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The 75 Hard Challenge + Live Hard by Andy Frisella (2020 version)

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.....The recent change to 75 Hard will necessitate modifications to make sure muscle loss is minimal......
you have muscle? Lol
 

Olga

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Thank you for the welcome!

The only thing that seems a little bit confusing to me is that the same amount of water is recommended both for men and women, though apparently a 220 lbs guy has different hydration needs compared to a 150 lbs female. I don't remember Andy mentioning anything about that.

Can we adjust the water rule for ladies?
 

becks22

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@Olga I think it's meant to be the same but yes the water is the tough part. I thought I drank a lot of water compared to my peers but I'm having trouble today. I think I'm at 2/3 gallon right now and it's 4pm here. If I don't finish today-- I'll just restart tomorrow! It might take me a few days to get used to drinking this much water.
 

MattR82

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You will get used to the water. My first day back and I had finished the 4 litres by 4pm and over the rest of the night had another 750mls lol.

Go hard as you can early on to make the rest easy, and from there I truly believe it becomes habit after a few months and you will come close to drinking 3 to 4 litres a day when you're not even on the program.

I'm not yet sold on the workouts having to have time between them. I always have, but was thinking of doubling up this time. It's still putting aside 90 minutes per day.

I've heard Andy be super strict at some times, then completely flip that point of view when he is coaching Vaughan along with his 75 hard on the podcast. If he doesn't mention the fact they have to be split up in the rules, I don't think it is necessary.
 

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@Fox Tips on training plan to make massive gains?
Lost 30 pounds during 75Hard. 10 pounds down more then going for the gainz.
Program changed my life. Super grateful.
 

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Good luck to everyone starting. Don't underestimate this challenge. It is BEST to jump right in and start. Don't think or try and make it convenient for yourself when you start.

Making me want to do to it again...But nah, I'm not LOL

I'll do it again in August when it's 110 and humid. That's when I'll do it. 70 and sunny is too easy :)
 

MattR82

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Changing the 10 pages of reading to first thing in the morning rather than last thing in bed at the end of the night.

Even though it was interesting reading, it still felt like an axe hanging over my head after a big day. Not the biggest issue but really going to try and knock over as many of them as possible in the early morning
 

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I listened to the whole podcast again just to make sure. They do not specify that combining 2 45 minute workouts disqualifies you. The only specification is that 45 minutes must be outside. That's it.

At 24 minutes he even says it's not about the physical aspect. It's about mental toughness. Working out for 1.5 hours every day is a lot, especially when you have to do half of it outside, rain or shine.

I think sweating little details like this misses the point of the whole thing which is forcing yourself out of your comfort zone on a daily basis.

Let's go!
 

Tubs

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Day 1 complete!

Outside workout was cold af
 

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Pretty solid day! Doing photo and reading now.
 

Serks

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What diets are you all doing?

I'm doing the Dr. John McDougall Maximum Weight Loss Plan.

Here are the basic rules from his website

  1. Start each meal with a soup and/or salad and/or fruit.
  2. Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches. Choose fruit for dessert.
  3. Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too. If either is troublesome for you, you can eliminate them.
  4. Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
  5. Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
  6. Eliminate any added oil.
  7. Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
  8. Don’t drink your calories (especially from juices & sugar-sweetened beverages).
  9. Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
  10. Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).
The only exception I am making is that I will eat the remaining servings of whole-wheat pasta that I batch cooked on Tuesday. The tomato sauce on that has some added oil.
Sounds tough
Good luck
 
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Okay we got a bunch of people who have done this before saying they never heard Andy saying it can't be back to back (me included) and two people saying they have.

I think it is on them to find a direct source to that. It isn't in the original podcast as someone said it was.

As long as you switch what you are doing and one is outside I don't see any difference.
Tell me doing a run in the forest in the rain and then a full separate gym session isn't hard ha.

@Fox Tips on training plan to make massive gains?
Lost 30 pounds during 75Hard. 10 pounds down more then going for the gainz.
Program changed my life. Super grateful.
You will be training enough if you stick with it - big ones will be food and sleep.
Make sure to up your sleep by 30-60 mins for a while when starting.

I would say actually move your sleep clock forward (from 10 pm to 9 pm for example) so you get better sleep quality also. Get more quality downtime too - get off your phone etc any chance you can.

The other one is food. If it is high-quality stuff (which of course it should be) don't be afraid to eat a lot.
I am naturally skinny so during the last challenge I was eating 2,500 calories meal packets a day, plus smoothies and protein shakes, plus eggs and oatmeal for breakfast, and sometimes a whole extra dinner.
You want those calories.

Second 5km run this morning - already getting faster. I kinda hate running but doing it when I know I don't like it makes it actually quite fun - if that makes sense ha! It is like a battle with myself every morning.
 

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Hit the bike for the first time for outside workout. A lot more enjoyable than running and my knees are thanking me for it.

Finishing it off with a steep AF hill climb almost made me puke. Good times lol. Definitely happy that I've found an outdoor workout that kicks my arse worse than anything else but is also kinda fun.
 

Chapas

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Although I am not ready for this challenge yet, I was seriously inspired by the previous thread.

I applied some of the principles from the 75 hard challenge from 1st of February, and I have now managed to go almost a month without sugar, fast food and alcohol, as well as drinking a lot of water each day. Have lost 6 kilos during the process and I feel so much better physically and mentally.

Keep in mind that I have not worked out at all (except from I walk around 5-8 kilometres a day). From next month I will try to add a daily workout to it as well.

I hope I am not sidetracking this thread. Just want to thank you for inspiring me, and I can only imagine how far you guys will get by doing this challenge. If I can feel like a new person with just applying SOME of the principles from the challenge, you guys will feel like superheroes. Huge respect to all of you, and I hope to do the 75 hard challenge later this year!
 

Tubs

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Although I am not ready for this challenge yet, I was seriously inspired by the previous thread.

I applied some of the principles from the 75 hard challenge from 1st of February, and I have now managed to go almost a month without sugar, fast food and alcohol, as well as drinking a lot of water each day. Have lost 6 kilos during the process and I feel so much better physically and mentally.

Keep in mind that I have not worked out at all (except from I walk around 5-8 kilometres a day). From next month I will try to add a daily workout to it as well.

I hope I am not sidetracking this thread. Just want to thank you for inspiring me, and I can only imagine how far you guys will get by doing this challenge. If I can feel like a new person with just applying SOME of the principles from the challenge, you guys will feel like superheroes. Huge respect to all of you, and I hope to do the 75 hard challenge later this year!
You know 75 hard is scalable right?

You can do two 45 minute walks a day(one outside) and It'll count.

Join us
 

reedracer

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Although I am not ready for this challenge yet, I was seriously inspired by the previous thread.

I applied some of the principles from the 75 hard challenge from 1st of February, and I have now managed to go almost a month without sugar, fast food and alcohol, as well as drinking a lot of water each day. Have lost 6 kilos during the process and I feel so much better physically and mentally.

Keep in mind that I have not worked out at all (except from I walk around 5-8 kilometres a day). From next month I will try to add a daily workout to it as well.

I hope I am not sidetracking this thread. Just want to thank you for inspiring me, and I can only imagine how far you guys will get by doing this challenge. If I can feel like a new person with just applying SOME of the principles from the challenge, you guys will feel like superheroes. Huge respect to all of you, and I hope to do the 75 hard challenge later this year!
 

Olga

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Ок, here's my Day 1 so far.

1. Sticking to the nutrition plan of choice:
- I very rarely eat cheat meals per se (sugar, junk foods, etc.), my goal for this challenge is to watch meal size because now and there I can overdo on healthy food and that results in excessive calories.
Today one of my colleagues quit and threw a farewell party: pizza and cakes for everybody, I resisted temptation.

2. Workouts:
- 45 minutes walk outside
- On Fridays I have my boxing workouts, so all is good here.

3. Water - 2,7 l. so far.
4. I do my reading usually before bed, so it is still to be done.
5. Progress pic- done.
6. No alcohol - that's the easiest part of the challenge for me since I don't drink alcohol at all.

Have a great day/night, everyone!
 
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cmor16

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The other one is food. If it is high-quality stuff (which of course it should be) don't be afraid to eat a lot.
I am naturally skinny so during the last challenge I was eating 2,500 calories meal packets a day, plus smoothies and protein shakes, plus eggs and oatmeal for breakfast, and sometimes a whole extra dinner.
You want those calories.
Agree 100%. I'm on day 40 officially (56 days technically, due to forgotten progress pic on day 16). I had to adjust my diet cause I'm losing too much weight. I have dropped nearly 10 lbs below my target weight. I'm 5'8" and with the added muscle I was targeting 160 to 165 lbs. At my peak I was an unfit 190 lbs.

I have some allergies and food sensitivities that I'm trying to figure out so I opted for a low carb diet that eliminated all wheat and dairy products. I did intend to lose weight, but I clearly wasn't getting enough calories to support the volume of activity. Time to beef up!
 

TheFinisher

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You all are really going to make me listen to 20 hours of audio to find where he said you can't do back-to-back aren't you....

Actually I've been trying to find the source, but I did find this


This is a guy that works on the MFCEO Project team and he has it in his notes of the program on the above page. I doubt he would make it up since he's on the team. You are correct though, it is not on the original 75 hard podcast. He said it one of his rants about how mowing the lawn isn't a workout, etc.
 

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Mammoth

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Today is day 39.
First heard about the challenge from @Fox's previous thread (thanks!).

I use recurring tasks on Todoist that reset every day that I have to check off before I go to sleep (also has a phone app).

Take my photo as soon as I wake up, then read, then run.

Looking back at my notes:
Day 2 - 49:00 run, 5.36km , avg pace - 9:12/km
Day 39 - 54:34 run, 7.96km, avg pace - 6:51/km
Damn...didn't realize how much progress I've made until right now...I also challenged myself to not stop at all on my run today.

The hardest part for me is the second workout. Sometimes have to verbally lash myself to do it LOL...can't restart now after all this! Drinking water is still tedious. Diet, no alcohol, reading, picture, are all very easy.
 

Varlenheit

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Day 1 was a succes (Thank you guys for the advices about the water, when you stretch the intakes throughout the day it's actually not that hard).

Day 2 Here we go ! Writing this right after the 6AM outdoor workout, I've also added cold shower to this because it actually feels great after the morning workout.
 

Boogie

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You all are really going to make me listen to 20 hours of audio to find where he said you can't do back-to-back aren't you....

Actually I've been trying to find the source, but I did find this

Thanks for this link.

This may sound like a rant, but it is not. In a way it's a spoiler for some of what you learn in the program so if you want to learn the lessons solely through experience, skip this post and come back to read it later. Maybe you should just skip it until later. I have some reservations about writing this. Doing the program and not just reading about some of its lessons is much more impactful.

The point about having two separate workouts is that it forces you to:
1. make a little time management commitment multiple times per day where you say:
I've gotta do it today when can I do it?
That question isn't just for the workout. It's also the water, the reading, and everything else. It's all of it. You're having to think how to get this done in your day. You don't want to go drink 5 glasses at a time. That's stupid, potentially dangerous, and you don't learn to control yourself through the entire day. This program is all about lessons.
2. arrange things that might come up in your life to still fulfill those commitments no matter what. You are learning that squeeze these two workouts in even if one workout is more convenient. Convenient isn't in the game plan of business or a committed person's life. You have to get it done because you made a commitment to the process. Two workouts, not one, is the process. This is supposed to make your life harder not just be a workout. The workout is the tool to make you spend time and do something hard. He made the rule so this would be harder on you. You have workout and you have time management and commitment and belief and success. He's doing it to teach to to persevere and to manage yourself and your time to learn and feel success.
3. the follow through of forcing yourself to take action on those commitments
You have to succeed or you have to start over. The penalty in business or life can be much more harsh. Get after it. Go make life happen.

This is the the essence of self discipline and loving the process or loving what you do instead of doing what you love. It's getting the fulfillment of micro successes on the path to the macro success. These are steps to make you believe in yourself no matter what to succeed in finishing no matter what. To overcome big barriers by overcoming small ones along the way. You are learning to love the little victories and getting fulfillment even if you aren't loving walking or running or doing pushups in a hard rain, snow, hail, high heat, whatever. It has to get done. Honor your commitment. Love what you do. Love accomplishing even if you don't love the thing so you get it done.

In business, you may have to get up early in the morning and work and do it again at night or whenever. What if you have a business proposal due or software that you have to deliver to a customer or a product that you have to get on the market so you get money so you can feed your kids, you have to deliver. In business, you may have to get up early in the morning and work and do it again at night or whenever. That's life. That's true whether you're white collar or blue collar or boss or laborer, you have to deliver and make stuff happen or you lose, the company loses, your family loses. That's not just capitalism. That is life and achievement and working for a cause even if a non-monetary cause. That's why the lazy don't make it in any pursuit and they think they want and need politicians to make their lives easy. They don't get the process. Self actualization or other rewards comes from overcoming obstacles and realizing that is the path through life not being given something easy.

If you were a successful student as a kid, you probably did something similar. You might have forgotten the lessons of school or thought you didn't have to do that as a an adult in the business world - that you wouldn't have to fit homework in morning and night or be inconvenienced. Screw that. You do. That's life. That's the difference between someone who really makes it in life. Until you are totally free (whatever that is), and even then, things will come up, you will have to perform to get anything or accomplish anything worthwhile in life. Free and easy isn't good and needs to be out of your thinking. If we didn't have the business world and civilization, your commitment would be to go hunting and gathering or cooking or whatever. It's all part of life. You have to do to get.

When are you going to read those 10 pages? Is it when you are dog tired and want to go to sleep or when your significant other is hot for some action at bed time? Probably not. Go plan to fit the reading in during your day too. Maybe it's reading 1 page an hour during breaks in work. If that's what it takes, go get it done. If you are an academic, you do the same thing. You constantly need to be learning and juggling that into your life. Go do it.

This isn't a workout plan. This is a life plan. He gets pissed when people call it a challenge. It's not a challenge in his mind. This is a program. A course. Something to learn a lot about life and success and in the process build yourself mentally and ultimately physically. The tip of the iceberg is the obvious payoff, the increase in physical fitness and changes in your body. What is really under the water is the mental change, the force of will you have to develop to make it happen.

This course could have been to find some way to juggle life to write two business proposals per day spending at least 45 minutes on each one and after 75 days, you would have sent out 150 business proposals and you would have learned a lot and made commitments a lot and gotten a lot better and more efficient about writing business proposals, juggling life, learning what you need to know about each potential deal, and you probably would have built some sort of business in the end, and you would know how success works and what it feels like.

He is teaching the same thing. Just in a way that gets you fit.

That's why this isn't a challenge. Treat this more as what is Andy trying to beat into your head through your decisions, effort and actions to ultimately feel success and learn how to make success.

That is this program.

Life and business is all about making commitments that you need to juggle and make happen. Not passively. Very actively. Grit, determination, passion, desire to win, need to win.

Have I said that enough times?

If you take a few minutes and read each of these screens and watch Andy's videos in this instagram link, it will help you understand from him where this is all going especially if you haven't listened to the podcast.


Inherent in all of this is that you have to have the presence of mind to coordinate your day to achieve everything that you've just committed to add to your day and not slip up. Remember the commitment. That's even a little more explicit in Phase 1 and you don't want to forget to turn that shower knob to cold. Every action if not consciously done has a cost. Don't forget. It can be the little things that cause you to succeed or fail.

I need to go drink a 14 oz glass of water. It's time.
 
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Dark Water

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My best recent purchase for less than $20 was a Camelbak 1000ml water bottle. Previously, went through cases of 24 pack Poland Springs like it was nobody's business...

All I gotta do is fill it up a little less than 4 times per day and that's it... Water part of the challenge is done.

Perfect for the gym, in the car, next to my computer while I work, and next to my bed while I sleep.

I mean, it's just a water bottle, but I've seen a few comments through the thread worried about water intake. Keepin' one of these at your side will essentially eliminate that part of the challenge for you. Plus, much less plastic water bottle recycling.
 
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cmor16

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The point about having two separate workouts is that it forces you to:
1. make a little time management commitment multiple times per day where you say:
I've gotta do it today when can I do it?

2. arrange things that might come up in your life to still fulfill those commitments no matter what. You are learning that squeeze these two workouts in even if one workout is more convenient. Convenient isn't in the game plan of business or a committed person's life. You have to get it done because you made a commitment to the process. Two workouts, not one, is the process. This is supposed to make your life harder not just be a workout.
Thanks for this. I was waiting for someone to justify why separate workouts are "harder" than B2B.

I totally get it and have a good understanding of the program, having devoured MFCEO podcast over the course of a few months as well as following on IG and subscribing to his newsletter.

(note: I have only done the workouts B2B once in 57 days and it was before I failed on my 1st Day 16)

Still, there are 2 reasons I am bothered by this:

1) It isn't explicitly written in the rules. I can get over this, but it seems to be a grey area and should be clarified, at least in the "fine print" similar to the no audiobooks rule. I remember him saying that a 90 walk doesn't qualify, but there was no mention of doing 2 separate workouts B2B being against the rules.

2) Who's to say what's convenient or not? In some situations two 45 minute workouts B2B might be less convenient than splitting them. Now, if you are deliberately going B2B to make it easier on yourself, then clearly you aren't getting the spirit of the program and likely won't get the full benefit. As long as you are consistently making yourself uncomfortable, then I don't see a problem with it.

Just my 2 cents. I won't be doing any B2B workouts to stay within the "rules".
That said, I don't discount the progress made by others who have in the past or may do so in the future as long as they are truly holding themselves accountable and pushing their limits (physically and mentally).
 
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Who's to say what's convenient or not? In some situations two 45 minute workouts B2B might be less convenient than splitting them. Now, if you are deliberately going B2B to make it easier on yourself, then clearly you aren't getting the spirit of the program and likely won't get the full benefit. As long as you are consistently making yourself uncomfortable, then I don't see a problem with it.
Exactly my thoughts.

It isn't in any of the rules and no one still has a direct source of him saying this.

It is hard enough already. It took me 16 times to complete this before. I don't even know if some of the people arguing about this in this thread are even doing the challenge.

I DO remember Andy going on a lot of rants about people trying to make it harder from day one cause they think it isn't challenging enough. He says to just do it as he said to do it (the rules), so that is what I am doing.

That being said I always aim to split them anyway because it is harder.

And when I did them back to back in the past it was a last resort because my day had gone all wrong but I was still making sure I completed the challenge.

In short - it was always challenging which was the point.

It is kinda like the water thing. Sometimes you mess up and have to drink a lot a few minutes before you go to bed. That sucks and obviously isn't smart but you get it done anyway and adjust for the next time.

Ideally, you always have it well planned out and work your plan. But when things go wrong you still get it done and make sure you finish. To me, that was the lesson.

So ya aim to split them. But if you get caught out it isn't a fail - it is a lesson.

My thoughts anyway.
 
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Let's leave it at that for the split workouts. You can decide for yourself.
The last thread had people arguing about the water for several pages.

---

A good all-around piece of advice is to stack everything towards the front of the day.

While it seems very obvious I used to mess up on this a lot...

"I want to take a pic after the gym so I look stronger"

"I can read tonight on my flight"


The problem with leaving it later in the day is eventually... you will forget one thing.

Now I take the photo right away in the morning. I read as early as I can. I do one workout right away. Nothing gets left to later cause you increase the risk of obstacles or forgetfulness.

If you find yourself cramming stuff in after 4-6pm then adjust right away.
You will end up failing over 75 days if you cut it too tight continuously.
 

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