75 Hard

1. Mental Toughness is the Ultimate Life Currency

It’s the thing that will determine THE QUALITY OF YOUR LIFE.

Priceless Value. Mental toughness is the most valuable asset one can possess, far outweighing any monetary value. It's the foundation for healthy relationships, career success, financial stability, and achieving ambitious goals. It dictates the quality of your life, influencing everything from where you live to who your friends are.

Transferable Skill. Unlike specific skills taught in courses, mental toughness is a transferable trait applicable to any situation. By cultivating confidence, discipline, and perseverance, individuals can tackle any challenge in any area of life. It's the core reason anyone achieves happiness and success, enabling self-teaching and goal attainment.

Societal Problem. The biggest issue in society is the prevalence of misguided advice from unqualified individuals. Many self-proclaimed "experts" sell ineffective products that fail to address the root problem: a lack of mental toughness. Without it, courses on marriage, business, or fitness are worthless.

2. Embrace the "Kill! Kill! Kill!" Mentality

KILL! KILL! KILL!

Frisella Family Battle Cry. Andy Frisella's father instilled in him a relentless, competitive spirit, encapsulated in the phrase "Kill! Kill! Kill!" This wasn't about physical harm, but about aggression, tenacity, and an unwavering will to win in all aspects of life. It's about facing life's challenges head-on and never giving up.

Life as a Battleground. The world is not a playground but a battleground, demanding a mindset as tough as nails. Success requires a killer competitive attitude and an unparalleled will to win. The nature of real life demands that we see the pursuit of happiness and success and greatness as a competition.

Realism and Mental Toughness. Realists understand that life is inherently competitive. From video games to career advancement, competition is woven into the fabric of existence. Only those with mental toughness can navigate this landscape and achieve significant success.

3. Success Requires Tenacity, Not Just Talent

What he lacked in “smarts” he made up for in determination & work ethic (today at 70+ years old...nobody can physically or mentally outwork him).

Overcoming Limitations. Andy Frisella emphasizes that success isn't solely dependent on innate intelligence or gifts. His father, despite not being exceptionally smart, achieved success through sheer determination and an unmatched work ethic. This highlights the power of tenacity in overcoming perceived limitations.

The Value of Hard Work. Growing up in poverty, Frisella's father instilled in him the importance of hard work and resourcefulness. He taught him to never make excuses and to always find a way to make things work. This mentality became the driving force behind his success.

Stubbornness and Perseverance. Frisella admits to making numerous mistakes in his entrepreneurial journey, but his stubborn refusal to quit allowed him to learn and eventually succeed. This underscores the importance of perseverance in the face of challenges and setbacks.

4. Turn Scars into Strengths

Turns out that having a sliced-up face is great for carving a niche in people’s minds.

Competitive Edge. Andy Frisella's scars from a stabbing incident became a unique identifier, helping him stand out and be remembered in the business world. This demonstrates how even traumatic experiences can be transformed into advantages.

The Power of Stories. People may forget facts and statistics, but they always remember stories. Frisella's scars and the story behind them made him memorable and helped him connect with others on a deeper level. This highlights the importance of storytelling in building relationships and brands.

Mental Toughness. The experience of getting stabbed and dealing with the aftermath forced Frisella to develop bullet-proof mental toughness. This resilience allowed him to overcome adversity and achieve success in both business and life.

5. Hard = Happy: The Paradox of Achievement

HARD = HAPPY.

Unconventional Wisdom. Andy Frisella challenges the conventional notion that happiness comes from ease and relaxation. He argues that true happiness is often found in doing hard things and pushing oneself beyond their comfort zone.

The Satisfaction of Achievement. The moments we feel best about ourselves are often right after we've done something really hard. Whether it's completing a marathon, confronting a difficult coworker, or achieving a long-term goal, the sense of accomplishment is unparalleled.

Becoming Better. Doing hard things not only leads to success but also transforms us into better versions of ourselves. This personal growth is a key component of happiness and fulfillment.

6. The 75 Hard Program: A Tactical Guide

The number one key to cultivating mental toughness is to intentionally put yourself in places that are uncomfortable.

The Five Critical Tasks. The 75 Hard program consists of five critical tasks that must be completed every day for 75 days straight:

• Follow a diet
• Drink a gallon of water
• Workout twice a day for 45 minutes (one outdoors)
• Read 10 pages of a nonfiction book
• Take a progress picture

Zero Compromise. The program demands strict adherence to the rules, with no deviations or compromises allowed. Missing even one task requires starting over from Day 1. This reinforces the importance of discipline and commitment.

Intentionally Uncomfortable. The program is designed to be challenging and uncomfortable, pushing participants beyond their comfort zones. This is the key to cultivating mental toughness and achieving lasting transformation.

7. Master the Monotonous

My definition is: “the boring shit you ruin your whole life (unsuccessfully) attempting to avoid.”

The Key to Success. Success in life often requires mastering the monotonous tasks that most people try to avoid. These are the essential, but often unglamorous, activities that lead to personal and professional growth.

Real Life Isn't a Montage. Unlike movie montages that depict rapid progress, real life unfolds in slow, steady progression that is often painstaking and dull. Accepting this reality is crucial for long-term success.

Mental Toughness. Mental toughness is the result of the constant, unflinching completion of monotonous critical tasks. Happiness is built on the relentless repetition of character-building habits. Success comes from doing the boring, but essential shit every day.

8. The Boss vs. The Bitch: An Internal War

You will create mental toughness when you learn to listen to and obey the correct voice.

Two Voices. Every day, there is an epic battle going on inside you. It’s the battle between two voices in your head. I call them The Boss Voice and The Bitch Voice.

The Boss Voice. The Boss Voice is the one that speaks to us of our potential for greatness. It’s the voice that drives us to better ourselves, to become the best we can possibly be.

The Bitch Voice. The Bitch Voice is the voice that speaks fear, doubt, discontent, rationalization and laziness into our minds and hearts. The Bitch Voice is a forked tongue demonic master sorcerer who knows exactly what lies we will believe and exactly how to talk us out of anything that would lead to us become truly great or to accomplish anything truly great.

9. Accountability is Key: The Power of the Progress Picture

The little details matter. Details are separators

Visual Proof. Taking a progress picture every day provides visual evidence of the physical results of your commitment to the 75 Hard program. This can be a powerful motivator, especially when the Bitch Voice tries to discourage you.

Attention to Detail. The progress picture serves as a daily reminder of the importance of paying attention to the little details. It reinforces the idea that success is built on a foundation of consistent effort and attention to detail.

Beyond Physical Progress. The main point of the progress pic is not to record your physical progress. It’s to maintain your attention to detail.

10. The Eight Eras of 75 Hard: A Journey of Transformation

It doesn’t take you many days into 75Hard before you realize it’s the small seemingly insignificant tasks that can de-rail progress and need to be given laser focus.

A Structured Experience. The 75 Hard program is structured into eight distinct eras, each with its own unique challenges and rewards. Understanding these eras can help participants navigate the program more effectively.

The Eight Eras:

• Deep Excitement and Disorientation (Days 1-7)
• Discovery, Discipline, and the Danger Zone (Days 8-14)
• The Extermination of Excuses, Exponential Escalation (Days 15-21)
• More Massive Transformation and “The Moment of Manifestation” (Days 22-28)
• Focus, Fearlessness, and the Flow State (Days 29-35)
• Alignment, Automation and Anticipation (Days 36-49)
• Earned Expertise and the Excitement Lull (Days 50-63)
• Going into God Mode (Days 64-75)

A Personal Journey. While the eight eras provide a general framework, every participant's experience will be unique. The key is to embrace the challenges, learn from the setbacks, and celebrate the successes along the way.

Last updated: March 11, 2025