The 75 Soft challenge is a gentler version of the viral 75 Hard challenge: for 75 days you complete a short list of daily habits, but with more flexibility and no "restart from day 1" penalty. Rules vary between sources, so treat it as a template. A typical version includes a healthy eating habit, regular exercise, water, reading and an optional treat or rest. This page explains the idea, gives a sample checklist and shows how to adapt it.
What 75 Soft is
75 Hard is a popular fitness and mindset challenge with strict rules, such as two workouts a day, a set diet, daily photos and a full restart after any missed task. Many people find that too rigid. 75 Soft appeared as a gentler alternative. It keeps the 75-day structure but relaxes the rules. It is not an official programme, so different creators publish slightly different lists. We describe the common pattern below and suggest how to adapt it.
If you do not want 75 days, the 30-day habit challenge is a shorter, simpler version.
A common 75 Soft rule list
| Rule | Typical wording | Easier version |
|---|---|---|
| Eat well | Follow a healthy eating pattern, with an occasional meal off | One more vegetable or a regular meal time |
| Exercise | 45 minutes a day, one indoor or outdoor | A 15-minute walk |
| Water | Drink about three litres | Drink a glass with each meal |
| Reading | Read 10 pages of a non-fiction book | Read 3 pages |
| No alcohol | Avoid alcohol for the duration, or limit it | Dry weekdays |
| Growth | One action for yourself, such as journaling | Write three lines |
Some versions drop alcohol, add progress photos or allow a rest day each week. The details are for you to decide. Anything that affects your health, such as diet, drinking or intense exercise, should be adjusted to your body, and you should speak to a doctor if you have a medical condition.
75 Soft vs 75 Hard
| 75 Hard | 75 Soft | |
|---|---|---|
| Length | 75 days | 75 days (some versions are shorter) |
| Workouts | Two a day, one outdoors | One a day |
| Diet | Strict plan, no cheat meals | Flexible, healthy eating |
| Restarts | Any miss means day 1 | Usually none |
| Difficulty | Very high | Moderate |
| Fit | Highly disciplined, fit people | Beginners and busy people |
75 Hard is intense and its all-or-nothing design can lead to quitting. Many people find that the restart rule turns a small mistake into a sense of failure. 75 Soft trades intensity for completion.
Why a softer rulebook helps
Habit change research and common sense both suggest that sustainable beats extreme. A plan that you finish at 80 percent is better than a perfect plan you drop on day 9. The softer version lets you keep going after a bad day. If you struggle with staying consistent, why you can't stick to habits explains why all-or-nothing rules often backfire.
Build your own 75 Soft list
Use three steps.
- Choose four to six habits. Mix body, mind and one social or personal habit.
- Shrink each one. Write a "minimum" that you can do on your worst day.
- Decide your rest rule. A weekly rest day, or the "two misses" rule.
Example list for a beginner:
- Walk 20 minutes
- Eat one proper meal at the table
- Drink water with each meal
- Read 5 pages
- Journal three lines
- One thing alone (a coffee, a walk, a lunch)
The 75 days in phases
| Days | Phase | Focus |
|---|---|---|
| 1-14 | Start | Keep the minimum, build the cues |
| 15-30 | Settle | Habits begin to feel routine |
| 31-50 | Stretch | Raise one habit slightly |
| 51-65 | Test | Handle travel, stress or bad weeks |
| 66-75 | Finish | Decide what to keep and write it down |
You can use the habit tracker or a printed grid with 75 boxes. Tick each habit each day. If you miss, mark it and carry on.
Risks and how to avoid them
| Risk | What to do |
|---|---|
| Overdoing exercise | Start low, add gradually, rest when ill |
| Strict diets | Avoid extreme rules; speak to a professional if unsure |
| Comparison on social media | Do your own version, ignore others' |
| Perfectionism | Count 80 percent days as success |
| Burnout | Take the rest day |
If you have a history of disordered eating or compulsive exercise, avoid challenges with rigid food or exercise rules and talk to a professional.
Is 75 Soft worth doing?
It is worth doing if you like structure, want to build several habits and can commit time each day. It may not suit you if you prefer short bursts or have an unpredictable schedule; then try a 30-day habit challenge or the 7-day challenge. The best challenge is one you can complete and adapt. For a more reflective approach, see how to build habits.
Where Solo Era fits
Solo Era is an iPhone app for practising doing things alone, not a general habit tracker. You can use the "one thing alone" line of your 75 Soft list with its weekly mission, before-and-after ratings and weekly streak. Free to download; a subscription is required to start missions.
Solo Era for iPhone
Try it with Solo Era
Solo Era gives you one realistic mission a week, records how nervous you felt before and after, and keeps a photo journal of what you did. An iPhone app. A subscription is required to start missions; any free trial depends on the offer and eligibility shown in the app.
FAQ
What is the 75 Soft challenge?
A 75-day habit challenge with a lighter rulebook than 75 Hard. It usually includes healthy eating, daily exercise, water, reading and one personal action.
Do I restart if I miss a day?
In most 75 Soft versions, no. You pick up the next day. Some creators ask for a restart; you choose your own rule.
Can I make my own rules?
Yes. There is no official version, so tailor it to your life and health.
Is it safe?
For most healthy adults, a moderate list is fine. If you have medical conditions or an eating disorder history, check with a professional first.
How is it different from a 30-day challenge?
It is longer and combines several habits. A 30-day challenge usually focuses on one habit or one theme.
Solo Era for iPhone
Try it with Solo Era
Solo Era gives you one realistic mission a week, records how nervous you felt before and after, and keeps a photo journal of what you did. An iPhone app. A subscription is required to start missions; any free trial depends on the offer and eligibility shown in the app.
