This page has a free printable 75 Hard tracker, plus one for 75 Soft and one for 75 Medium. Each is a one page PDF with all 75 days and a checkbox for every daily rule. Print it, write your two dates on it, and tick each box the day you do the task.
Below the downloads you get an end date calculator and the same checklist as text to copy. The last part covers how to use a tracker so it changes what you do.
Download the Free Tracker PDFs
Pick the sheet for your challenge. Each one is a single page that prints on A4 and on US Letter. There is no sign up.
75 Hard Tracker PDF
Five boxes a day: workouts, water, diet, reading and photo. It has a field for your attempt number and states the restart rule in plain words.
75 Soft Tracker PDF
Four boxes a day: workout, water, eating well and reading. A line at the end of each week holds your count of full days. A final count sits under day 75.
75 Medium Tracker PDF
Five boxes a day: workout, water, diet, reading and five minutes of meditation or prayer. Day 1 and day 75 carry a photo mark. There is also a blank for your water target in ounces.
All three sheets share one frame. Each has start and end date fields, the rule list, and 75 numbered days grouped into weeks. Each also states what happens after a missed day.
These trackers are unofficial. Lock In is not affiliated with or endorsed by Andy Frisella or the 75 Hard program. 75 Soft and 75 Medium have no official rule set, so those two sheets use the most common version.
End Date Calculator for 75 Hard, Soft and Medium
Day 75 is your start date plus 74 days, because the start date is day 1. Pick your start and read off the end date. The sum is the same for all three challenges.
Weekly count: every Thursday, first on January 7, 2027. That is day 7, the end of your first week.
75 Hard Restart Helper
75 Hard sends you back to day 1 when you miss a task. Enter the day you missed to see the new dates. 75 Soft and 75 Medium have no restart, so skip this part.
No miss, no restart. Leave this empty.
The calculator counts calendar days on your own device. Nothing you enter is stored or sent anywhere, so write both dates on your tracker.
The Daily Checklist as Text
No printer? Copy the list for your challenge into a notes app and duplicate it once a day.
75 Hard Checklist
75 Soft Checklist
75 Medium Checklist
How to Use a Tracker So It Works
A tracker works when it records what happened, on the day it happened. Three habits make the difference.
Mark Each Rule the Day It Happens
Tick the box right after the task, or before bed at the latest. A box you fill in from memory the next morning is a guess. That matters most on 75 Hard, where one missed task resets the count.
Count Once a Week
On day 7, count your full days. A full day is a day with every box ticked. Write the number on the sheet, then repeat on day 14, day 21 and so on. The calculator above tells you which weekday that is.
The number shows you what to fix. Say the water box is empty four days out of seven. The rule is not the problem. The setup is. Give the task a fixed time, or make it easier to start.
Why Paper Beats Memory
A pooled analysis of 138 studies with 19,951 participants tested this. People who were prompted to monitor their progress reached their goals more often. The effect was larger when they physically recorded the progress. It was also larger when the record was reported or made public.
A printed sheet does both. You record with a pen, and a sheet on the wall is public to everyone you live with.
When You Miss a Task
- 75 Hard: the count goes back to day 1. Print a new sheet and raise the attempt number. The restart helper above gives you the new end date.
- 75 Soft and 75 Medium: leave the box empty and keep counting. Then never miss twice in a row.
An empty box is data, not a verdict. In a 12 week study of habit formation, one missed day did not materially affect the process. If one miss turns into a week, the recovery protocol covers the first 24 hours after a lapse.
Print Notes for A4 and US Letter
Each PDF is sized to the area that A4 and US Letter share. So one file fits both papers, and nothing is cut off.
- Scale: print at 100 percent, which some dialogs call actual size. βFit to pageβ works too.
- Layout: portrait, one sheet, one side.
- Color: black and white is fine. The sheet is white with dark lines, and its one gold accent prints as gray.
- Margins: at least 12 millimeters on every side, about half an inch. An ordinary home printer can reach that.
Where to Put the Sheet
Put it where your day ends, because that is where the last box gets ticked.
- Next to the bed, if reading is your last task.
- On the fridge, if you want the people you live with to see it.
- On a clipboard in your gym bag, if you train away from home.
Keep a pen with the sheet. A tracker without a pen gets filled in tomorrow.
The Rules Behind Each Sheet
The sheets give each rule one line. The full rules, with the fine print, have their own pages:
- 75 Hard challenge rules: the five tasks and what a missed day costs.
- 75 Soft challenge rules: four rules, made countable.
- 75 Medium challenge rules: six habits and what 90 percent means in numbers.
- 75 Hard vs 75 Soft vs 75 Medium: how to choose between the three.
This page is not medical advice. Talk to a doctor before you start if you have a medical condition or are pregnant. The same goes for a history of disordered eating.
The Lock In Protocol
A tracker is a measuring instrument. Give every rule one box and mark it on the day the task happens. Count the full days once a week and write the number down. When the count drops, change the system: fix the time of the task or shrink it. Trust the sheet, not how the week felt.
Key Takeaways
- Three free trackers, one page each: a 75 Hard tracker with five boxes a day, a 75 Soft tracker with four, and a 75 Medium tracker with five plus two photo days.
- Day 75 is your start date plus 74 days. Start on January 1, 2027 and your last day is March 16, 2027.
- Tick each box the day the task happens. Then count your full days once a week and write the number on the sheet.
- Paper beats memory. Across 138 studies, monitoring progress raised goal attainment, and the effect was larger when people physically recorded it.
- One file fits A4 and US Letter. Print in portrait at 100 percent. Black and white is fine.
Frequently Asked Questions
Is there a free 75 Hard tracker PDF?
Yes. This page has a free 75 Hard tracker as a one page PDF. It lists the five daily tasks, has fields for your start and end date, and gives you five checkboxes for each of the 75 days. There is no sign up. It is an unofficial tracker and is not affiliated with Andy Frisella or the 75 Hard program.
How do I track the 75 Soft challenge?
Print the 75 Soft tracker and write your start and end date on it. Each day, tick four boxes: one 45 minute workout, 3 liters of water, eating well, and 10 pages of reading. At the end of each week, count the days with all four boxes ticked. A missed day does not restart 75 Soft, so leave the box empty and keep counting.
When does my 75 Hard challenge end?
Day 75 is your start date plus 74 days, because the start date is day 1. If you start on Friday, January 1, 2027, your last day is Tuesday, March 16, 2027. The calculator on this page gives the end date for any start, and the new end date if you have to restart.
What should a 75 Hard checklist include?
A 75 Hard checklist needs the five daily tasks: two 45 minute workouts with one outdoors, one gallon of water, a diet with no cheat meals and no alcohol, 10 pages of nonfiction, and a progress photo. It also needs your start date, your end date, and the restart rule, since one missed task sends you back to day 1.
Can I print the tracker on both A4 and US Letter?
Yes. Each PDF is sized to the area that A4 and US Letter share, so the same file fits both. Print it in portrait at 100 percent, which some print dialogs call actual size. Nothing is cut off on either paper.
Is there a printable 75 Medium tracker?
Yes. The 75 Medium tracker has five daily checkboxes for the workout, water, diet, reading, and meditation or prayer. Day 1 and day 75 are marked for the two photos. 75 Medium has no official rule set, so the sheet uses the most common version.
References
- Harkin, Webb, Chang, Prestwich, Conner, Kellar, Benn and Sheeran. Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychological Bulletin, 2016 (PubMed)
- Lally, van Jaarsveld, Potts and Wardle. How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 2010.
- The 75 Hard Challenge: rules, origin, and risks, reviewed by a sports performance psychologist (Cleveland Clinic, September 2025)
- The 75 Soft Challenge: rules and why there is no restart (Cleveland Clinic, November 2023)
- The 75 Medium Challenge reviewed by a sports medicine physician: common rules, benefits, and risks (Cleveland Clinic, July 2026)
