The beauty of 75 Soft lies in its simplicity. Four rules. Seventy-five days. That's it. No complicated tracking systems, no rigid meal plans, no pressure to be perfect. Just a gentle framework that invites you to show up for yourself, day after day.
When I first looked at the 75 Soft rules, I felt something I hadn't felt in a long time with fitness challenges: relief. The rules felt achievable. Sustainable. Human. They acknowledged that I have a life outside of self-improvement—and that life matters too.
The Four Core Rules Explained
Let me walk you through each rule and share what I've learned about making them work in real life. Because understanding the spirit of these rules matters more than following them rigidly.
Rule One: Exercise for 45 Minutes Daily
Move your body for 45 minutes every single day. This can be anything that gets you active—walking, yoga, swimming, dancing, weight training, cycling, or even an active game of tag with your kids. The key word here is movement, not punishment.
One active recovery day per week is not just allowed—it's encouraged. This might look like gentle stretching, restorative yoga, a slow walk in nature, or foam rolling. The goal is to honor your body's need for rest while still maintaining the daily habit.
Rule Two: Follow an 80/20 Eating Approach
This is perhaps the most liberating rule. Eat nourishing, whole foods about 80% of the time, and give yourself grace for the other 20%. No food is forbidden. No meal is a failure. You're learning balance, not restriction.
You're also allowed one alcoholic drink per week. For many people, this makes the challenge sustainable where total restriction would lead to rebellion. It acknowledges that celebration, connection, and enjoyment are part of a well-lived life.
Making 80/20 Work
Don't calculate exact percentages—that leads to obsession. Instead, ask yourself: "Am I making nourishing choices most of the time?" If yes, you're doing great. The flexibility is built in for a reason.
Rule Three: Read 10 Pages of Personal Development
Feed your mind daily with at least 10 pages of something that helps you grow. This could be self-help, psychology, memoirs, business books, spirituality, or even fiction that offers profound life lessons.
Ten pages is intentionally achievable—it takes about 15-20 minutes for most people. The goal is to create a daily reading habit, not to speed through your to-read list. Quality reflection matters more than quantity.
Rule Four: Drink 3 Liters of Water Daily
Stay hydrated with about 3 liters (100 ounces) of water each day. This supports energy, cognition, skin health, and overall wellbeing. It's one of the simplest health habits with some of the most noticeable benefits.
Want a deeper breakdown? Read our detailed guide to all 75 Soft rules, including variations and tips.
Built-In Flexibility
What makes 75 Soft different from most challenges is what it doesn't require. Understanding these built-in flexibilities helps you embrace the spirit of the challenge:
- No restart rule. Missed a day? Continue the next day. Progress isn't erased by imperfection.
- No outdoor workout requirement. Exercise wherever works for you.
- No progress photos. Your journey doesn't need to be documented to be valid.
- No strict diet protocol. You define what "eating well" means for your body.
- Alcohol is allowed. One drink per week keeps this challenge in the real world.
The rules are guardrails, not prison bars. They're here to support you, not to control you.
How to Interpret the Rules
One of the most common questions I hear is: "Does [X] count?" Here's my philosophy: if you're asking whether something counts, you probably already know the answer. The spirit of 75 Soft is about honest effort, not finding loopholes.
That said, here are some common interpretations that most 75 Soft practitioners agree on:
- Audiobooks count as reading for most people, especially if you're actively listening (not just background noise)
- Walking absolutely counts as exercise—it's one of the best forms of movement
- Coffee and tea don't count toward water—the goal is pure hydration
- Active recovery still counts as your daily movement—rest is part of fitness
Understanding Active Recovery
Your weekly active recovery day is essential, not optional. This is when your body repairs, strengthens, and prepares for the week ahead. Skipping rest in pursuit of "more progress" often backfires with injury or burnout.
Active recovery might include: gentle yoga or stretching, a slow nature walk, foam rolling and mobility work, swimming at an easy pace, or even a leisurely bike ride. The key is that you're moving without intensity—giving your body care while maintaining the daily habit.
Common Rule Questions
Can I split my 45 minutes throughout the day?
Most 75 Soft practitioners say yes. Life doesn't always allow for a 45-minute block. A morning walk plus an evening yoga session still honors the spirit of daily movement.
What if I'm sick? (See FAQ)
Listen to your body. Many people modify—doing gentle stretching instead of intense exercise, or taking a complete rest day and continuing the next day. This challenge is about building habits, not breaking yourself.
Do podcasts count as reading? (See FAQ)
Generally, no—podcasts are great but serve a different purpose. However, audiobooks of personal development books are widely accepted as equivalent to reading.
Remember
You get to decide how these rules work in your life. The framework is here to serve you, not the other way around. Honor the spirit of gentle discipline, and trust yourself.
Ready to explore the nutrition side of 75 Soft? Learn about 80/20 eating and meal planning, or discover gentle workout ideas that make daily movement enjoyable.
