Would you like to try the 75 Soft Challenge but are not sure how to do it? We provide a free typeable or printable 75 Soft Challenge PDF Planner for those who want to take this challenge! It includes the rules, a 75 day countdown, food log, body measurement trackers and workout logs.
75 Soft Challenge PDF Planner
This free planner will help you track your progress and keep you accountable.
The 75 soft challenge tracker will track the rules, your workouts and your body measurements to see your progress. If you are looking for something more challenging then see the 75 Hard Challenge template.
Disclaimer: Consult with your doctor before you start this or any similar program. I am not a doctor or a dietician. I did not create the 75 soft or hard challenge. I created a planner for those who want to use this system to track their process. Any recommendations I may make about weight loss, nutrition, lifestyle, fitness, or information provided to you on this website should be discussed between you and your doctor. The information you receive on this site, in our emails, challenges, and courses do not take the place of professional medical advice.
Soft 75 Challenge
If you are a TikTok enthusiast, you’ve probably seen people doing the 75 Soft and 75 Hard Challenge. However, many of these viral videos do not explain the challenge. These challenges are designed to help people feel better and more confident and they claim to improve mental and physical health. Both challenges last 75 days and involve completing a list of mandatory activities daily. We’ll teach you everything you need to know about the 75 Soft and 75 Hard Challenge so you can decide if it is for you.
What is the 75 Day Soft Challenge?
The original 75 Hard Challenge, as presented, comes from a professional in the supplement community and has very high standards. By comparison, the 75 Soft Challenge is TikTok’s modified response to this idea. When you work toward this challenge, the rules are a bit laxer and simpler to accomplish.
75 Soft Challenge Rules
The 75 Soft Challenge has fewer rules to follow and lasts 75 days or about 2.5 months. More importantly, the goal of this version of the challenge is more manageable, and the goal is to attain consistency rather than perfect adherence to the standards. However, it would be best if you tried to keep to the rules daily. Here’s what you need to do.
- Eat healthily
- Drink alcohol only at social events and celebrations
- Drink 3 liters of water every day
- Read 10 pages of any book daily
- Exercise for 45 minutes daily with one day of active recovery
The 75 soft challenge printable (free) lists the rules in a PDF document and has space to track your progress and keep you accountable. It includes a daily checklist with the rules for 75 days.
Recommendations and Tips for the 75 Soft Challenge
You should approach the 75 Soft Challenge the same as 75 Hard. Focus, set alarms, and stick to it. However, missing one event for this challenge doesn’t necessarily mean you need to do a full reset. Besides those offered above, our best recommendation for this challenge is to create a checklist-style chart. Mark off each activity as you complete it, and take a moment to congratulate yourself on what you’ve achieved.
Pro Tip: You can still do a restart if you miss an activity, but instead, you may want to put a low cap on how many misses you can have before restarting. For example, three misses would be reasonable and help you maintain accountability while still having more leeway.
Is There a 75 Medium Challenge?
There is a 75 Medium Challenge. Like the other two versions of the 75 Challenge, this runs for 75 days and has a set list of activities you must perform daily. Here are the rules for that challenge if you are looking for a middle ground between these two options.
- Choose and follow a diet. Like the 75 Hard Challenge, the diet is not pre-chosen for you. Instead, you should select a diet that works for you.
- Drink half a gallon of water daily.
- No alcohol or cheat meals allowed
- Take a daily progress picture
- Do 1 workout for 45 minutes
- Read 5 pages. These do not have to be inspirational or nonfiction. Any 5 pages will do.
Final Thoughts
The 75 Challenges aren’t suitable for everyone, but most people will find that, between the 75 Soft Challenge and its two more rigorous counterparts, there is a good fit for them. By tackling an extended process like this, you can help yourself in numerous ways. Reading activates your brain, while diet and exercise help your body, all of which can lead to better overall health. Moreover, setting goals and sticking to them helps put you in a positive mental space. Since all the actions recommended are forms of self-care, it can increase awareness of your physical and psychological needs and capabilities. Finally, the sense of accomplishment combined with increased well-being helps people who struggle with self-worth.
FAQ
The 75 Soft Challenge is a more flexible version of the 75 Hard Challenge, focusing on building healthy habits and mental resilience while allowing for a more balanced approach. It’s perfect for those who want to improve their discipline without the rigidity of the 75 Hard Challenge.
The challenge typically includes:
- Rest or allow for flexibility on social occasions.
- Eat healthy, but allow for occasional treats in moderation.
- Exercise for 45 minutes daily (one session, no outdoor requirement).
- Drink at least 3 liters of water daily.
- Read 10 pages of a book daily (non-fiction or self-improvement).
The 75 Soft Challenge is a less intense and more flexible version of the 75 Hard Challenge. Here’s a detailed comparison:
75 Soft: Allows rest days or flexibility for social occasions, encouraging balance rather than perfection.
Diet:
75 Hard: Requires a strict diet with no cheat meals or alcohol.
75 Soft: Encourages healthy eating but allows occasional treats in moderation.
Exercise:
75 Hard: Demands two 45-minute workouts daily, one of which must be outdoors.
75 Soft: Requires one 45-minute workout daily, with no outdoor requirement.
Water Intake:
75 Hard: Participants must drink 1 gallon (3.8 liters) of water daily.
75 Soft: Encourages drinking at least 3 liters of water daily.
Reading:
75 Hard: Requires reading 10 pages of a non-fiction or self-improvement book daily.
75 Soft: Maintains the same requirement but is less strict about completing every single task perfectly.
Rest/Flexibility:
75 Hard: No rest days or flexibility; any missed task requires starting over from Day 1.
This free planner is designed to help you stay accountable by tracking each daily task, including your meals, water intake, exercise, reading, and progress reflections. It keeps you organized and focused throughout the 75 days.
The 75 Soft Challenge encourages consistency, but it’s also about balance. If you miss a task, reflect on the reason and use the planner to adjust your schedule or strategy to avoid missing it again.
You can use the planner digitally or print it out, depending on your preference. Digital use allows for easy updates and portability, while printed versions offer a tangible way to track your progress. See our article on digital planners for tips.
Use the notes section of the planner to write affirmations., reflect on your “why”, and jot down strategies to overcome challenges. Keeping a positive and flexible mindset is key to completing the challenge.
Schedule 45 minutes of daily activity that suits your fitness level and interests. This could be a brisk walk, yoga, strength training, or any activity that gets you moving. Use the planner to log the type and duration of your workouts.
Absolutely! The 75 Soft Challenge is a great way to build foundational habits and discipline. Once you feel ready, you can transition to the more intensive 75 Hard Challenge. Use the planner to track your progress and identify areas for improvement.
On tough days, revisit your “why” and reflect on your progress so far. Use the planner’s notes section to write encouraging affirmations or reminders of the benefits you’re working toward. Taking small, consistent steps will keep you moving forward. See weight loss motivation tips.
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Thank you for this and thank you for making it free. This will help my ADHD brain concentrate and keep track of where I am!
I am super excited to start the challenge. I constantly need motivation and inthink the planner will work perfectly
I cant wait to start this. I need to switch up some things in my life and I feel, this will indeed be of very big help. Thank you so much for this.