How to Build Discipline Without 75 Hard: 5 Gentle Alternatives to Get You on Track
One of the latest wellness trends to sweep January is the 75 hard challenge - one of the toughest self discipline challenges that you can take in 2025!
It involves daily exercise, strict diet control, no alcohol, and a ton of mental toughness. While it’s undeniably effective for some, it’s also pretty extreme and not the ideal approach for everyone.
The good news? Building discipline doesn’t have to be about pushing yourself to the brink of burnout. There are gentler, more sustainable alternatives that can still help you cultivate the same sense of accomplishment, focus, and consistency—without the intense rigidity of something like 75 Hard.
So, if you’re ready to build lasting discipline and achieve your goals in a way that honors your well-being, read on.
1. Start with Micro-Habits
The biggest misconception when it comes to building discipline is that it requires an all-or-nothing approach. Many people believe that unless they go all-in, they won’t see results.
But here’s the thing: small, consistent actions often have the biggest long-term impact. This is where micro-habits come in.
What Are Micro-Habits?
Micro-habits are tiny actions that are so simple, you don’t have to “talk yourself into doing them.” The beauty of micro-habits is that they require minimal effort, making them easier to stick to over time.
For example, if you want to start exercising regularly but can’t commit to an hour-long workout every day, start with just 5 minutes of stretching or walking. The goal isn’t to jump in with both feet; it’s to create a solid foundation from which you can build.
By focusing on small tasks, you start to see consistency form in your life.
The more you repeat these small actions, the more ingrained they become in your routine. This consistency is the bedrock of discipline. And when you start checking off these small tasks, you’ll naturally feel motivated to tackle bigger challenges.
Next steps:
Pick one or two micro-habits to start with.
Want to get more active? Do five minutes of stretching or take a five-minute walk every morning.
Want to read more? Commit to reading just one page of a book a day.
These small actions will build momentum, and before you know it, you’ll be ready to increase the duration or intensity of your habits.
2. Create a Routine with Flexibility
One of the most important aspects of building discipline is having a solid routine, but it’s important to avoid rigidity. Too many rules or a tightly packed schedule can quickly lead to burnout, especially if life gets in the way.
A routine that offers flexibility allows you to stay disciplined without feeling overwhelmed.
When you have flexibility within your routine, you’re more likely to stick to it.
For example, instead of saying, “I must work out every morning at 6 AM,” tell yourself, “I will work out sometime before noon today.” This way, you’re still committed to your goal, but you’re not restricting yourself to a rigid timeframe.
Flexibility makes discipline feel more sustainable in the long run.
How to Build a Flexible Routine:
Set Non-Negotiables: Start by determining what your non-negotiables are—tasks you must complete each day. This might include things like journaling, exercising, or eating a balanced meal.
Build Room for Movement: Allow yourself to adjust the timing or format of your tasks. For example, if you usually work out in the morning but need an afternoon session, that’s perfectly fine.
Adapt When Necessary: Life doesn’t always go according to plan. If something unexpected comes up, it’s okay to shift your schedule without feeling guilty.
Top tip:
Identify three key habits you want to stick to daily. Then, design a flexible routine that allows you to check them off at any point during the day. This approach will help you stay disciplined without feeling pressured.
3. Implement the Two-Minute Rule
When it comes to building discipline, one of the most significant barriers is the feeling of overwhelm. You might look at your to-do list or think about a big project, and it paralyzes you. The key to overcoming this is making things feel less daunting.
The two-minute rule is simple: If a task takes two minutes or less, do it right away. The idea is to prevent procrastination by breaking tasks down into manageable chunks.
But it also works for building discipline in larger areas of your life. When facing a big project or habit you want to build, ask yourself, “What is the smallest version of this that I can start right now?”
The beauty of the two-minute rule is that it removes the resistance to starting.
When you tell yourself that something will take only two minutes, it becomes easier to begin. And once you’ve started, you’re more likely to keep going.
This approach builds momentum, which is crucial for developing lasting discipline.
Next steps:
The next time you feel hesitant to start something—whether it’s a workout, a creative project, or cleaning your house—tell yourself, “I’ll just do this for two minutes.” You’ll often find that once those two minutes are up, you’ll feel motivated to continue.
4. Practice Self-Compassion
One of the most common pitfalls when trying to build discipline is the idea that every action must be perfect. If you miss a day or make a mistake, it feels like all progress is lost.
This mindset is not only exhausting, but it also undermines your discipline.
Self-compassion is the act of being kind to yourself when you stumble or fall short of your expectations. Instead of criticizing yourself for not sticking to a plan perfectly, you acknowledge that mistakes are part of the process.
This mindset shift helps you bounce back quicker and prevents the negative self-talk that derails progress.
How to Cultivate Self-Compassion:
Forgive Yourself: If you slip up, don’t beat yourself up. Simply acknowledge it and move forward.
Be Your Own Cheerleader: Celebrate your small wins, even if they feel insignificant. Building discipline isn’t about perfection; it’s about consistency.
Shift Your Perspective: Instead of viewing setbacks as failures, see them as opportunities to learn and grow. Mistakes can be stepping stones to greater discipline.
Next steps:
If you miss a workout, eat something off your planned diet, or skip a journaling session, don’t dwell on it.
Practice saying something kind to yourself, like “It’s okay. Tomorrow is a new day.” This will help you avoid the guilt spiral and keep your focus on your long-term goals.
5. Use the Power of Accountability Partners
Building discipline can be a lonely journey, but it doesn’t have to be.
Having an accountability partner can make all the difference in staying committed to your goals. Whether it’s a friend, family member, or online community, accountability helps you stay motivated and on track.
When you share your goals with someone else, you’re more likely to follow through.
It’s the simple act of knowing that someone is counting on you to show up, whether it’s for a workout, a work project, or a personal goal. Plus, having someone to celebrate with can make the journey much more enjoyable.
How to Find an Accountability Partner:
Set Clear Expectations: Be clear about what you need from your accountability partner. Whether it’s a daily check-in or weekly progress updates, make sure you both know what to expect.
Choose Someone Who Supports Your Goals: It’s important that your accountability partner is someone who believes in your goals and will encourage you without judgment.
Use Digital Tools: If finding someone in person is difficult, consider using apps like Habitica, MyFitnessPal, or a journaling app where you can check in with your progress.
Reach out to a friend or join an online community that shares similar goals. Check in with each other regularly and keep each other motivated. The power of community and support can help you stay disciplined on your journey.
6. Adopt the “Progress, Not Perfection” Mindset
Lastly, one of the most important elements of building discipline gently is to let go of the need for perfection.
Perfectionism can paralyze you and stop you from even starting. The truth is, consistency and progress are far more important than perfection.
When you focus on progress, you take the pressure off yourself to be perfect. It’s about showing up consistently, even if it’s not perfect every single time.
This shift in mindset makes building discipline feel more achievable, and it allows you to celebrate the small wins along the way.
How to Embrace Progress Over Perfection:
Track Small Wins: Instead of focusing on what you didn’t accomplish, celebrate what you did. Did you do something today that you didn’t do yesterday? That’s progress!
Be Kind to Yourself: Recognize that life happens, and sometimes things don’t go as planned. Acknowledge your efforts, even when the outcome isn’t perfect.
Shift Your Focus: Instead of thinking about “getting it right,” think about learning and growing. You’ll be more motivated to keep going.
Each week, write down three things you accomplished, no matter how small. Reflect on how you’re making progress, and use that as fuel to keep building your discipline.
Discipline doesn’t have to be about harsh rules or an intense, high-pressure routine. It’s about consistency, kindness, and finding methods that feel sustainable for you. With micro-habits, a flexible routine, self-compassion, and accountability, you can build discipline in a way that supports your well-being and sets you up for lasting success.
Next steps:
So, take a deep breath and start small. You don’t need to jump into something extreme like 75 Hard to cultivate discipline. Gentle, steady steps will get you there—without the stress or burnout.
Ready to begin your journey? Start with one small change today, and watch how your discipline grows organically from there.
I would love to hear about your progress below!
