What is the 75 Soft Challenge?
75 Soft Challenge rules are less intimidating than the ultra-restrictive 75 Hard Challenge. It is a 75-day lifestyle challenge for those who want to develop long-term habits without going to the extreme, started as a variation created by people who wanted the benefits of 75 Hard—discipline, strength, health—but without the burnout. If you’re looking for consistency over intensity, this one’s for you.
Difference Between 75 Hard and 75 Soft
- 75 Hard: No room for error. Two 45-minute daily workouts, a strict diet, no alcohol, progress photos, and more.
- 75 Soft: Still challenging, but with flexibility, making it easier for most people to stay consistent.
Why Choose the 75 Soft Challenge?
Flexible vs. Rigid: Which Works Better?
Let’s be honest. Life gets messy. The 75 Soft Challenge recognizes that and gives you wiggle room to keep going even when things don’t go perfectly.
Designed for Long-Term Success
You’re not just doing this for 75 days. You’re building habits that last. Think of it as a launchpad, not a finish line.
75 Soft Challenge Rules (Explained in Detail)
Rule 1 – Eat Healthy (with No Cheat Meals)
Think whole foods, balanced meals, and nourishing choices. It’s about eating clean, not perfect.
Rule 2 – Work Out for 45 Minutes a Day (4 Days a Week)
Unlike 75 Hard’s daily double workouts, 75 Soft encourages rest and recovery. Four 45-minute sessions a week are sustainable and effective.
Rule 3 – Drink 1 Gallon of Water Per Day
Hydration is key. Your body and brain will thank you. Keep a reusable bottle on hand and sip throughout the day.
Rule 4 – Read 10 Pages of a Book Daily
Pick any nonfiction book that appeals to your mind. Self-help, psychology, business, or health—whatever supports your goals.
Rule 5 – No Alcohol or Junk Food
Avoid empty calories and bad habits. Say goodbye to booze and processed snacks. Your energy levels will soar.
Additional Tips for Success 75 Soft Challenge rules
Creating a Routine That Sticks
Same time, same actions—your brain loves routines. Tie new habits to existing ones, like reading after breakfast or walking before dinner.
Using a Challenge Journal
Tracking helps you stay motivated. Write down meals, workouts, water intake, and how you feel. It’s like a personal roadmap.
Building an Accountability System
Tell friends. Join online groups. Use apps. Accountability is the secret weapon that keeps you on track when motivation fades.
Sample Daily Routine on the 75 Soft Challenge
Morning Routine
- Wake up early
- Hydrate
- Read 10 pages
- Light movement or journaling
Evening Wind Down
- 45-minute workout (or a walk)
- Healthy dinner
- No screens 1 hour before bed
- Reflect on your progress.
Meal Plan Ideas
Clean Eating Basics
Give priority to fruits and veggies, whole grains, lean meats, and healthy fats. Seek out grilled chicken, spinach, avocado, salmon, and quinoa.
Simple Recipes You Can Try
- Stir-fried veggies
- The overnight oats
- Wraps with turkey lettuce
- Bowls of sweet potatoes
What Happens After 75 Days?
How to Maintain the Habits
Turn what worked into your new normal. You’ve created momentum—use it!
Evolving Into Your Routine
Take what resonated and design a lifestyle that fits YOU. Growth never stops.
End Thoughts
The purpose of the 75 Soft Challenge is to love yourself hard enough to change, not to punish you. You can live a better life, develop a stronger body, and obtain a clearer mind through easy, achievable steps. Consistency trumps being radical. Begin with the first step and permit yourself to be a better you daily.