The 75 Soft Challenge has emerged as a popular self-improvement program, offering a less intense pathway to building lasting healthy habits compared to more rigorous alternatives. People searching for a structured yet manageable routine often find this 75-day commitment appealing. This program is designed to promote physical health and mental resilience through consistency rather than extreme rigidity.
Defining the 75 Soft Challenge
The 75 Soft Challenge is a modified, more sustainable version of the original, highly demanding 75 Hard program. It was conceived by fitness figures, such as Stephen Gallagher, to prioritize mental wellness over an all-or-nothing approach. The philosophy centers on progress over perfection, acknowledging that occasional setbacks are a normal part of life. This program seeks to integrate positive changes into a typical lifestyle without causing excessive stress or burnout.
The challenge spans 75 consecutive days, aiming to instill four key daily habits related to nutrition, fitness, hydration, and personal development. Its design is for individuals who want to improve their discipline and health without the high risk of injury or social isolation that can come with extremely strict regimens. The goal is to make the new habits feel manageable enough to continue long after the 75 days are complete.
The Official Rules of 75 Soft
The rules of the 75 Soft Challenge are specific and must be completed every day for 75 days to successfully finish the program.
Mindful Nutrition
The first requirement involves a focus on mindful nutrition, meaning participants must “eat well” while allowing for flexibility that accommodates social events. This means selecting nutritious foods most of the time, rather than adhering to a strict, named diet with zero exceptions. Alcohol is generally avoided but is permitted on special social occasions.
Daily Exercise
The second core rule addresses physical activity, mandating one 45-minute workout each day. This exercise can be any movement the participant chooses, such as running, lifting weights, or a long walk. The challenge permits one day per week to be an active recovery day, such as a gentle yoga session or light stretching, which supports muscle repair and prevents overuse injuries.
Hydration Goal
The third daily requirement is to consume three liters of water. This is a specific, measurable target designed to ensure adequate hydration throughout the day. For reference, three liters is roughly 101 fluid ounces, which is a slightly more achievable goal than the full gallon required by the 75 Hard Challenge.
Daily Reading
Finally, the challenge requires participants to read 10 pages of a book daily. Crucially, the 75 Soft rule allows for reading any type of book, including fiction, unlike the original challenge’s strict non-fiction requirement. This rule promotes mental stimulation and provides a daily break from screen time.
How 75 Soft Differs from 75 Hard
The 75 Soft Challenge directly addresses the intensity of its predecessor by introducing more moderate and forgiving guidelines. The most obvious difference lies in the exercise commitment, where 75 Soft requires only one 45-minute workout daily. In contrast, 75 Hard demands two 45-minute sessions every day, with one mandatory session occurring outdoors, regardless of weather conditions. This makes the softer version far more manageable for those with busy schedules or limited access to safe outdoor space.
Dietary rigidity also separates the two programs significantly, with 75 Soft allowing for occasional treats and social drinking. The 75 Hard Challenge enforces a strict, self-selected diet with zero cheat meals and absolutely no alcohol for the entire 75 days. Furthermore, the consequence for missing a daily task is fundamentally different; 75 Hard requires participants to restart on day one after a single failure, while 75 Soft encourages participants to simply resume the challenge the next day.