There’s a variety of 75-day challenges circling the internet, and I believe the virality of these challenges started with 75 Hard. No matter the specifics, each challenge is designed to help you become the best version of yourself by building beneficial habits (that are meant to stay with you beyond the 75 days).
I’ve tried most of the 75-day challenges created by other internet users, but I hardly made it past day thirty. Each day of my life is different, and sometimes it felt like there wasn’t flexibility with the 75-day challenges to accommodate my insane schedule. There were multiple things to accomplish each day of the challenge, and I would often find myself missing something one day and trying to make up for it the next day.
So… I came up with 75 Renewed.
Seventy-five Renewed is all about doing things for the benefit of yourself and showing up for yourself everyday. Instead of feeling the pressure to complete a list of tasks, there are four categories to focus on, and you pick one task from each category to complete each day. Those four categories are: physical, mental, emotional, and spiritual.
Every seventh day, there is a focus on doing something financial, if you’re able to. Every twenty-fifth day, there is the opportunity to do something bigger, more rewarding and fulfilling options.
Before I break down each task in each category, I wanted to share what makes this challenge a little different. There is a downloadable PDF tracker to go with the 75 Renewed Challenge. It helps you keep track of what you do from each category each day, and you can document how you felt after completing the task you chose.
Physical
This is focused on listening to your body and doing what you can to help it without pushing it to the point of destruction.
- 30 minute workout (at home or the gym). Like, doing strength training, circuit workouts, whatever is a bit more than the standard cardio of walking on a treadmill. Speaking of which…
- 30 minute to 1 hour walk. Some sort of movement is good, even if it just means walking, whether it’s outside or on a walking pad.
- 1 hour yoga or stretches. A great way to help your body relax.
- 20 minute nap. Sometimes your body needs rest, and instead of ignoring it to power through, take a little recharging nap.
Mental
There is nothing wrong with taking time to do things for your mental health, especially with everything that’s happening in the world.
- 30 minutes of journaling. Let it out. Whether you’re simply writing about your day or a text message that highly upset you, there is a beautiful power in journaling. It truly does a lot to clear your mind.
- 45 minutes of reading. There’s nothing better than mentally escaping with literature, whether it’s a nonfiction book or your favorite fantasy. Plus, it helps with literacy, and if you’re American, there is a desperate need of improved literacy.
- Spend 2 hours without your phone. A lot of the time, things that cause us stress or anxiety are things we’ve stumbled upon on our phones. Step away for a minimum of two hours and do a hobby that you enjoy… or take that nap. Speaking of hobby…
- 30 minutes of crafting. You don’t have to be the greatest artist in the world or the most skilled knitter. It can honestly be something as simple as coloring. Just do something that temporarily distracts or fully eases your mind.
Emotional
Allowing yourself to feel is one of the best things you can do for yourself, whether it’s positive or negative emotions.
- Take a full, lengthy shower or bath. Let all those negative emotions wash off of you… or let your tears flow with the water.
- Scream into a pillow. If you don’t have easy access to a mountain, pillows are the next best thing. Whether you’re harboring frustration, anger, extreme irritation, screaming works wonders in releasing your body of that tension.
- Listen to an album that brings you joy. If you need a little pick me up or know you’re going into an environment that challenges your emotions, listen to an album that automatically brings a smile to your face. At the moment, that album for me is You’ll Be Alright Kid by Alex Warren.
- Look in the mirror & say 5 affirmations. Reminding yourself of who the eff you are helps you fight through those tough moments and serves as a reminder of where you’re going.
Spiritual
This is not about enforcing a religion or set of beliefs. This is about focusing on tapping into your inner self and what makes you feel whole.
- 10 minute meditation. Connect with yourself. Ground yourself.
- Sit outside for 10 minutes minimum. Connecting with nature works wonders for not only your spiritual wellbeing but also your mental and emotional wellbeing.
- 5 minutes of intentional breathing. Slow down. Sit with yourself.
- Call someone you love/trust. Nothing uplifts the spirit like meaningful conversations with people who always have your back.
Financial
Every seven days!!! If you can. I know how hard it is with the current state of the economy.
- Pay it forward. I know this is under the financial category, but you can also pay it forward with acts of service. Show some kindness because the world needs a lot more of it.
- Contribute to your IRA or 401k. If you have it automatically deducted from your paycheck, this is going the extra mile and giving a little more.
- Put a little more than the minimum towards debt. Even if it’s just a dollar more, whatever helps with getting the debt demolished.
- Treat yourself to dinner or a solo night out. It can be as simple as a salad from Panera. Take a moment to appreciate and hang out with yourself; it’s a key to growth and knowing who you are.
Every 25 Days
These are extra fulfilling opportunities to treat yourself three times over the course of the seventy-five days.
- Go on a mini shopping spree. Whether it’s buying a little more than the usual at the grocery store or hitting up the clearance event at Michael’s, treat yourself to some things you’ve been holding out on.
- Have a girls’ night/do a group activity. This doesn’t necessarily mean going out. It can be as simple as playing Just Dance with a friend in your living room. What matters is the intentionality behind it.
- Volunteer your time. There is something so inexplicably fulfilling about supporting your community by volunteering your time, even if it’s just for an hour.
- Heighten your beauty. This doesn’t mean get lip injections or a BBL or anything like that. It means take a moment to get that pedicure you’ve been wanting or try that skincare product you’ve been eyeing or try a new hairstyle you’re confident with.
That’s it!!
Again, you pick one from the four main categories and document your progress and feelings with the downloadable 75 Renewed Tracker.
This is very low stakes, no pressure, and has a focus on intentionality with showing up for yourself everyday. By the end of the seventy-five days, the hope is that you feel renewed and rejuvenated to continue conquering life. Should you choose to attempt the 75 Renewed challenge, you can start whenever you want. However, I will be getting started on March 1st, 2026.
