Challenge guide
The 75 Soft challenge: rules and a 75-day plan
75 Soft is the gentler cousin of 75 Hard: four daily habits for 75 days, built to fit a normal life. Here are the rules most people follow, a plan for all 75 days, and how to actually finish.
What is the 75 Soft challenge?
75 Soft is a 75-day self-improvement challenge that grew on TikTok and Instagram as a more sustainable alternative to 75 Hard. Instead of two workouts a day and a strict diet, you commit to four simple daily habits: move, hydrate, read and eat well. There is no official rulebook, so you will see small variations, but the core idea is the same everywhere: show up every day for 75 days.
The 75 Soft rules
These are the rules most people use:
- Eat well, and only drink alcohol on social occasions. No strict diet, just better choices most of the time.
- Train for 45 minutes a day, with one day of active recovery each week (a walk, yoga or stretching).
- Drink 3 litres of water a day (about 100 oz).
- Read 10 pages of any book.
Some people add a weekly progress photo or a short daily journal. Keep additions small: the challenge works because it is realistic.
75 Soft vs 75 Hard
| 75 Soft | 75 Hard | |
|---|---|---|
| Workouts | One 45-minute session, one recovery day a week | Two 45-minute sessions, one outdoors, every day |
| Diet | Eat well, alcohol only socially | Strict diet of your choice, no alcohol, no cheat meals |
| Water | 3 litres | 1 gallon (about 3.8 litres) |
| Reading | 10 pages of any book | 10 pages of non-fiction |
| Missed day | Most people continue | Restart from day one |
If you have tried 75 Hard and burned out, 75 Soft keeps the structure without the all-or-nothing pressure.
A 75-day plan in three phases
Days 1–25: build the routine
Pick a fixed workout time and keep sessions easy enough that you look forward to tomorrow. Carry a water bottle you can count (a 1-litre bottle filled three times is the simplest system). Choose your first book tonight so reading is never a decision.
Days 26–50: make it yours
This is where most people slip. Plan your recovery day, prepare a back-up 45-minute workout for busy days (a brisk walk counts), and notice which meals make you feel best. Look back at your first two weeks to see how far you have come.
Days 51–75: finish strong
Raise one thing slightly: a longer run, a heavier lift, a harder book. Take a progress photo, write down what changed, and decide which habits you will keep after day 75.
Daily 75 Soft checklist
- 45-minute workout (or active recovery on your rest day)
- 3 litres of water
- 10 pages read
- Ate well; alcohol only if it was a social occasion
Track it somewhere you open every day. The free 75 Soft plan in Winter Arc sets up all four habits, your recovery day and a 75-day countdown in one tap.
Common mistakes
- Turning it into 75 Hard. Extra rules feel motivating on day 1 and crushing on day 30.
- Saving the workout for late evening. Put it where it cannot be pushed back.
- Drinking all the water at night. Spread it out: one litre by lunch, two by dinner.
- Quitting after one bad day. Missing once is normal. Missing twice is how habits end.
75 Soft is designed for healthy adults. If you have a medical condition, are pregnant, or are new to exercise, check with a doctor before changing your training or diet.
Frequently asked questions
What are the 75 Soft rules?
Eat well and only drink alcohol socially, work out for 45 minutes a day with one active recovery day a week, drink 3 litres of water, and read 10 pages of any book, every day for 75 days.
Do you restart 75 Soft if you miss a day?
There is no official rule. Most people simply continue the next day, which is what makes 75 Soft more sustainable than 75 Hard. Decide your rule before you start and write it down.
Does walking count as a 75 Soft workout?
Yes. A brisk 45-minute walk counts, and walking or stretching is the usual choice for the weekly active recovery day.
Is 75 Soft good for beginners?
Yes. It is one of the most beginner-friendly challenges because the rules are moderate. Start with easy workouts and build up over the 75 days.
How do I track 75 Soft?
Use a daily checklist with the four habits. Winter Arc has a free 75 Soft plan that adds the habits, a recovery day and a 75-day season in one tap.