75 Hard and the Power of Reading
The 75 Hard Challenge, created by Andy Frisella, is a mental toughness journey built on discipline, resilience, and personal growth. One essential program component is reading 10 pages of a non-fiction book daily. When I completed 75 Hard, I experienced a profound shift—not just physically but mentally and emotionally. My focus sharpened, my mental clarity skyrocketed, and I felt greater control over my well-being. Combining reading with exercise, nutrition, and hydration created a powerful formula that elevated every aspect of my life.
But reading isn’t just a task in a challenge—it’s a workout for your brain that enhances cognitive function, reduces stress, and builds resilience. Beyond that, it positively impacts your physical, mental, and emotional health, making it one of the most underrated tools for personal growth.
How Reading Enhances Your Overall Well-Being
1. Boosts Brain Function for Mental Sharpness
Just like lifting weights strengthens your body, reading strengthens neural pathways, improving memory, problem-solving, and critical thinking. Keeping your mind engaged helps prevent cognitive decline and keeps your brain sharp as you age.
2. Reduces Stress & Promotes Relaxation
Reading can be a form of active meditation. Studies show that just six minutes of reading can lower stress levels by up to 68%, helping to calm the mind and reduce anxiety. This stress reduction supports heart health and lowers blood pressure, contributing to your physical well-being.
3. Improves Emotional Intelligence & Empathy
Fiction, in particular, immerses you in different perspectives and emotional experiences, enhancing empathy and emotional awareness. Developing a deeper understanding of human behavior can improve relationships, communication, and social skills.
4. Enhances Focus & Builds Mental Discipline
Unlike the constant distractions of social media, reading trains your brain to focus deeply and think critically over extended periods. This heightened focus and mental discipline naturally spill over into other areas of life—improving productivity, goal-setting, and decision-making.
5. Elevates Mood & Combats Depression
Immersing yourself in a good book can offer a much-needed escape, boosting mood and alleviating symptoms of anxiety and depression. Reading promotes a sense of calm and stability, contributing to emotional resilience and mental well-being.
6. Supports Better Sleep & Physical Recovery
Reading before bed—especially a physical book—signals to your brain that it’s time to wind down. This routine improves sleep quality by reducing screen time and promoting relaxation, which is crucial for physical recovery and overall health.
7. Fuels Curiosity & Lifelong Learning
Reading ignites curiosity and inspires continuous growth. Whether you’re exploring new ideas or mastering a skill, expanding your knowledge encourages a growth mindset, which enhances both mental toughness and emotional resilience.
How Much Should You Read?
To fully experience these benefits, aim for:
- For Brain Health & Stress Relief: 15–30 minutes/day
- For Cognitive Longevity: 30–60 minutes/day
- For Emotional Growth & Empathy: 20–40 minutes/day
- For Goal-Driven Learning & Development: 1+ hour/day
The 75 Hard Reading Component
The daily reading requirement in 75 Hard isn’t just about finishing books—it’s about building discipline, focus, and resilience. Reading consistently develops mental toughness and fosters a mindset of continuous learning, leading to long-term personal and professional growth.
Key Benefits:
- Develops consistency and discipline
- Strengthens focus and comprehension
- Promotes emotional intelligence and empathy
- Enhances overall well-being by reducing stress
Make Reading a Daily Habit
Start small—commit to 10–15 minutes a day and build momentum from there. Whether you’re following 75 Hard or adapting it to your lifestyle, daily reading will sharpen your mind, boost emotional resilience, and strengthen your mental toughness.
Pick up a book and start today—your mind and body will thank you!