Every January, and on plenty of Mondays in between, someone decides that this is the week they finally change everything. A new diet, a new workout plan, a 5am alarm, no sugar, no phone. For a few days it feels amazing. Then a bad night's sleep or a busy day at work knocks one brick out of the wall, and the whole thing comes down.
That pattern is a big reason the 75 Soft challenge has become so popular. It's the gentler cousin of the famous 75 Hard challenge, and it asks a simple question: what if you could build better habits without punishing yourself every time life gets in the way?
You don't need a plan that's hard enough to break you. You need one that's kind enough to keep.
In this guide you'll find the 75 Soft rules, how 75 Soft compares with 75 Hard, why a gentle approach works better for most people, and how to shape a soft challenge that fits your real life.
What is the 75 Soft challenge?
The 75 Soft challenge is a 75-day self-improvement challenge built around four daily habits: eating well, moving your body, drinking water and reading. It spread on TikTok in 2022 as a softer answer to 75 Hard, a much stricter programme created by the entrepreneur Andy Frisella.
There's no single official rulebook for 75 Soft, so you'll see slightly different versions online. Most of them look like this:
- Eat well. Choose mostly nourishing food. Alcohol only on social occasions, if at all.
- Move for 45 minutes a day. Any kind of exercise counts, with one day a week for active recovery, like a gentle walk or some stretching.
- Drink about 3 litres of water a day.
- Read 10 pages of a book. Any book you like, fiction included.
That's it. No progress photos, and no going back to day one if you slip.
75 Soft vs 75 Hard: what's the difference?
75 Hard is designed as a test of mental toughness, and its rules are strict on purpose. Every day you do two 45-minute workouts, one of them outdoors. You follow a diet with no alcohol and no cheat meals, drink about a gallon of water, read 10 pages of a non-fiction book and take a progress photo. Miss a single task and you start again from day one.
75 Soft keeps the same shape but takes away the punishment. In short:
- Workouts: one a day instead of two, with a weekly recovery day.
- Food and drink: sensible eating instead of a strict diet, with room for the odd drink with friends.
- Water: around 3 litres instead of a gallon (about 3.8 litres).
- Reading: any book, not only non-fiction.
- Slips: a missed day is just a missed day. You carry on tomorrow.
Neither challenge is "better" for everyone. Some people love the clarity of hard rules and enjoy the test. But if you've tried an all-or-nothing plan before and ended up with nothing, the softer version deserves a serious look. It's also a good 75 Hard alternative if your health, job or family life simply doesn't leave room for two workouts a day.
Why gentle beats hardcore for most of us
Hardcore challenges make great videos. Gentle ones tend to make lasting change. Here's why.
Rules that break you aren't really helping you
Strict plans quietly assume a perfect life: no sick children, no late meetings, no rainy weeks, no low days. Real life isn't like that. When one missed workout means starting again from zero, giving up begins to look like the sensible choice. A gentle plan expects bad days and lets you keep going, which is the whole point of a 75-day challenge.
Habits grow from repetition, not intensity
A habit is something you do so often that it starts to feel automatic. What builds it is showing up again and again, not how hard you push on any single day. Reading 10 pages on 70 out of 75 days will do far more for you than a heroic weekend of reading followed by a month of nothing.
Books like Atomic Habits by James Clear and Tiny Habits by BJ Fogg make the same case in different ways: make the habit small and easy, and let consistency do the heavy lifting.
Shame is a terrible coach
When people miss a day on a strict plan, they rarely think "oh well". They think "I always fail at this". That story weighs more than any workout. A soft approach treats a slip as information, not as proof that you're a failure. You ask what got in the way, adjust the plan, and try again tomorrow.
"Growth is an erratic forward movement: two steps forward, one step back. Remember that and be very gentle with yourself." — Julia Cameron
How to do the 75 Soft challenge without burning out
The rules are simple. Sticking to them for 75 days is the hard part. These steps make it much easier.
1. Start with your reason
Before day one, write one sentence about why you're doing this. "I want more energy for my kids." "I want to feel at home in my body again." "I want to prove to myself that I can keep a promise." On day 31, when the novelty has worn off, that sentence will matter more than any rule.
2. Set a "bad day" version of each habit
Decide in advance what the smallest acceptable version of each habit looks like. On a normal day you might do a 45-minute workout and read 10 pages. On a terrible day, a 10-minute walk and two pages still count as showing up. This keeps the chain going without asking for the impossible.
3. Plan your recovery day
Pick your active recovery day at the start of each week and write it down. Rest is part of the plan, not a sign that you've fallen off it. A slow walk, some yoga or a stretch in front of the TV is enough.
4. Make water and reading the easy choice
Keep a full water bottle where you can see it: on your desk, in your bag, by the kettle. Leave your book on your pillow, so you have to pick it up before you sleep. If reading every day feels hard, our guide to a tiny reading ritual shows how to make 10 pages the best part of your day.
5. Track it kindly
Ticking a box each day is surprisingly motivating, and seeing a week of ticks makes you want to protect it. You can use a paper calendar or our free habit tracker. A useful rule that many habit writers share: never miss twice. One missed day is an accident. Two in a row is the start of a new habit, so make the next day count, even if it's the bad-day version.
6. Check in every 25 days
Seventy-five days splits neatly into three parts. At day 25 and day 50, take ten minutes to ask: what's working, what feels too heavy, and what would make the next 25 days easier? Changing the plan isn't cheating. It's how you build a routine you'll still want after the challenge ends.
Make it your own: a softer 75-day challenge
The four classic habits are a starting point, not a law. The real power of 75 Soft is the format: a few small daily promises, kept for long enough to change how you see yourself. You can swap in habits that matter more to you. For example:
- Body: a 20-minute walk, stretching before bed, or getting to sleep at the same time each night.
- Mind: 10 pages of reading, five minutes of journaling, or learning a few words of a new language.
- Calm: five minutes of quiet breathing, or the first half hour of the day without your phone.
- Connection: one message to a friend or family member, just to say hello.
Choose three or four at most. A short list you keep beats a long list you abandon.
A quick word on health
75 Soft is a general wellbeing challenge, not medical advice. The 3-litre water target and daily exercise aren't right for everyone. If you have a health condition, are pregnant, are recovering from an injury, or have a history of disordered eating, talk to a doctor before you start, and adjust the rules to fit your body. The challenge should leave you feeling stronger and calmer, not exhausted or anxious.
Questions people ask about 75 Soft
Is 75 Soft good for beginners?
Yes. It's one of the friendliest ways to start building habits, because it allows rest and doesn't make you restart after a slip. If 45 minutes of exercise feels like too much, begin with 20 and build up.
What happens if I miss a day of 75 Soft?
Nothing dramatic. Unlike 75 Hard, you don't go back to day one. Note what got in the way, make tomorrow's plan a little easier, and keep going. Try not to miss two days in a row.
Can I do 75 Soft without a gym?
Absolutely. Walking, cycling, dancing in your kitchen, home workouts, swimming and gardening all count as movement. The point is to move your body every day, not to buy a membership.
Will 75 Soft help me lose weight?
It might, but that's not the best reason to do it. Results vary a lot from person to person. Treat it as a challenge about energy, routine and keeping promises to yourself, and you'll be pleased with what you gain either way.
What should I do after day 75?
Keep the habits that made you feel good, and quietly drop the ones that didn't. Many people find that by the end, the habits no longer feel like a challenge. They're just how the day goes.
Small steps, kept for long enough
You don't need to be hardcore to change your life. You need a plan that survives real weeks, with all their mess. The 75 Soft challenge works because it trades perfection for consistency and shame for kindness. Start small, expect a few wobbly days, and keep showing up. Seventy-five days from now, you'll be glad you started today.
Looking for a little push along the way? Browse our quotes about growth for something to stick on the fridge.