If 75 Soft feels like the right structure but not quite enough of a stretch, the 75 medium challenge is the natural next step. Same 45-minute daily workout, but no rest days, no alcohol at all, water scaled to your body weight instead of a flat three liters, and a five-minute daily meditation the softer version skips. It also comes with a free program builder that creates your personal PDF tracker with your own dates and water goal already filled in.
75 Soft Challenge Planner Maker
Use the free planner maker below to build your own 75 Soft challenge and download a printable PDF tracker. Choose the day you want to start and every one of the 75 days is dated for you, so you know your finish date before you commit. Choose which day of the week is your active recovery day and it is marked on every week of your tracker. Then set your healthy eating rule, your alcohol rule, your water goal, your daily reading and any optional extras you want to track, such as progress photos, five minutes of stillness, a bedtime or a daily line of gratitude.
You can also decide in advance what happens if you miss something, which is the decision most people skip and later regret. The options are three misses allowed before a restart, a repair rule where a missed day is added to the end, never restarting at all, or a full restart from Day 1 like 75 Hard.
75 Soft Challenge PDF Planner
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.
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.
How to use your active recovery day
Your recovery day is still one of the 75 and it still needs 45 minutes, but the intensity comes right down. Gentle yoga, a slow walk, stretching, mobility work or an easy swim all count. Pick a fixed day of the week rather than deciding as you go, because a floating recovery day quietly becomes a skipped day. Most people put it on a Sunday or on whichever day their schedule is busiest, and the planner maker above marks your chosen day on every week of your tracker.
75 Hard vs 75 Soft
The difference between 75 Hard and 75 Soft comes down to how much room the rules leave you. 75 Hard demands two 45-minute workouts a day with one of them outdoors, a strict diet with no cheat meals and no alcohol, a gallon of water, ten pages of a physical non-fiction book, a daily progress photo, and a full restart from Day 1 if you miss any of it. 75 Soft asks for one 45-minute workout with a weekly active recovery day, healthy eating with alcohol kept to social occasions, three liters of water, and ten pages of any book you like.
The honest way to choose is to ask which one you would still be doing in week six. 75 Hard is a test of extremes and most people who start it do not finish. 75 Soft is built for consistency rather than perfection, which is why it works for people with jobs, children and social lives. If you want the middle ground, the 75 medium challenge keeps the daily workout but tightens the diet and water rules, and the 75 hard challenge is the full version.
Is There a 75 Medium Challenge?
There is, and it sits exactly between this challenge and 75 Hard. It keeps one 45-minute workout a day but removes the weekly recovery day, asks you to follow a diet of your choice 90% of the time with no alcohol at all, scales your water to half your body weight in ounces instead of a flat 3 liters, and adds five minutes of daily meditation or prayer. Most people move up to it after finishing 75 Soft.
See the full 75 medium challenge rules and free PDF planner, which includes a program builder that calculates your water goal and dates all 75 days for you.
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 planner maker creates two free PDFs with no email signup. The full planner runs to six pages: your personal rules, your weekly movement plan with your recovery day marked, a before-day-one checklist, all 75 days dated with a tick box for each rule and a separate box to mark the whole day complete, a weekly check-in log with optional weight and body measurement columns, and a finish page with a completion certificate. The one-page wall tracker puts all 75 dated days on a single sheet as circles to cross off, with your rules printed at the top and your recovery days marked. Print either as many times as you like.
The challenge typically includes:
- Rest or allow for flexibility on social occasions.
- Eat healthy, but allow for occasional treats in moderation.
- Exercise 45 minutes daily, with one day of active recovery each week.
- Drink at least 3 liters of water daily.
- Read 10 pages of any book daily.
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.
75 Soft: One active recovery day per week, and a missed task does not require starting over.
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.