One of the biggest criticisms of intense challenges like 75 Hard is that they can isolate you. "Sorry, I can't go to your birthday dinner because I can't eat the food and I haven't done my second workout."
75 Soft is different. It recognizes that social connection is a vital part of health, not an obstacle to it. But that doesn't mean it's a free-for-all. It requires intention.
The "Social Only" Alcohol Rule
Most interpretations of 75 Soft allow alcohol only on social occasions. This is a brilliant boundary because it eliminates the habit of mindless drinking (the glass of wine while cooking, the beer after work) while preserving the celebratory aspect of alcohol.
What Counts as "Social"?
Only you can define this, but be honest. A dinner out with friends? Social. Drinking alone on your couch because you're bored? Not social. Facetiming a friend? Gray area—use your judgment.
Tips for Mindful Drinking
- The One-for-One Rule: Drink one glass of water for every alcoholic drink. This slows you down and keeps you hydrated (Rule 3!).
- Savor It: If you're going to have a drink, order something you truly love, not just the cheapest beer on tap.
- Mocktails are Magic: Sometimes you just want something festive in your hand. Club soda with lime or a fancy mocktail does the trick perfectly.
Restaurant Survival Strategy
Dining out is one of life's great pleasures. It shouldn't be a source of anxiety. Here is how to handle menus like a pro:
- Check the Menu Early: Look online before you go. Decide what you're ordering when you're not hungry and smelling french fries.
- Prioritize Protein: Look for the "grilled," "roasted," or "baked" protein options.
- The Veggie Swap: Most restaurants will happily swap fries for a side salad or steamed veggies. You just have to ask.
- Portion Patrol: Restaurant portions are often huge. Ask for a box right away and pack half for lunch tomorrow (two meals for the price of one!).
Navigating Peer Pressure
"Come on, just have one more!" "You're on a diet? You look fine!"
We've all heard it. Here is how to respond without being the "buzzkill" of the party:
- The "I'm Good" Technique: Keep a drink in your hand (water, soda lime, etc.). People rarely offer you a drink if you're already holding one.
- The White Lie (It's Okay): "I've got an early morning tomorrow" is universally respected.
- The Truth: "I'm doing a 75-day challenge with myself just to see if I can. It's actually kind of fun." You'd be surprised how many people will be curious rather than critical.
When to Use Your 20%
Remember the 80/20 rule? Social events are exactly what that 20% is for.
If it's your best friend's birthday, eat the cake. If you're at a wedding, have the champagne. The goal of 75 Soft isn't to be perfect; it's to be consistent. One indulgent meal doesn't ruin your progress—quitting does.
The "Next Meal" Mindset
Enjoy the event, be present, and then return to your nourishing habits at the very next meal. No guilt, no "making up for it" with starvation. Just back to basics.
