This is not a mental toughness challenge.

This is a mental wellness greenhouse, where you’re building the best environment to thrive.

#75HARD is for THE BROS.

#75HARMONY is for THE GROWS… it almost works. You get it.

This is where you build sustainable rhythms that help heal your relationship with yourself, your body, and your brain.

I know myself, and I know I love a challenge. But, I also know I want to do them in a healthy, nourishing, and safe context.

I’m in the process of rebuilding my strength and reconnecting with my body. And I figured, if I’m doing this, why not make it something we can all do together?

What is 75 Harmony?

75 Harmony is a challenge, but not like a regular challenge. Like a cool challenge.

It’s a simple daily structure designed to support your nervous system, restore your sense of rhythm, and build confidence in your own body.

How It Works

Each day, choose any 4 of 6 simple practices. No “start over” rule. We got this, and we can do it together.

Just keep coming back.

Daily Options (pick 4 every day):

Move your body
Walk, dance, yoga, lift weights, clean vigorously, garden, or anything else that gets you moving.
- 45 minutes, broken into as many sections as you need
Eat two satiating meals
We’re talking protein, fat, and fruits or veggies.
Hydrate
Drink at least 32 ounces of water
Track a three wins
Note things you learned or accomplished. Write it down, speak it aloud, or text a friend.
Restorative moment
Drink some tea. Try a breathing exercise. Put your legs up the wall and rest. Take a bath.
Have fun
Laugh with a friend. Dance while you wait for the chicken nuggets to finish in the air-fryer. Watch a comedy show.

Rooted in the SEMPRE Framework

The six pillars of SEMPRE guide this practice:
Sleep. Eat. Move. Plan. Relate. Enjoy.

Things we know we “should” be doing. Things we don’t always do.

What You’ll Get

A printable and digital tracker
A gentle rhythm rooted in nervous system science
Helpful resources

Weekly Anchors:

One connection with another person
Maybe try: a text message, a hug, or a coffee date.
One preparation or resourcing task
Nurture yourself with: groceries, laundry, pill refill, or putting gas in your car.

Who This Is For

This is for you if:

You’re exhausted by the all-or-nothing mindset.
You want to be strong but want to do it sustainably.
You’re healing (emotionally, physically, metaphorically).
You want structure and a deadline.

This isn’t for you if:

You want strict rules, calorie tracking, or someone to beat you into shape.
You don’t have the bandwidth right now. This challenge will be waiting for you when you’re ready.

75 Harmony