The 75 Soft Challenge is a more flexible version of the intense 75 Hard Challenge, designed to help you build healthy habits without feeling overwhelmed. It focuses on consistency and balance, making it easier to integrate into everyday life. Here’s what it involves:

  • Exercise: 45 minutes daily, with one active recovery day per week.
  • Diet: Follow a healthy eating plan, with alcohol allowed only on social occasions.
  • Hydration: Drink about 3 liters of water daily (or half your body weight in ounces).
  • Reading: Read 10 pages of any book each day.

Unlike 75 Hard, there’s no restart rule if you miss a day - just pick up where you left off. This makes the program more forgiving and realistic for those with busy lives. It’s ideal for beginners or anyone looking for gradual, long-term improvements in health and well-being.

Quick Comparison:

Feature 75 Soft Challenge 75 Hard Challenge
Exercise 45 mins/day, 1 recovery day/week Two 45-min workouts/day, 1 outdoors
Diet Healthy eating, alcohol socially Strict diet, no alcohol or cheat days
Water Intake ~3 liters/day 1 gallon/day
Reading 10 pages/day (any book) 10 pages/day (nonfiction only)
Missed Days No restart rule Restart from Day 1

The 75 Soft Challenge emphasizes steady progress without the pressure of perfection, making it a practical option for building habits that last.

Rules and Structure of the 75 Soft Challenge

The 75 Soft Challenge offers a straightforward, adaptable framework designed to help you build healthier habits without the strictness of more intense programs. Spanning 75 days, its goal is to promote sustainable changes that can easily integrate into your daily life. The rules are simple and actionable, guiding you toward steady progress without unnecessary pressure.

Main Rules of the 75 Soft Challenge

The challenge is built around four key rules, each designed to support both physical and mental well-being. Flexibility is at the heart of this program, making it easier to fit into your lifestyle.

  • Exercise for 45 minutes daily, with one day each week reserved for active recovery. This could be anything from a brisk walk to restorative yoga or light stretching. The focus is on consistency over intensity, allowing you to choose activities that suit your body and schedule.
  • Follow a generally healthy eating pattern, while limiting alcohol to social occasions. Instead of rigid dietary rules, this approach encourages making nutritious choices most of the time - about 90%. You can still enjoy meals with friends or family without feeling like you've derailed your progress.
  • Drink about 3 liters of water daily (roughly 101 ounces), or aim for half your body weight in ounces. For example, someone weighing 160 pounds might target 80 ounces of water a day. This guideline helps keep hydration manageable and personalized.
  • Read 10 pages of any book each day. Unlike other programs that limit reading to nonfiction, the 75 Soft Challenge lets you choose any genre that interests you - whether that's a novel, biography, or self-help book. This keeps reading enjoyable and something to look forward to.

Optional elements, like five minutes of meditation or prayer, can further enhance mental well-being. Some participants also choose to take progress photos on day one and day 75 or listen to 10 minutes of personal development content daily. These extras are entirely up to you.

One of the most appealing aspects of the 75 Soft Challenge is its no-restart policy. If you miss a day or slip up, you simply acknowledge it and move forward the next day. This approach encourages accountability without the all-or-nothing mindset that often leads to giving up. It’s all about steady, manageable self-improvement.

Comparison Table: 75 Soft vs. 75 Hard Rules

Here’s how the 75 Soft Challenge stacks up against the stricter 75 Hard program:

Rule 75 Soft Challenge 75 Hard Challenge
Diet Healthy eating, alcohol only socially Strict diet, no alcohol or cheat meals
Exercise 45 minutes daily, 1 active recovery day Two 45-minute workouts daily (1 outdoors), no rest days
Water Intake ~3 liters daily (101 oz) or half body weight in ounces 1 gallon daily (128 oz)
Reading 10 pages daily (any book) 10 pages daily (nonfiction only)
Progress Photos Optional or start/end only Required daily
Mindfulness Optional 5-minute meditation or prayer Not required
Missed Day Penalty None – just continue Restart from day 1
Flexibility Level High adaptability Very rigid

This table highlights the more balanced, forgiving nature of the 75 Soft Challenge. With its flexible exercise options, reduced water intake, and lenient approach to setbacks, it’s designed to fit a variety of lifestyles, schedules, and abilities. It provides enough structure to help you form habits while allowing room for real-life challenges.

Benefits and Drawbacks: 75 Soft vs. 75 Hard

Choosing between the 75 Soft and 75 Hard challenges boils down to your goals and lifestyle. Each has its own strengths and weaknesses that can shape your experience and outcomes.

The 75 Soft Challenge stands out for its flexibility and ease of integration into daily life. It’s a practical choice for beginners or those juggling a busy schedule. The relaxed guidelines allow for social activities - like enjoying a drink at dinner or attending a party - without feeling like you’ve derailed your progress. Plus, the absence of a "restart rule" can ease the pressure of perfectionism. As Julie Wilcoxson, CPT, a personal trainer and certified nutrition therapy practitioner, puts it:

To avoid this contradictory mindset, I suggest introducing one new healthy habit at a time, gradually incorporating more into your everyday routine as you feel comfortable.

However, the 75 Soft Challenge isn’t without its challenges. The recommendation to "eat well" can feel vague, leaving some participants unclear about whether they’re truly improving. Louise Valentine, a certified personal trainer, offers encouragement in this regard:

Even if you just kept one of these habits and you improved slowly over time, you're still improving your health and fitness.

On the other hand, the 75 Hard Challenge appeals to those seeking a more intense, transformative experience. Its strict structure and daily requirements push participants to build mental resilience and achieve rapid physical changes. That said, this intensity comes at a price. The all-or-nothing approach can foster perfectionism, and the requirement to restart after missing a single day often leads to frustration and burnout.

Dr. Casey Kelley, founder and medical director of Case Integrative Health, highlights the importance of flexibility:

Be prepared to adjust your plans based on what you're learning about yourself and your needs. The goal of the 75 Soft is to foster sustainable habits, so flexibility is key.

To help you weigh your options, here’s a side-by-side look at the pros and cons of each challenge:

Comparison Table: Pros and Cons

Aspect 75 Soft Challenge 75 Hard Challenge
Accessibility High – fits into busy or beginner routines Low – demands strict time and schedule
Mental Health Impact Positive – reduces stress and perfectionism Mixed – builds toughness but may increase stress
Social Life Maintained – allows moderate indulgences Restricted – limits social flexibility
Long-term Sustainability High – habits blend into daily life Low – strict rules make adherence difficult
Injury Risk Lower – promotes a balanced exercise approach Higher – intense, no-rest regimen increases risk
Transformation Speed Gradual – steady and manageable progress Rapid – dramatic changes in just 75 days
Completion Rate Higher – forgiving rules reduce dropouts Lower – strict restart policy raises failure rate
Skill Building Focuses on habit formation and balance Prioritizes mental toughness and discipline

Both programs come with risks, even the gentler 75 Soft Challenge. Daily exercise, if not managed carefully, can still lead to overuse injuries. While one program prioritizes adaptability, the other demands unwavering commitment. The key is finding which approach aligns best with your personal goals and capacity.

Practical Tips for Success

Start by making small, manageable changes to your daily routine. The trick is to weave these adjustments into your schedule in a way that feels natural. Success often comes from working with your routine rather than trying to force drastic changes.

For example, instead of committing to a single 45-minute workout, break it into shorter sessions that fit your day. Try three 15-minute walks during lunch breaks, add morning stretches, or wind down with an evening yoga session. This strategy is especially helpful for busy professionals who find it hard to block out time for longer workouts.

Another game-changer? Use Sunday afternoons for meal prep. Wash, chop, and cook in batches so you have healthy meals ready to grab during hectic weekdays. That way, when you're juggling meetings or unexpected deadlines, you won’t be tempted by fast food or vending machine snacks.

Staying hydrated doesn’t have to be a chore. Keep a reusable water bottle handy and set phone reminders to sip throughout the day. If plain water feels boring, spice it up with a slice of lemon or cucumber - many people find this simple tweak makes hydration more enjoyable.

How to Fit the Challenge into Daily Life

These practical tips can help you incorporate the challenge into your everyday life with ease.

Morning routines are a great starting point. Set your alarm 15 minutes earlier to fit in some light stretching or meditation. This small change helps you check off mindfulness early in the day, setting a positive tone before things get busy. If you commute via public transportation, use that time to read. Driving? Switch to audiobooks to keep up with your reading goals.

Navigating social situations takes a bit of planning but is totally doable. Review restaurant menus in advance and don’t hesitate to request modifications - opt for grilled proteins instead of fried or ask for dressing on the side. And yes, you can still enjoy a glass of wine at a dinner party. The challenge allows for flexibility, so you don’t have to feel guilty about socializing.

Workplace habits can make a big difference. Pack healthy snacks like nuts, fruit, or yogurt to avoid the vending machine trap. Use your lunch break for a quick walk around the office or a nearby park. If your building has stairs, skip the elevator for an easy way to add movement to your day.

Evening wind-downs are perfect for wrapping up the day’s requirements while preparing for restful sleep. Spend 10 minutes journaling about your progress and any challenges you faced. This doubles as mindfulness practice and helps you spot trends or obstacles that might need attention.

Weekends offer a chance to reinforce your progress with flexible habits. Use Saturday mornings for longer workouts or meal prep for the week ahead. Sundays can be your active recovery day - think gentle yoga, nature walks, or stretching to stay active without overexerting yourself.

Tech tools can simplify tracking. Set reminders for water intake, reading, and exercise. Habit-tracking apps are a great way to visually monitor your progress without feeling overwhelmed.

It’s also smart to have backup plans for unexpected disruptions. Keep protein bars in your car for days when meals get delayed. Download a meditation app for quick mindfulness sessions on the go. Memorize a 20-minute bodyweight workout so you can exercise anywhere - even in a hotel room during travel.

Community support can make all the difference. Share your goals with family or roommates so they can cheer you on. Join online groups where others share tips, celebrate wins, and offer encouragement during tough days. Having accountability partners makes the 75-day journey feel less isolating and much more achievable.

The beauty of this approach is its flexibility. It’s not about perfection - it’s about progress. If you miss an element one day, don’t stress or start over. Acknowledge it, learn from it, and keep moving forward. This mindset helps you stay consistent and adapt to whatever life throws your way.

sbb-itb-72d195f

Digital Tools and Apps for Tracking Progress

Keeping up with the habits of the 75 Soft Challenge can feel like a lot to manage. That’s where digital tools come in handy - they combine reminders, data syncing, and progress tracking into one streamlined system. These tools make it easier to stay consistent without adding unnecessary stress. Below, we’ll highlight some recommended apps and show how the Growth Bundle simplifies the entire process.

The key to success is finding tools that work well together. When your apps sync smoothly, send helpful reminders, and show your progress clearly, sticking to the challenge for 75 days becomes much more manageable.

Growth Bundle brings together a collection of apps designed to cover every aspect of the challenge. Here’s a closer look at how these tools can help:

  • The Do App: This is your go-to habit tracker. It helps you log daily activities like exercise, water intake, and reading. Whether you’re tracking two 45-minute workouts or multiple reading sessions, this app keeps you on top of it all. Plus, it syncs with Apple HealthKit to automatically record steps and workouts.
  • Reflectly: This AI-powered journal focuses on mindfulness. It asks personalized questions to help you reflect on your day and track your mood, giving you insights into what impacts your emotions.
  • The Mindfulness App: Whether you need a quick 5-minute meditation or a longer session to wind down after a workout, this app has you covered. It also includes sleep stories and courses to improve focus and rest.
  • HealthView: Instead of juggling multiple apps, HealthView consolidates all your health data - like activity levels and sleep patterns - into one easy-to-read dashboard. This makes it simple to spot trends and tweak your routine as needed.
  • TimeBloc: Planning your day around the challenge’s requirements is a breeze with TimeBloc. It helps you block out time for workouts, reading, and meal prep, ensuring you stay on track with a consistent daily routine.

With an average rating of 4.6 stars from over 190,000 users, Growth Bundle has earned high marks for quality and reliability. Individual apps like The Do App also shine, boasting a 4.0-star rating from 16,600 users who appreciate its simplicity and customizable features.

Why Choose a Growth Bundle Subscription?

Growth Bundle

The Growth Bundle subscription takes convenience to the next level. Instead of paying for multiple app subscriptions that can total over $200 per year, you get access to all these tools for just $99.99 annually. That’s a significant savings - and it simplifies your tracking experience by bringing everything under one umbrella.

Even better, Growth Bundle offers a 14-day free trial. This gives you the chance to explore how these apps work together and see firsthand how they can support your goals. For anyone serious about the 75 Soft Challenge, this bundle offers both value and ease.

Conclusion

The 75 Soft Challenge shifts the focus in personal development by emphasizing steady progress and practical habits over chasing perfection. Jessica O'Donnell, Ecommerce Editor at Women's Health UK, captures this sentiment well:

"The 75 Soft Challenge is far more gentle, sustainable and achievable and is more like a routine reset than an entire life change."

What sets 75 Soft apart is its flexibility. It’s designed to fit the ups and downs of real life while encouraging meaningful growth. Instead of rigid rules, it promotes consistent, manageable steps toward improvement - habits that can stick well beyond the 75 days.

For those who like a little extra support, digital tools like the Growth Bundle, The Do App, The Mindfulness App, and HealthView make tracking progress simple and stress-free. These apps help keep you on track without adding unnecessary pressure, blending technology with the challenge's adaptable structure.

This isn’t about overhauling your life overnight or adopting extreme discipline. The 75 Soft Challenge is about building momentum through small, sustainable changes. It’s a more approachable way to establish habits that naturally become part of your daily routine.

Whether you’re exploring personal development challenges for the first time or looking for a more balanced alternative to intense programs, 75 Soft offers a welcoming option. With digital tools to guide your journey, these 75 days can be the start of a lifestyle shift that feels achievable and rewarding. By focusing on progress over perfection, the challenge turns personal growth into something you can genuinely maintain.

FAQs

How does the 75 Soft Challenge fit into a busy lifestyle or work for beginners in fitness?

What Is the 75 Soft Challenge?

The 75 Soft Challenge is built to be adaptable and beginner-friendly, making it a great option for anyone with a packed schedule or just starting their fitness journey. It emphasizes shorter, manageable workouts lasting 30–45 minutes. Plus, it includes gentler options like walking, yoga, or swimming, which are less intense and easier to fit into a busy day.

The challenge also promotes simple, consistent daily habits, like drinking 3 liters of water, reading 10 pages of a book, and sticking to a mostly healthy diet. These small, sustainable changes are easy to weave into everyday life, helping participants stay on track without feeling overwhelmed. Thanks to its balanced structure, the 75 Soft Challenge works well for those balancing a hectic lifestyle or taking their first steps toward better fitness.

How can I stick to the 75 Soft Challenge's hydration and dietary goals during social events?

Sticking to the 75 Soft Challenge's hydration and dietary goals in social settings doesn’t have to be overwhelming - it just takes a bit of planning. Think ahead by packing your own healthy snacks or drinks if the opportunity allows. When dining out, scan the menu for options that fit your goals. To keep up with hydration, make it a habit to sip water throughout the day, and bring along a reusable water bottle to events - it’s a simple way to stay on top of things.

At the same time, don’t forget to give yourself some leeway. The 75 Soft Challenge emphasizes moderation, so it’s okay to enjoy social gatherings without feeling guilty. For instance, keep alcoholic drinks to a sensible limit and aim for a balanced diet overall. This balanced approach lets you stay engaged in social moments while still making progress toward your health goals.

How can apps and digital tools help you stay on track with the 75 Soft Challenge?

Apps and digital tools can simplify staying on track and motivated during the 75 Soft Challenge. They let you monitor daily habits, workouts, and progress all in one place, making it easier to stay accountable and organized.

Many of these tools come with features like habit trackers, reminders, and visual progress charts, helping you see how far you've come. Some even include goal-setting options or community spaces where you can connect with others for support and encouragement. Using these tools can make the challenge feel more engaging while helping you build lasting habits.

Related posts