What 75 Hard Phase 1 Taught Me About Real Habit Formation
10:30 PM. I’m sitting at my desk, staring at a blank screen. I’ve already crushed two workouts, put in a full day of work, spent quality time with my family, and hit most of my daily requirements. My body is tired. My brain feels foggy. The last thing I want to do is create content.
But there’s no choice. The clock is ticking, and failing to complete my three critical tasks means starting Phase 1 all over again.
So I start typing.
This moment—this exact feeling of pushing through when everything in you wants to quit—captures what I’ve learned about habit formation in my first week of 75 Hard Phase 1. It’s not what I expected to learn, and it’s definitely not what the motivational posts on social media prepare you for.
The 3 Power List: The Game-Changer I Didn’t See Coming
Here’s what surprised me most this week: it wasn’t the double workouts or the gallon of water that changed everything. It was the three critical tasks.
For context, 75 Hard Phase 1 adds three daily “power list” items on top of the original requirements. For me, that’s: 5x daily tracking, creating content daily, and completing one most important business task each day.
Before this, my priority management was a mess. I’d have a running to-do list with anywhere from 10-15 items. I’d check off some boxes, feel moderately productive, but rarely finish everything that actually mattered. Sound familiar?
The three critical tasks forced a completely different approach. Instead of hoping I’d get to the important stuff, I had to identify exactly what would move the needle forward each day. Only three things. No more, no less.
The shift is profound: from managing a list of tasks to protecting three non-negotiables.
The Planning System That Makes “Impossible” Possible
Here’s how this actually works in practice.
Every night before bed, I spend 15-30 minutes at my desk reviewing the next day. I look at my schedule, consider family commitments, and plan accordingly. This isn’t just blocking time—it’s strategic thinking about when my energy will be highest for each type of task.
This simple evening habit has replaced mindless phone scrolling before bed. Instead of absorbing other people’s content, I’m designing my tomorrow.
The double workouts that seemed impossible when I started? They’re manageable now because they’re planned. I know exactly when and where each workout happens before the week even starts. When you remove the decision-making burden from your future tired self, consistency becomes inevitable.
The Creative Momentum I Never Expected
Something interesting happened with the daily content creation requirement. When I sit down to write, I often don’t want to stop.
One blog post idea leads to another. A social media post sparks three more concepts. What I thought would be a drain on my time has become a source of creative energy.
Here’s the key insight: momentum compounds. When you’re in the flow of creating, your brain starts connecting dots you didn’t see before. Ideas don’t come when I’m sitting at a computer forcing them—they come during runs, workouts, random moments throughout the day.
Now I capture everything. Phone notes, voice memos, even text messages to myself. I’ve built a system around the reality that inspiration doesn’t follow schedules.
I have a growing list of topics I want to explore, including one about how we use past circumstances as excuses even when they no longer define who we are. The constraint of daily content creation hasn’t limited my creativity—it’s unleashed it.
The Mental Toughness Reality Check
Back to that 10:30 PM moment. This is where the real learning happens.
Mental toughness isn’t about feeling motivated. It’s about moving forward when motivation is nowhere to be found. When your body is tired, your brain is foggy, and every part of you wants to say “I’ll do it tomorrow.”
My internal dialogue hasn’t dramatically changed this week—I still have the same voice telling me to take the easy way out. The difference is in my response to that voice. I’ve proven to myself that I can push through when it matters.
This isn’t about becoming superhuman. It’s about discovering you’re more capable than you think you are.
What I’d Tell Someone on Day 1
If you’re thinking about starting 75 Hard Phase 1, here’s what I wish someone had told me:
You’ll go through highs and lows. Both are part of the process.
Some days will feel easy, and you’ll wonder what the big deal is. Other days will test everything you have. The magic isn’t in the easy days—it’s in showing up for the hard ones.
It’s supposed to be difficult. If it was easy, everyone would finish. The difficulty isn’t a design flaw—it’s the entire point.
Plan everything in advance. Your future tired, busy, stressed self can’t be trusted to make good decisions in the moment. Do the thinking when you’re clear-headed.
The Compound Effect of Small Disciplines
Seven days in, and I can already see the ripple effects beyond the obvious physical changes.
I’m more present with my family because I’m not carrying the mental weight of unfinished priorities. I’m making better business decisions because I’m focused on what truly matters each day. I’m creating content consistently because it’s no longer optional—it’s part of who I am now.
The person who sits down to write at 10:30 PM despite being exhausted isn’t the same person who started this challenge. Not because I’ve transformed into someone else, but because I’ve rediscovered who I actually am when I stop making excuses.
The Real Lesson
Habit formation isn’t about motivation or willpower. It’s about creating systems that make the right choices inevitable, then proving to yourself that you can execute those systems even when everything else is chaotic.
The three critical tasks taught me that focus trumps productivity. The evening planning showed me that preparation beats motivation. The late-night content creation proved that commitment is a choice, not a feeling.
Week one is down. Twenty-three days to go.
But here’s what I know now that I didn’t know seven days ago: I’m not counting down to the end anymore. I’m building up to who I’m becoming.
What’s one habit you’ve been avoiding because it seems too hard to maintain? What would happen if you planned it like it was non-negotiable?
Currently documenting the real, unfiltered experience of 75 Hard Phase 1. Follow along for more insights on habit formation, mental toughness, and doing hard things while showing up for what matters most.