after 75 Hard: a free five-task daily system, if-then planning, a scoreboard, and when a paid goal-based app makes sense.
- [Tracker apps](https://lifeafter75.com/tracker-apps): 75 Hard tracker apps compared: the official app for Andy Frisella's program, Reset75, BeHard, a free browser tracker and a paid app for after the challenge.
- [With friends](https://lifeafter75.com/with-friends): How to do 75 Hard or 75 Soft with friends: agree the rules, pick a check-in, choose a shared tracker, and decide what happens when someone slips.

## About
- [About](https://lifeafter75.com/about): Who runs Life After 75, why it exists, how we source facts, our trademark note, and how we relate to The Operator Standard.
- [Disclosure](https://lifeafter75.com/disclosure): Life After 75 is run by a member of The Operator Standard team. Links to The Operator Standard are tracked. Here is exactly what that means for you.