The Rise of Gentle Growth: A Counterpoint to Extreme Challenges

The 75 Grow challenge, conceived by artist and TikTok creator Margaret Duncan (@bad_art_every_day), offers a refreshing perspective on self-improvement. Unlike its more rigid counterpart, 75 Hard, 75 Grow centers around nurturing three key areas: movement, avoiding avoidance, and practicing creativity. The premise is simple: choose one achievable goal within each category and commit to it for 75 days.

Duncan emphasizes that the power of 75 Grow lies in its adaptability. “Purposefully, these are broad categories that I encourage people to get specific and measurable with,” she explains. “The biggest thing is making the challenge small enough.” This approach acknowledges that lasting change isn’t born from drastic overhauls, but from consistent, manageable steps.

But why is this gentler approach gaining popularity? Many find that the all-or-nothing mentality of extreme challenges fosters guilt and discouragement, ultimately hindering progress. 75 Grow, on the other hand, prioritizes self-compassion and sustainable habits. It’s about building a life you enjoy, not enduring a temporary period of hardship.

Did You Know? The concept of habit stacking – linking a new habit to an existing one – can significantly increase your success rate with the 75 Grow challenge.

Defining Your 75 Grow: Movement, Avoidance, and Creativity

The three pillars of 75 Grow – movement, avoiding avoidance, and practicing creativity – are intentionally broad, allowing for personalized goal setting. Movement doesn’t necessarily mean intense workouts; it could be a daily walk, a yoga session, or simply taking the stairs instead of the elevator. Avoiding avoidance tackles procrastination head-on, encouraging you to confront tasks you’ve been putting off, from paying bills to scheduling appointments. And practicing creativity isn’t limited to traditional art forms; it could involve cooking, writing, gardening, or any activity that sparks joy and self-expression.

What goals should you set? Consider what truly resonates with you. What small changes would make a meaningful difference in your daily life? Don’t aim for perfection; aim for consistency. As Duncan advises, focus on feeling like your best self, not a completely different person.

For example, one individual might commit to a 15-minute walk each day (movement), responding to one neglected email each morning (avoiding avoidance), and spending 30 minutes journaling each evening (creativity). The possibilities are endless.

A Personal Journey with 75 Grow

In an effort to cultivate a more balanced and fulfilling routine, I embarked on my own 75 Grow journey. Guided by Duncan’s principles, I selected goals that felt attainable yet challenging. Recognizing the importance of consistency, I focused on habits that would contribute to my overall well-being.

My movement goal involved incorporating daily walks, gradually increasing intensity as my fitness improved. Avoiding avoidance meant tackling long-postponed chores, like laundry and grocery shopping, with the reward of a small treat afterward. And for creativity, I decided to finally complete a years-long scrapbook project, dedicating time each week to preserving memories.

What challenges have you faced in your own self-improvement efforts? And what small steps could you take today to begin cultivating positive change?

Navigating Setbacks and Staying Motivated

Duncan acknowledges that setbacks are inevitable. “View this as an experiment,” she suggests. “Try it out one way for a week, then review your data. Ask yourself (not ChatGPT) what worked and what didn’t, what felt easy and good and what felt challenging.” Flexibility is key. Don’t be afraid to adjust your goals if they’re not serving you.

The core principle of 75 Grow isn’t about achieving perfection; it’s about building the ability to show up for yourself, day after day. It’s about fostering a sustainable practice that aligns with your values and supports your well-being.

Pro Tip: Track your progress visually – whether through a journal, a habit tracker app, or a simple calendar – to stay motivated and celebrate your achievements.

The Long-Term Benefits of Gentle Growth

The true measure of success with 75 Grow isn’t about dramatic transformations; it’s about cultivating a consistent practice of self-care and intentional living. Duncan emphasizes that the commitment to tracking your progress – whether in a journal, on your phone, or on a physical habit tracker – is a significant indicator of success. “Did you escape the cycle of only offering perfect actions and then falling into quitting and exhaustion? If yes, you have been successful, in my mind, to the principle of 75 Grow.”

Ultimately, 75 Grow is a reminder that growth is a journey, not a destination. It’s about embracing the process, celebrating small victories, and cultivating a deeper connection with yourself. It’s about building a life that feels authentic, fulfilling, and sustainable.

Frequently Asked Questions About the 75 Grow Challenge

1. What is the 75 Grow challenge and how does it differ from 75 Hard? The 75 Grow challenge is a 75-day self-improvement program focused on cultivating three habits – movement, avoiding avoidance, and practicing creativity – with a focus on sustainability and self-compassion, unlike the more rigid and demanding 75 Hard.
2. What kind of goals are appropriate for the ‘movement’ category in 75 Grow? Movement goals can range from a 10-minute daily walk to regular gym sessions, focusing on consistency rather than intensity. The key is to choose an activity you enjoy and can realistically maintain.
3. How can I overcome procrastination and effectively address ‘avoiding avoidance’ during the 75 Grow challenge? Start by identifying the tasks you consistently put off and break them down into smaller, more manageable steps. Schedule dedicated time for these tasks and reward yourself upon completion.
4. Is it okay to adjust my 75 Grow goals if they prove too difficult or easy? Absolutely! Margaret Duncan encourages viewing the challenge as an experiment and adjusting your goals based on your experience. Flexibility is crucial for long-term success.
5. What if I miss a day of my 75 Grow challenge? Don’t let a missed day derail your progress. Acknowledge it, learn from it, and recommit to your goals the following day. Consistency over perfection is the guiding principle.
6. How does the 75 Grow challenge promote mental well-being? By prioritizing creativity and self-compassion, the 75 Grow challenge encourages you to nurture your passions and build a more positive relationship with yourself.