Journaling Prompts for 75 Soft: 75 Days of Mindset Check-ins

Quick Guide

Time needed: 5-15 minutes per day

When: Morning (for intention) or evening (for reflection)

Tools: Physical journal, notes app, or voice memos

Approach: Write freely without judgment—this is for you only

Day 1: Why am I really starting 75 Soft? What's the deeper desire beneath the surface goals?

Day 2: What version of myself do I want to become through this challenge? Describe that person.

Day 3: What habits have I tried and failed at before? What was different about those attempts?

Day 4: What am I most afraid might happen during this challenge? What am I most excited about?

Day 5: Who in my life will support this journey? Who might (knowingly or not) undermine it?

Day 6: What does "eating well" mean to me, specifically? What does it not mean?

Day 7: One week in: What surprised me this week? What feels harder or easier than expected?

Day 8: What time of day do I feel most energized? Most depleted? How can I use this knowledge?

Day 9: What's my relationship with water been historically? How is it shifting?

Day 10: What workout did I enjoy most so far? What made it enjoyable?

Day 11: What am I learning from the book I'm reading? How does it apply to my life?

Day 12: When do I feel most tempted to eat poorly? What triggers that?

Day 13: How is my sleep being affected by these new habits?

Day 14: Two weeks down: What pattern am I most proud of establishing? What needs adjustment?

Day 15: The novelty is wearing off. What's motivating me now that excitement has faded?

Day 16: What excuses or rationalizations have I caught myself making?

Day 17: How do I talk to myself when I'm struggling? Is that voice kind or harsh?

Day 18: What would I tell a friend who wanted to quit at this point?

Day 19: What's one small win from today that I might have overlooked?

Day 20: How has my body felt this week? Am I listening to its signals?

Day 21: Three weeks complete: How has my relationship with discipline changed?

Day 22: What parts of my routine feel automatic now? What still requires conscious effort?

Day 23: How am I handling social situations—eating out, events, peer pressure?

Day 24: What have I learned about my hunger and satiety signals?

Day 25: One-third complete! Reflect on three things you've accomplished.

Day 26: What's one way I've surprised myself so far?

Day 27: How has my energy level changed since Day 1?

Day 28: Four weeks: If I could tell Day-1-Me one thing, what would it be?

Day 29: I'm in the "messy middle." What's truly hard right now? Permission to be honest.

Day 30: What thought patterns are sabotaging me? Can I name them?

Day 31: Why does finishing matter to me? What would quitting cost me?

Day 32: What's one thing I can do today to make tomorrow easier?

Day 33: Who or what can I lean on when motivation is low?

Day 34: How have I grown in ways that don't show on a scale?

Day 35: Five weeks. Write a brief letter of encouragement to yourself.

Day 36: What does "eating 80/20" look like for me in practice?

Day 37: Am I pushing myself in workouts, or coasting? What's the right balance?

Day 38: Halfway point! Compare how you feel now to Day 1.

Day 39: What wisdom from my reading has actually changed my behavior?

Day 40: How has this challenge affected my relationships?

Day 41: What would I do differently if I started again?

Day 42: Six weeks: What legacy do I want this challenge to leave?

Day 43: In what ways do I think of myself differently than before the challenge?

Day 44: What can I do now that I couldn't (or wouldn't) do on Day 1?

Day 45: How has my definition of "success" evolved?

Day 46: What belief about myself has this challenge proven wrong?

Day 47: How has my confidence changed?

Day 48: What habit feels most like "just who I am now"?

Day 49: Seven weeks: Write about the identity you're becoming.

Day 50: Two-thirds complete! What has been your biggest obstacle? How have you overcome it?

Day 51: What advice would you give someone just starting 75 Soft?

Day 52: How has your relationship with food fundamentally changed?

Day 53: What role does movement play in your daily well-being now?

Day 54: What has reading consistently taught you about yourself?

Day 55: How do you feel about your body compared to Day 1?

Day 56: Eight weeks: What are you most proud of?

Day 57: Which habits will I definitely keep after Day 75?

Day 58: Which habits might I modify or release? Why?

Day 59: What systems have I built that will support me long-term?

Day 60: How will I handle "Day 76"—the day after the challenge ends?

Day 61: What have I learned about my willpower and its limits?

Day 62: How can I maintain this without the structure of a challenge?

Day 63: Nine weeks: What would "failing" after Day 75 look like? How can I prevent it?

Day 64: What does finishing this challenge prove about me?

Day 65: Who has supported me? How can I thank them?

Day 66: Research says 66 days forms a habit. What habits are now truly automatic?

Day 67: What challenge or goal might I tackle next?

Day 68: How will I celebrate completing 75 Soft?

Day 69: What would I want to remember about this journey in a year?

Day 70: Ten weeks: Write freely about how far you've come.

Day 71: Only 4 days left. How does it feel to be so close?

Day 72: What was the single hardest day? How did you get through it?

Day 73: What was the single best day? What made it special?

Day 74: Tomorrow is the last day. Write a letter to yourself to open in one year.

Day 75: You did it. How do you feel? What do you know now that you didn't know 75 days ago?