Starting the 75 Hard Challenge has been transformative—not just for my physical health but also for my mindset and faith. Here’s how I’ve been using concepts like habit stacking and implementation intention, paired with Biblical guidance, to stay on track. Take a look at my Day 1 vs Day 7!
Morning Wins
This morning, my husband took our oldest son to school, giving me the perfect window to complete my usual routine and add a brisk 45-minute walk outside in the frigid air. Starting the day with movement not only boosted my energy but also reinforced the power of habit stacking.
James Clear’s Atomic Habits introduced me to the concept of habit stacking: linking one habit naturally to the next. For example, after completing one task, the next seamlessly follows—like snapping a selfie after a workout or hydrating after a meal. When these “dominoes” fall in order, everything flows effortlessly. But if one piece is out of sync, it takes significant effort to reset.
I’ve also embraced the idea of implementation intention—a strategy Clear outlines that involves pre-planning when and where to complete specific tasks. This is the backbone of my approach to the 75 Hard Challenge. My checklist, built into my calendar, ensures I’m always clear on the next step, reducing decision fatigue and procrastination.
Faith and Focus
A recent tie-in from my Bible study offered a profound connection to these principles. Ephesians 4 encourages us to “walk worthy of the calling you’ve received,” emphasizing intentionality in our actions. Similarly, success in any challenge isn’t about waiting for motivation but about following clear instructions.
Even Jesus modeled this. In John 16, He left so the Holy Spirit—the Helper—could guide us. This same Spirit nudges us to take the next right step, even when we feel uncertain or unmotivated. For me, aligning my physical, mental, and spiritual efforts has been a source of strength during this challenge.
A Balanced and Productive Day
With a solid plan in place, the rest of my day flowed smoothly. I didn’t have to stress about drinking enough water because I had already planned when and where to do it. My evening wrapped up with a workout at the YMCA, some journaling, and a reflection on my day—all before 9 PM!
Going to bed with a sense of accomplishment, especially being able to work on business related stuff, and purpose not only enhances my sleep but also prepares me to take on the next day with renewed energy and clarity.
Key Takeaways
- Use habit stacking to connect tasks naturally and create an effortless flow.
- Practice implementation intention by scheduling your tasks ahead of time.
- Draw on faith for guidance and inner strength and shape your actions.
If you’re tackling your own challenge, I hope these strategies inspire and equip you to persevere. Whether it’s fitness, faith, or personal growth, the key is taking intentional steps forward—one day at a time.
Disclosures & Disclaimers
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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.
Core Focus DPT 
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