Her 75
Get the app

Her 75 Rules: Every Daily Habit Across All 6 Modes

By The Her 75 Team· Reviewed by Dr. Lila Chen, RD, MS· Last updated
Download on the App StoreDownload free rules PDF

The five-rule Her 75 framework

Every Her 75 mode runs on the same five-rule scaffold. Only the intensity changes:

  1. Move. Daily movement, ranging from a 20-minute walk on Glow Within to two 45-minute workouts on 75 Day Hard.
  2. Hydrate. Water target, scaled to mode: optional on Glow Within, 3 L on 75 Soft, 1 gallon on 75 Day Hard.
  3. Read or learn. 10 pages of any book on Soft; nonfiction-only on Medium and Hard; or a 15-min learning task on Better Me.
  4. Eat with intention. Mode-specific: mindful eating with a weekly flex day on Soft; strict on Hard; sugar-free on Sugar Free.
  5. Capture. Daily progress photo (weekly on Glow Within) plus a 2-sentence reflection on Medium and Better Me.

75 Soft rules

  1. Move your body for 45 minutes a day, one rest day per week
  2. Drink 3 liters of water
  3. Read 10 pages of any book — yes, fiction counts
  4. Eat well 6 days a week, enjoy life on the 7th
  5. Take a daily progress photo

Full guide: See the 75 Soft challenge page →

75 Medium rules

  1. Two 30-minute workouts a day, one can be a walk
  2. Drink 3.5 liters of water
  3. Read 10 pages of nonfiction or self-help
  4. Follow your chosen diet — one planned treat per week
  5. Take a daily progress photo and reflection note

Full guide: See the 75 Medium challenge page →

75 Day Hard rules

  1. Two 45-minute workouts a day, one outdoors
  2. Drink 1 gallon of water (modify around your cycle)
  3. Read 10 pages of nonfiction
  4. Follow a diet with no cheat meals, no alcohol
  5. Take a daily progress photo

Full guide: See the 75 Day Hard challenge page →

Glow Within rules

  1. 10-minute morning skincare routine
  2. 20-minute walk in sunlight
  3. 8 hours of sleep — set a wind-down alarm
  4. Journal one gratitude every night
  5. Take a weekly glow-progress photo

Full guide: See the Glow Within challenge page →

Better Me rules

  1. 30 minutes of movement daily
  2. One learning task: 15-min language, book, or course
  3. Hydrate — 2.5 liters
  4. Daily 5-minute meditation or breathwork
  5. Daily reflection: one win + one lesson

Full guide: See the Better Me challenge page →

Sugar Free mode rules

  1. No added sugar in any food or drink for 75 days. Whole fruit is allowed.
  2. Read every label. The app flags hidden sugars (dextrose, maltose, corn syrup).
  3. 30 minutes of daily movement.
  4. 3 liters of water.
  5. Daily progress photo plus craving log — the app charts your sugar withdrawal pattern.

What happens if you miss a day?

  • 75 Day Hard: full restart at Day 1 — per Andy Frisella's original rules.
  • 75 Medium: pause one day, resume — your day count carries.
  • 75 Soft, Glow Within, Better Me, Sugar Free: no restart. Repeated misses (3+ in a week) trigger an in-app prompt to step down a mode.

Cycle-aware modifications (every mode)

  • Menstrual phase: workouts can be walks; reduce water target by 0.5 L.
  • Luteal phase: full carbs, gentler intensity, 8 hours sleep.
  • Ovulation: hardest workouts here — your body is primed.
  • Pregnancy: switch to Glow Within with OB clearance.
  • Postpartum: wait 12 months, restart with 75 Soft.

Frequently Asked Questions

What are the Her 75 rules?+

Her 75 has six modes, each with its own five-rule set. The shared framework is: a daily movement habit, daily water target, daily reading, mindful eating, and a daily progress photo. Each mode tunes intensity — 75 Soft is gentle, 75 Day Hard is extreme.

Do I have to follow all five rules every single day?+

On 75 Day Hard, yes — missing any rule means a full restart. On every other Her 75 mode (Soft, Medium, Glow Within, Better Me, Sugar Free), you can pause a day and resume without restarting. The whole point of Her 75 is sustainable habit-building.

Can I create my own Her 75 rules?+

Yes. The Her 75 app supports custom challenges where you set your own five rules over 75 days. Most users start with a built-in mode for the first 75 days, then customize for round two.

Are Her 75 rules the same as 75 Hard rules?+

No. Andy Frisella's original 75 Hard is one specific rule set. Her 75 is a women-first wellness app with six modes — including a cycle-aware adaptation called 75 Day Hard that respects female physiology. The other five Her 75 modes are not 75 Hard variants.

Where can I download a printable Her 75 rules PDF?+

Download the free Her 75 rules cheat sheet PDF at her75app.com/tools/rules-pdf — it covers all six modes, modifications, and a 75-day tracker grid you can print.