There's something beautifully rebellious about choosing the softer path. In a world that glorifies the grind, whispers "no excuses," and celebrates burnout as a badge of honor, the 75 Soft Challenge stands as a quiet revolution. It says: you can grow without breaking yourself.
I first discovered 75 Soft on a particularly overwhelming Wednesday. I was scrolling through TikTok, half-watching videos about 75 Hard transformations—all those dramatic before-and-afters, the two-a-day workouts, the absolute zero tolerance for rest or wine or a slice of birthday cake. And honestly? I felt exhausted just watching. That's when the algorithm, in its infinite wisdom, served me something different: a woman my age, talking about how she'd modified 75 Hard into something she could actually sustain. Something gentle. Something that didn't require her to restart from day one every time life happened.
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That's the thing about discipline—it doesn't have to be harsh to be effective. The 75 Soft Challenge has taught me that consistency beats intensity, that showing up matters more than showing off, and that the kindest thing I can do for myself is build habits I can actually keep. If you're here because you want to change your life without destroying your mental health in the process, you're in the right place.
Discipline can be gentle. Progress doesn't require suffering. You're allowed to grow at your own pace.
What is the 75 Soft Challenge?
The 75 Soft Challenge is a modified, more flexible version of the viral 75 Hard program created by entrepreneur Andy Frisella. While 75 Hard is known for its rigid structure and all-or-nothing mentality, 75 Soft emerged organically from the wellness community as a gentler alternative that still promotes meaningful habit change without the extreme restrictions.
At its core, 75 Soft is a 75-day commitment to four daily habits: moving your body, eating intentionally, reading for personal growth, and staying hydrated. But unlike its stricter counterpart, 75 Soft is designed with real life in mind. It acknowledges that you might have a demanding job, young children, a chronic illness, or simply a desire to improve without punishing yourself.
The philosophy behind 75 Soft centers on sustainable behavioral psychology. Research consistently shows that extreme programs often lead to short-term compliance followed by burnout and abandonment. The 75 Soft approach, rooted in the science of habit formation, recognizes that small, consistent actions compound into significant life changes over time.
The Origin Story
While 75 Hard was created by Andy Frisella in 2019, the 75 Soft variation emerged organically on TikTok and Instagram around 2021-2022. There's no single creator—it evolved through the collective wisdom of people seeking a more balanced approach to self-improvement. Learn more in our complete rules guide.
The Four Core Rules of 75 Soft
Eat Well
Follow an 80/20 approach. Nourish your body 80% of the time, enjoy treats 20% of the time.
Train
45 minutes daily. Any movement counts—walking, yoga, gym. One active recovery day/week.
Hydrate
Drink 3 liters of water daily. Herbal tea counts, but aim for mostly pure water.
Read
10 pages of any book daily. Fiction, non-fiction, or audiobooks (if that works for you).
The beauty of 75 Soft lies in its simplicity. There are just four rules to follow each day for 75 days. No complicated tracking systems, no rigid meal plans, no pressure to perform. Just four gentle commitments to yourself.
Exercise for 45 Minutes Daily
Move your body for 45 minutes every day. This can be anything—a brisk walk, yoga, weight training, dancing in your living room, swimming, a bike ride with your kids. The key is consistency, not intensity. One active recovery day per week is encouraged, where you might do gentle stretching, a slow walk, or restorative yoga.
This differs significantly from 75 Hard, which requires two 45-minute workouts daily with one being outdoors. The 75 Soft approach recognizes that for many people—especially those with physical limitations, demanding schedules, or exercise-related anxiety—doubling down on workouts can be counterproductive and even harmful. Check out our complete 10-week workout plan for structured guidance.
Follow an 80/20 Eating Approach
Eat well 80% of the time. This isn't about counting calories or following a restrictive diet. It's about making nourishing choices most of the time while allowing flexibility for life's moments—birthday dinners, holiday celebrations, or simply a cozy night with pizza and Netflix.
One alcoholic drink per week is also permitted, which is a significant departure from 75 Hard's zero-tolerance policy. This flexibility acknowledges that for many people, moderate social drinking is part of a balanced life and doesn't need to be eliminated entirely.
What Does 80/20 Look Like?
If you eat 21 meals a week, 80/20 means roughly 17 of them are whole, nourishing foods. That leaves 4 meals (or snacks) for flexibility. No guilt required. For example, you might enjoy a homemade dinner most nights but indulge in takeout on Friday. The balance is built in. Learn more in our complete 80/20 diet guide or get our 4-week meal plan.
Read 10 Pages of Personal Development
Read at least 10 pages of a book that contributes to your growth. This could be self-help, psychology, business, spirituality, memoirs, or anything that expands your perspective. The goal is to feed your mind just as you feed your body.
Unlike 75 Hard, which specifies non-fiction only, 75 Soft is more flexible. Many people find deep personal insights in fiction that explores the human condition. The key is intentionality—choosing books that make you think, grow, or feel inspired.
Drink 3 Liters of Water Daily
Stay hydrated with 3 liters (about 100 ounces) of water each day. Proper hydration supports energy levels, cognitive function, skin health, and overall wellbeing. It's one of the simplest yet most impactful habits you can build.
This is slightly less than 75 Hard's gallon requirement (3.78 liters), making it more achievable for most body types and lifestyles. As always, individual needs vary based on body size, activity level, and climate.
75 Soft vs 75 Hard: Which Is Right for You?
Understanding the differences between these two challenges helps you choose the path that aligns with your goals, lifestyle, and mental health needs. Neither is inherently better—they serve different purposes and different people.
75 Soft
- 1 x 45-min workout
- 80/20 eating (flexible)
- 3 liters of water
- 1 drink/week allowed
- No restart if you miss a day
75 Hard
- ! 2 x 45-min workouts
- ! Strict diet (no cheats)
- ! 1 gallon of water
- Zero alcohol
- ⚠️ Restart day 1 if you fail
75 Hard was designed as a "mental toughness program" with strict rules. Miss a single workout? Start over from day one. Have a sip of wine at a wedding? Reset. Forget your progress photo? You guessed it—back to zero. For some people, this rigidity creates the structure they need. For others, it creates anxiety, disordered eating patterns, and a toxic relationship with fitness.
75 Soft takes a different approach. It's not about proving mental toughness through restriction—it's about building sustainable habits through flexibility. There's no restart rule. If you miss a day, you simply continue the next day. Progress isn't erased by imperfection; it's built through consistent effort over time. For a deeper comparison, see our full 75 Soft vs 75 Hard breakdown.
You do not rise to the level of your goals. You fall to the level of your systems. — James Clear, Atomic Habits
James Clear explains the power of systems over goals—the core philosophy of 75 Soft.
Who Is the 75 Soft Challenge For?
One of the most beautiful things about 75 Soft is its accessibility. While 75 Hard often appeals to fitness enthusiasts and high-intensity personalities, 75 Soft welcomes a much broader audience.
Beginners to Structured Wellness
If you've never followed a structured health program before, 75 Soft provides an excellent introduction. The habits are simple, the expectations are realistic, and there's no pressure to perform at an advanced level. It's a gentle on-ramp to a healthier lifestyle.
People Recovering from Burnout
If you're in a healing era—recovering from work burnout, a difficult life transition, or simply years of pushing too hard—75 Soft offers a way to rebuild without adding more pressure. It's discipline with compassion.
Busy Professionals and Parents
Life is full. Between work, family, and a thousand other responsibilities, finding time for two daily workouts feels impossible for most people. 75 Soft's single workout requirement is realistic for those juggling multiple roles.
Those with a Complex Relationship with Fitness
If you've struggled with disordered eating, exercise addiction, or extreme dieting in the past, 75 Hard's rigid structure can be triggering. The 75 Soft approach prioritizes mental health and encourages a balanced relationship with food and movement.
Important Consideration
While 75 Soft is designed to be gentler, any structured program can be challenging for those with a history of eating disorders or obsessive tendencies. Please consult with a healthcare provider or therapist if you're unsure whether this challenge is right for you.
Benefits of the 75 Soft Challenge
Beyond the obvious physical improvements, the 75 Soft Challenge offers profound benefits that ripple into every area of life. Here's what many participants experience over the 75 days:
Improved Physical Health
Daily movement, adequate hydration, and nutritious eating naturally lead to improved energy levels, better sleep, healthier skin, and often weight management. These aren't the goals—they're the side effects of caring for yourself consistently.
Enhanced Mental Clarity
The combination of exercise, hydration, and daily reading creates a powerful cocktail for mental wellbeing. Many participants report reduced brain fog, improved focus, and a greater sense of calm. The Harvard Health research on exercise and mental health supports this connection.
Sustainable Habit Formation
Perhaps the greatest gift of 75 Soft is the habits that remain after the challenge ends. By focusing on sustainable, enjoyable practices rather than extreme measures, you're more likely to continue these behaviors long-term.
Improved Self-Trust
There's something powerful about making a commitment to yourself and keeping it. Each day you complete builds evidence that you can rely on yourself. This self-trust extends far beyond fitness into career, relationships, and personal dreams.
Community and Connection
The 75 Soft community on social media is incredibly supportive. Unlike some fitness spaces that celebrate suffering, this community tends to celebrate showing up, being gentle with yourself, and progress over perfection.
Common Mistakes to Avoid
While 75 Soft is designed to be forgiving, there are some pitfalls that can undermine your experience. Here's what to watch out for:
Turning It Into 75 Hard Lite
Some people approach 75 Soft with a rigid, perfectionistic mindset—adding extra rules, feeling guilty about using flexibility, or mentally "restarting" when they don't meet their own expectations. This defeats the purpose. Embrace the softness.
Neglecting Rest Days
The one active recovery day per week isn't optional—it's essential. Your body needs time to repair and strengthen. Skipping rest in pursuit of "more progress" often leads to injury or burnout.
Interpreting 80/20 Too Loosely (or Strictly)
Some people use 80/20 as an excuse to eat poorly most of the time, while others obsess over exact percentages. Neither extreme serves you. Aim for nourishment as the default, flexibility as the exception, and trust your judgment.
Choosing Books You Don't Enjoy
Reading should be enriching, not torturous. If a book doesn't resonate after the first few chapters, it's okay to switch. The goal is growth, and sometimes that means finding the right teacher.
Ignoring Your Body's Signals
The 75 Soft philosophy is about listening to your body, not overriding it. If you're sick, exhausted, or injured, modify as needed. A 20-minute gentle walk still counts. Rest still counts as caring for yourself.
The Grace Rule
Some 75 Soft practitioners add an unofficial "grace rule"—you're allowed one complete rest day during the 75 days with no guilt and no restart. Life happens. Give yourself permission to be human.
75 Soft Variations and Modifications
One of the strengths of 75 Soft is its adaptability. Many people modify the challenge to fit their specific needs while maintaining its core spirit of gentle discipline.
The Beginner's 75 Soft
For those just starting their wellness journey: 30 minutes of movement (walking counts!), 5 pages of reading, 2 liters of water, and intuitive eating with one vegetable at each meal. See our beginner's modification guide for step-by-step tips.
The Busy Parent's 75 Soft
Movement can be split into chunks (15 minutes morning, 30 minutes during nap time), audiobooks count toward reading goals, and meal prep Sundays make 80/20 eating more manageable. Check out our 75 Soft Mom Edition and busy professionals guide.
The Chronic Illness 75 Soft
Movement means whatever your body can do that day—even chair yoga or gentle stretching. Hydration goals may need adjustment based on medical guidance. The core principle remains: showing up for yourself within your capacity. Read more in when NOT to do 75 Soft and talking to your doctor.
The Mental Health First 75 Soft
Some add a fifth pillar: daily journaling, meditation, or therapy. Others modify to include one guilt-free "reset" day per week. The emphasis is on building habits that support emotional wellbeing. Explore our mental health guide and journaling prompts.
For more detailed variations, check out our Variations & Comparisons guide.
How to Start Your 75 Soft Journey
Beginning any new program can feel overwhelming, but 75 Soft is designed for a smooth start. Here's how to set yourself up for success:
Choose Your Start Date Intentionally
Don't wait for a Monday or the first of the month. At the same time, don't start during a major life transition or stressful period. Choose a day when you have the mental bandwidth to be present.
Gather Your Supplies
A large water bottle with measurements helps track hydration. Have 2-3 books ready so you're never stuck. Stock your kitchen with nourishing foods you actually enjoy eating. Get our free printable grocery list and recommended gear guide.
Create Your Movement Plan
Decide what types of exercise you'll do and when. Having options prevents the "I don't know what to do" paralysis. Maybe it's yoga on Monday, walking on Tuesday, strength training on Wednesday—whatever brings you joy.
Set Up Simple Tracking
A simple checklist works beautifully. Each day, tick off: exercise ✓, eating ✓, reading ✓, water ✓. Some people use habit-tracking apps, while others prefer our printable calendar, Notion template, or Google Sheets tracker. Choose what you'll actually use.
Tell Someone (Optional)
Accountability can be powerful, but it's not required. If sharing helps you stay committed, tell a supportive friend or join an online accountability group. If external pressure causes anxiety, keep it private.
You're Ready
You don't need to have everything figured out before you start. You don't need the perfect workout wardrobe, the ideal reading list, or an empty calendar. You just need today. Start where you are.
📋 Quick Summary
What You Learned
- The 4 core rules: Move, Eat Well, Read, Hydrate
- No restart rule - focus on consistency
- One rest day & one cheat meal allowed
Commitment
75 Days
45 mins/day exercise
Best For
Building sustainable, long-term healthy habits without burnout.
What to Expect Week by Week
The 75 Soft journey isn't linear—you'll have highs, lows, and plateaus. Here's a general map of what many people experience:
Enthusiasm (Week 1)
High motivation, everything feels fresh.
Adjustment (Weeks 2-3)
Novelty wears off, soreness or boredom hits.
The Groove (Weeks 4-6)
Habits become automatic, energy improves.
The Plateau (Weeks 7-9)
Progress feels invisible, discipline is tested.
Completion (Weeks 10-11)
Renewed purpose, planning for life after 75 days.
Week 1: The Enthusiasm Phase
Everything feels fresh and exciting. Motivation is high. You might feel like drinking water is easy, workouts are fun, and reading is a treat. Enjoy this energy while it lasts—and know that it's normal when it fades. Need help staying on track? Check out our motivation guide.
Weeks 2-3: The Adjustment Phase
The novelty wears off. This is where the real work begins. You might feel sore, tired, or bored. Some people experience headaches as their body adjusts to increased water intake or reduced processed foods. Push through gently.
Weeks 4-6: The Groove Phase
Habits start to feel more automatic. You might notice improved energy, better sleep, or a clearer mind. The challenge becomes part of your routine rather than something extra you're doing.
Weeks 7-9: The Plateau Phase
Some people hit a wall here. Progress feels invisible. The finish line seems far. This is when gentle discipline matters most—showing up not because it's exciting, but because you committed to yourself.
Weeks 10-11: The Completion Phase
As the end approaches, you might feel a renewed sense of purpose. Reflection deepens. You start thinking about life after the challenge and which habits you want to keep forever.
Frequently Asked Questions
Tomorrow, I'll try again—softly. We're allowed to grow at our own pace. Slow progress is still progress.
The 75 Soft Challenge isn't about becoming a different person—it's about becoming more of who you already are. It's about choosing, day after day, to show up for yourself with kindness. It's about proving that discipline and gentleness can coexist, that you can pursue growth without punishing yourself for being human.
Whether you start today or next week, whether you complete all 75 days or embrace a few powerful weeks of change, you're doing something brave. You're choosing yourself. And honestly? That still counts. Want to see what results are possible? Check out our real results and transformations from people who've completed the challenge.
Sources & References
- James Clear. "The Science of Habit Formation." James Clear.
- National Library of Medicine. "Why Flexibility in Fitness Programs Improves Adherence."
- Andy Frisella. "The 75 Hard Program Official."
- Healthline. "Benefits of Daily Reading."
- Mayo Clinic. "How Much Water Should You Drink?"
- Harvard Health. "Exercise and Mental Health."
- American Psychological Association. "The Psychology of Self-Discipline."
- Psychology Today. "Sustainable Behavior Change."
