75 Day Challenge Tracker Printable (Free PDF)
Free 75 day challenge tracker printable: a 5-page PDF with 75 boxes per rule, a 75-day streak, weekly check-ins and a day 75 review. Works for Hard, Soft or Medium.
This is a free 75 day challenge tracker printable: a 5-page PDF with a box for every rule on every one of the 75 days, a 75-day streak to colour in, an 11-week check-in and a day 75 review. It works for 75 Hard, 75 Medium, 75 Soft, a glow-up 75 or your own rules, because you write the rules in yourself. Download the 75 day challenge tracker PDF (A4 landscape, free, no sign-up).
What is in the 75 day challenge tracker PDF
Five A4 landscape pages in soft pastels on white, so they print cleanly on a home printer. On US Letter, choose "fit to page" in the print dialog.
- My 75 day challenge. Tick your version (75 Hard, 75 Medium, 75 Soft, Glow Up 75 or your own), write your day 1 and day 75 dates, your why and up to six daily rules, then sign it. A table beside it lists the rules of all four versions, so you can copy yours across without looking them up.
- Days 1 to 38. Eight rule rows with 38 boxes each, plus an "all done today?" row and a total column. Alternate weeks are shaded so you can find today at a glance.
- Days 39 to 75. The same grid for the second half. Together the two pages give every rule exactly 75 boxes.
- 75-day streak and weekly check-in. Seventy-five circles in rows of 15, with days 15, 30, 45, 60 and 75 marked, and an 11-row weekly table for days hit, energy, sleep, one win and one thing to fix.
- Day 75 review. Seven questions to answer on the last day and two boxes for a day 1 and day 75 photo or note.
How to use a 75 day challenge tracker
Print all five pages before day 1, not as you go. A tracker you have to print again on day 39 is a tracker that stops on day 38.
- Fill in page 1 tonight. Pick a version and write each rule as something you can tick: "3 litres of water", not "drink more". If a rule can't be answered yes or no at bedtime, rewrite it.
- Copy the rules into the grids. One rule per row on both habit pages, in the same order, so row 3 is always the same habit.
- Tick once, at night. Fill each box as the rule is done, and the "all done today?" box last thing at night. If every box in the column is filled, colour that day's circle on the streak page.
- Sunday check-in. Count the days you hit everything that week and write one win and one fix. The fix is for next week, not a reason to start again.
- Day 75. Fill in the review before you celebrate, while you still remember the hard weeks.
Stick the habit page where you see it every morning: the fridge, the bathroom mirror, the inside of a wardrobe door. Trackers in drawers don't get ticked.
What to write in the rule rows
Page 1 has the four common versions side by side. In short:
| Version | Daily rules | Miss a day? |
|---|---|---|
| 75 Hard | Two 45-minute workouts (one outdoors), a strict diet with no alcohol or cheat meals, a gallon of water, 10 pages of non-fiction, a progress photo | Back to day 1 |
| 75 Medium | One 45-minute workout, eat well and limit alcohol, 3 litres of water, 10 pages, 10 minutes of mindfulness | Carry on |
| 75 Soft | One 45-minute workout with a recovery day a week, eat well and drink only socially, 3 litres of water, 10 pages of any book | Carry on |
| Glow Up 75 | Move 45 minutes, SPF before you leave, hair care, 3 litres of water, 10 pages with no feed, phone out and lights off by 12 | Carry on |
The grid has eight rows because most people add one or two rules of their own (no sugar, 10,000 steps, a skincare routine, no takeaway). Leave the extra rows blank if you don't need them. For the full rules and how to choose between versions, read our 75 day challenge guide or the 75 soft challenge rules.
75 Hard tracker vs 75 Soft tracker: do you need a different sheet?
No. The difference between them is the rules and the restart, not the paper. On 75 Hard, a single empty box means you start again at day 1, so print an extra copy of pages 2 and 3 in case. On 75 Soft, 75 Medium and glow-up versions, a missed box stays white and you carry on, which is why the streak page counts circles coloured rather than days in a row: 68 out of 75 is a real result.
Printable or app: which tracker works better?
Paper wins on visibility. You see the whole grid at once, and a wall of filled boxes is hard to walk away from. It loses when you're away from home, and it can't remind you at 9 pm that two boxes are still empty.
If you'd rather track on your phone, Bloom is our challenge tracker for Android and iPhone. Glow Up 75 is built in with its six daily rituals, alongside nine other challenges such as Winter Arc, That Girl Era and Soft Life Reset, or you can set your own rules. You tick each ritual as you do it, keep the streak, and an AI accountability partner texts you when a ritual is still open. Plenty of people use both: the app during the day, the sheet on the fridge as the scoreboard.
Common questions
Is this 75 day challenge tracker free?
Yes. The PDF is free to download and print for personal use, with no email or sign-up.
Does it work for 75 Hard?
Yes. Write the five 75 Hard rules into the rows. Since a missed day restarts the challenge, print a spare copy of the two habit pages.
What size is the printable?
A4 landscape. On US Letter, pick "fit to page" when you print and the grids still fit.
How many boxes does the tracker have?
75 per rule: days 1 to 38 on page 2 and days 39 to 75 on page 3, for up to eight rules, plus an "all done today?" row.
Is there a 75 day challenge tracker app?
Yes. Bloom tracks Glow Up 75 and other challenges on Android and iPhone, with a streak and daily ritual check-offs.
What if I miss a day on 75 Soft?
Leave that day's boxes and circle white and carry on the next day. Only 75 Hard sends you back to day 1.
