It’s time to bid farewell to all-or-nothing health challenges that feel impossible and embrace this wellness-based method.

If there’s one thing people who braved the viral 75 Hard challenge of 2023 will agree on, it’s that the trend’s name is more than fitting.  

The 75-day challenge, like most gruelling transformation methods on social media, requires a person to spend months in a state of exhaustion, pushing their body to its physical brink in an effort to tick off five non-negotiable rules each day and develop a state of ‘mental toughness’. 

Even though individual parts of the 75 Hard challenge stem from healthy ideas – like the importance of drinking plenty of water and engaging in exercise – the challenge’s rigid and intense parameters around achieving them overrides much of the benefits. 

Because, bettering our fitness, wellness and health shouldn’t feel like an impossible task defined by an all-or-nothing mindset. These challenges, as intense as they are, cannot sustainably transform our physical health in the long run. If it takes two workouts a day, a truckload of kale and chapters upon chapters of ‘personal development-focused’ literature to help you reach your goals, you may need to think about adjusting the goalposts. 

Enter the newest iteration of self-improvement methods: the 75 Hotter challenge. 

What is the 75 Hotter challenge?

Created by US-based content creator Jade Brandt, the 75 Hotter challenge is a wellness-focused interpretation of its viral predecessor. Finding her biggest barrier to success was the punishment factor of having to restart the 75 Hard challenge every time one of the gruelling rules wasn’t followed to a T, Brandt designed her own set of flexible ‘rules’ that endorsed a more holistic approach to self-improvement. 

According to Brandt, the ultimate goal of the 75 Hotter challenge is to ‘feel hotter from the inside out and outside in’. Touching on 10 crucial components, the 75 Hotter challenge has the mental and physical health benefits of other self-improvement methods, but also encourages people to focus on aspects such as their friendships and maintaining a clean space.

The 10 pillars of 75 Hotter

Instead of five rigid rules that must be followed every day, the 75 Hotter takes a more flexible and inclusive approach to one’s mental and physical health. Here’s what the challenge requires:

#1. Aim to hit 10,000 steps each day.

#2. Prioritise protein and greens at each meal.

#3. Hydrate to the point of ‘clear urine’.

#4. Do a “closing shift” in your home every night to ensure your space matches your intended energy. 

#5. Intentionally connect with a friend every week, whether that’s someone new or a blast from the past.

#6. Only drink alcohol to celebrate, not disassociate.

#7. Design a workout routine with recovery at the forefront. 

#8. Reward your progress once a week with one aesthetic self-care activity, such as painting your nails or doing a facial. 

#9. Progress should be tracked with photos that reflect your state of mind – not just looks.

#10. Practice positive self-talk.

Pushing beyond physical benefits

There’s never been a better time for the emergence of challenges like 75 Hotter, with Aussies growing tired of gruelling physical challenges focussing solely on enhancing one’s physical appearance and fitness. 

According to Body+Soul’s recent Health of the Nation findings, people’s motivations for pursuing better health and well-being have evolved far beyond wanting to look a certain way. 66 per cent of Gen Z claim boosting self-esteem is one of the biggest drivers, while reducing stress and anxiety was found to be the number one motivation across the board (65 per cent of all respondents).

With mental wellness and self-esteem at the forefront of people’s health aspirations, it’s no surprise a number of people find the holistic and flexible ‘rules’ of the 75 Hotter challenge so appealing. 

Out with punishments, in with rewards

One of the defining characteristics of 75 Hard is the rigid rule requiring someone to restart the entire challenge if they fail to commit to every single requirement each day. With the intention of encouraging participants to stick to their goals, Brandt has introduced somewhat of a reward system throughout the 75 Hotter challenge to boost motivation. 

“Sometimes, it can be a little defeating when you’re doing your steps, you’re doing your protein, you’re doing your water, you’re doing your workouts, and you’re like, ‘Where are the results on my body?‘” she explains on TikTok.

Hence, rule number 8 was created, encouraging participants to treat themselves to a weekly reward. From a relaxing sheet mask to a confidence-boosting spray tan, these small rewards should be anything that helps people feel ‘hotter’ in order to maintain their motivation.

Making the challenge your own

By incorporating social connection and self-care, the 75 Hotter Challenge aims to help people develop strong and consistent health habits beyond sticking to a workout routine or diet plan. 

One of the most appealing aspects of the 75 Hotter Challenge is its flexibility, with Brandt herself designing the rules to best suit her own health aspirations and preferences. Describing hotness as a state of self-possession and confidence, the content creator encourages people to tweak her challenge in any way that helps them stay motivated and committed to self-improvement. 

For example, if striving for a 10,000-step count sounds either unattainable or boring to you, feel free to swap out the movement for one that better suits your lifestyle, such as a daily Pilates class or strength workout.