Build sustainable healthy habits with the 75 Soft Challenge — a realistic 75-day routine focused on balance, fitness, mindset, and consistency.
The 75 Soft Challenge is a more flexible and realistic alternative to the demanding 75 Hard Challenge. Instead of pushing extreme limits, the 75 day soft challenge focuses on building sustainable, healthy habits that you can actually maintain long after the 75 days are over. Since it takes around two months to form lasting habits, this challenge is the perfect way to kickstart a healthier lifestyle that sticks.
I’ll be honest — I’ve never completed the 75 Soft Challenge myself, but I have tried the 75 Hard Challenge… and I lasted just four days. At the time, I had a baby, and squeezing in two 45-minute workouts a day (plus drinking a gallon of water) simply wasn’t realistic for me. But the habits in the 75 Soft Challenge are exactly the kinds of things I’ve been doing for the past few years — and because they’re manageable and sustainable, I’ve actually been able to stay consistent.
That’s why I love this challenge. It’s a great way for anyone to start building habits that are healthy, balanced, and maintainable — even beyond the 75 days (which is so important for creating a healthy lifestyle!). Once you finish, you can always adjust your habits and create your own version that fits your life, but the 75 Soft Challenge is an amazing place to start. Honestly, I wish it existed when I first began my health journey!
In this post, I’ll be sharing the 75 Soft Challenge rules, the habits to focus on each day, a few practical tips, and a free 75 Soft Challenge printable tracker to help you stay consistent and accountable.
This post is all about the 75 soft challenge!
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75 Day Soft Challenge
What Is The 75 Soft Challenge?
The 75 Soft Challenge is a 75-day wellness challenge designed to help you build consistency and long-term healthy habits — without the extreme pressure of the 75 Hard Challenge.
Instead of focusing on perfection and discipline at all costs, the 75 Soft Challenge encourages a more balanced, realistic approach to improving your fitness, nutrition, and mindset.
It’s perfect for anyone who wants to stay active, eat better, and strengthen their mindset without burning out or feeling like they have to start over for missing a day.
75 Hard Vs 75 Soft: What’s The Difference
75 Hard Rules:
- Follow a strict diet of your choice (no cheat meals)
- Complete two 45-minute workouts per day (one must be outdoors)
- Drink 1 gallon (about 4L) of water daily
- Read 10 pages of a nonfiction or self-improvement book (audiobooks don’t count)
- Take a daily progress photo
- Miss any task? You must start over from Day 1
75 Soft Rules:
- Eat well and limit processed food — no strict diet, just focus on balance and nourishing meals
- Exercise for 45 minutes, 5 times a week — only one workout per day, and include one active recovery day
- Drink 3 litres of water daily to stay hydrated
- Read 10 pages of any book each day (fiction or non-fiction) to support learning and mindfulness
- Take weekly progress photos, not daily — focus on long-term progress over perfection
75 Soft Challenge Rules
1. Eat Well And Limit Processed Food
The goal of the 75 Soft Challenge isn’t to follow a strict or restrictive diet — it’s about eating nourishing, balanced meals that make you feel good. A great way to approach this is by following the 80/20 rule: eat healthy, whole foods 80% of the time, and enjoy your favourite treats the other 20%.
That means focusing mostly on whole, minimally processed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats — while still allowing space for flexibility so you don’t feel deprived.
Tip: Meal Plan and Prep Ahead
Meal planning has been a complete game-changer for me! I used to wake up some mornings with no idea what to eat, only to realise I didn’t have the ingredients for a healthy meal — which almost always led to ordering takeout. Once I started spending a little time at the end of the week (like on Saturday or Sunday) planning out my meals, everything changed.
Now, I know exactly what I’m eating for the week, I shop for only what I need, and I actually use up those ingredients instead of wasting them. Plus, planning one or two treats ahead of time (like your favourite snack or a weekend meal out) helps you stay on track without feeling restricted.
If you’re super busy or don’t have much time to cook, meal prepping can be a lifesaver. Spend an hour or two on Sunday prepping the things that take the longest — roast your veggies, marinate or cook your protein, prep snacks like chia puddings or energy balls. It makes weekday meals so much quicker and easier.
One of my favourite time-saving hacks? Cook double portions at dinner so you can have the leftovers for lunch the next day. It saves time, money, and keeps you eating healthy even on your busiest days!
2. Workout For 30-45 Minutes 5x a Week
The main rule of the 75 Soft Challenge is to move your body for 45 minutes once a day, five times a week. To make it even more manageable, you can aim for 30–45 minutes depending on your fitness level and schedule. One of those days should be an active recovery day — something gentle like a walk, yoga, or stretching.
Your workouts don’t have to be intense every single day. The goal is consistency. You can mix things up with strength training, Pilates, walking, or full-body workouts — whatever feels good for your body and keeps you motivated.
If you want a little inspiration, here’s a simple weekly split you can follow:
- Day 1: Lower Body
- Day 2: Upper Body
- Day 3: Pilates or Core
- Day 4: Full Body
- Day 5: Long Walk or Active Recovery
Tip: Plan and Schedule Your Workouts
Just like meal planning, planning your workouts in advance makes a huge difference. Don’t just write down what workouts you want to do — actually schedule them into your day. Treat them like an appointment with yourself.
Find a time slot you know you can realistically commit to, and block it out in your calendar. When you plan your workouts ahead of time, you remove the “I’ll do it later” mindset and are far more likely to stay consistent.
And remember, your 30–45 minute workout doesn’t have to happen all at once. If you have a busy schedule or little ones at home, splitting your workout into two shorter sessions (like a 20-minute strength session in the morning and a quick walk later in the day) can make it much more manageable.
Think of it this way — you wouldn’t miss a dentist appointment just because you didn’t feel like it, right? So treat your workout the same way — it’s your daily commitment to yourself and your wellbeing.
3. Drink 3L Of Water Everyday
Hydration plays such an important role in how you feel — it supports your energy, focus, digestion, and even your skin. During the 75 Soft Challenge, aim to drink around 3 litres of water a day. It might seem like a lot at first, but once you make it a daily habit, it becomes so much easier to keep up with.
You don’t need to overthink it — just try to sip water consistently throughout the day. And if you find plain water a little boring, add slices of lemon, cucumber, or berries for a refreshing twist. Herbal teas also count towards your daily hydration goal.
Tip: Get a Good Water Bottle (Preferably With a Straw!)
This might sound simple, but having a stainless steel water bottle with a straw has been a total game changer for me! It keeps your water nice and cold for hours, and the straw makes drinking feel completely effortless. I (and so many others) have noticed that using a strawed bottle makes you drink so much more water without even realising it.
My personal favourite is the Stanley cup — it’s durable, keeps drinks cold all day, and honestly makes staying hydrated feel way easier. Having a bottle you love nearby at all times really helps you hit that 3-litre goal every single day.
4. Read 10 Pages Of Any Book Everyday
One of the rules of the 75 Soft Challenge is to read 10 pages of a physical book every day — no audiobooks or e-books. This habit might seem small, but it’s incredibly powerful. Reading gives you a break from screens, helps you slow down, and lets your mind unwind — especially if you choose to do it before bed.
In a world where we’re constantly glued to our phones, setting aside time to read even a few pages can make a huge difference in your mindset and focus. Plus, it’s a simple way to invest in your personal growth every single day.
Tip: Make Reading Part of Your Night Routine
If you struggle to find time to read during the day (trust me, I get it!), try making this your evening habit. I used to find reading really hard to stick to because, by the time I had a free moment, I either didn’t feel like it or would end up scrolling on my phone instead.
That all changed when I introduced a “no screens 30–60 minutes before bed” rule. Now, reading has become one of my favourite ways to wind down. It relaxes my mind, helps me disconnect, and massively improves my sleep quality — no screens, no stress, just calm.
If you’re not sure where to start, I highly recommend picking up a personal development book like Atomic Habits by James Clear. It’s actually perfect for this challenge because it teaches you how to build small, lasting habits — exactly what the 75 Soft Challenge is all about.
Remember, the goal isn’t just to complete the challenge — it’s to build healthy habits that last long after the 75 days are over and help you become the best version of yourself.
5. Take Weekly Progress Pictures, Not Daily
Instead of taking daily progress photos like in the 75 Hard Challenge, the 75 Soft Challenge encourages you to take weekly pictures instead. This approach helps you focus on long-term progress rather than small daily changes that can feel discouraging.
Tip: Schedule A Day
Pick one day each week (like Sunday morning) to take your photo at the same time and in similar lighting. It’ll help you track your progress more accurately — and it’s such a great way to stay motivated when you can visually see how far you’ve come!
This post was all about the 75 soft challenge!
Don’t forget to save this pin on Pinterest to come back to later!
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