The 75 Hard Couples Therapy Challenge: Build the Relationship You Desire in 75 Days
You’re longing for the spark again and that feeling that you and your partner are in it together. But lately, connection feels just out of reach. You’re not sure how you got here, but you know you don’t want to stay stuck in this place of disconnection, tension, or silence. You’re tired of surface-level romance advice and want to actually strengthen your bond, this 75 Hard Couples Therapy Challenge is for you.
Inspired by the mental toughness of the original 75 Hard Challenge, this relationship-centered version focuses on emotional intimacy, communication, and mutual growth. It’s not about posting selfies and pretending things are perfect. It’s about building habits that help your relationship actually thrive.
Whether you're in couples therapy and want to reinforce progress, long-term partners looking to reconnect, preparing for long-term commitment, in a new relationship or simply want to reconnect, this challenge will push you to show up daily for you and your partner.
What Is the 75 Hard Couples Therapy Challenge?
The 75 Hard Couples Therapy Challenge is a 75-day commitment designed to help romantic partners deepen emotional intimacy, better communication skills, strengthen conflict resolution habits, create a sense of shared purpose and accountability, and develop daily rituals that promote long-term relational health.
Unlike trendy “relationship challenges” that fade after a week, this one requires consistency, vulnerability, and intention. If you skip a day? You start over at Day 1. It’s tough love, but the growth is real.
Why 75 Days?
Because transformation takes time. Real change doesn’t come from a one-time grand gesture,it comes from daily micro-actions. In 75 days, you’ll build emotional endurance, healthier habits, and a stronger sense of partnership.
The Daily Rules
You and your partner must complete all 7 tasks every day. No skipping. No excuses. Miss one? Start over.
1. Daily Relationship Check-In (10–15 minutes)
Each day, take intentional time to emotionally check in. Ask one open-ended question and listen without interrupting.
Prompt ideas:
"What did you appreciate about me today?"
"Is there anything we’re avoiding talking about?"
"What’s one small way we can connect more tomorrow?"
2. Therapy-Style Activity
Engage in one relational growth activity together each day. Rotate between:
Answering questions from the Gottman Card Deck app
Taking the love language quiz and practicing your partner’s love language
Watching a 10-minute relationship podcast or TED Talk and discussing it
3. Radical Honesty Moment
Each partner shares one vulnerable or truthful thought, feeling, or reflection—no matter how small.
Examples:
“I felt distant today and I didn’t know how to bring it up.”
“I’m nervous about how busy we’ve been lately.”
4. Read or Listen to 10 Minutes of a Relationship Resource
Spend 10 minutes each day absorbing relationship wisdom.
Recommended reads:
Attached by Amir Levine
Eight Dates by John & Julie Gottman
All About Love by Bell Hooks
Mating in Captivity by Esther Perel
5. Move Together for 30 Minutes
Go for a walk, stretch, dance, or do yoga. Just move! The goal is connection through presence and physical engagement, not calorie-burning.
Rule: No phones. Just each other.
6. No Screens in Bed
This boundary helps preserve intimacy and healthy sleep hygiene. Phones, tablets, and TVs stay out. If you’re not tired, talk, cuddle, or reconnect.
7. Take 1 Daily Photo or Video of Each Other
This isn’t about social media. It’s a private documentation of your journey—proof that you showed up for each other every day.
Final Thoughts
Relationships don’t improve by chance. They improve by choice, by effort, and by showing up—especially when it’s hard. The 75 Hard Couples Therapy Challenge isn’t for couples looking for fluff. It’s for partners ready to invest deeply, love fiercely, and grow intentionally.
Print it. Share it. Commit to it.
Because nothing feels better than being fully seen, heard, and loved by someone who’s doing the work right beside you.
Written by Hayley Caddell, MA, ALMFT