There are two very popular fitness challenge programs that have emerged in recent years: 75 Hard and 75 Soft. Even though their names are alike, they are quite different from each other. 75 Hard is very tough and strict. It challenges people to push themselves to the max, both physically and mentally. In contrast, 75 Soft is more adaptable and easier to stick with long-term. It focuses on overall well-being and forming healthy habits that last.
This article provides the guidelines for the 75 Soft challenge. It's a nicer, easier way to build good habits over 75 days. Here are the rules:
(1) Eat healthy foods and only drink alcohol when you're out being social.
(2) Exercise for 45 minutes every day. One day a week, do something easy like walking or stretching.
(3) Drink at least 8 cups of water each day.
(4) Read any book you want for 10 pages a day.
(5) (Optional) Meditate for 15 minutes a day.
(6) (Optional) Write in a journal every day.
Let's elaborate on each rule:
Exercise: The best thing about this challenge is you get to pick the workouts you like! Run, hike, lift weights, dance, do yoga – whatever gets you moving for 45 minutes. One day a week, take it easy with a long walk, easy swimming, or gentle stretching. This helps your muscles recover.
Eating right: You decide what eating healthy means for you. Maybe it's more fruits and veggies. Maybe it's hitting certain calories or protein amounts. The key is setting your own rules and sticking to them for the full 75 days. Drinking is okay for special events, but be smart about it.
Water: Get a water bottle with measurements on it to make sure you drink at least 8 cups (64 oz) throughout the day. Refilling it is a good reason to get up and move around often. If plain water gets boring, try adding electrolyte powder for better taste and workout recovery.
Reading: Pick fun books you actually want to read – they don't have to be self-help. Studies show reading is great for your brain. Do it whenever works for you, but try to be consistent. In the morning, at lunch, or before bed are all good options.
Meditation (Optional): If you want to add something extra, try meditating for 15 or more minutes each day. Find a quiet spot, sit comfortably, and focus on your breath. If your mind wanders, gently bring it back to your breathing. This is a great way to reduce stress, improve focus, and feel more grounded. If you prefer a guided meditation, click HERE (and then the 3 vertical dots) to download an excellent 16-minute guided meditation by Dr. Joe Dispenza.
Journaling (Optional): Another bonus habit is writing in a journal daily. Jot down your thoughts, feelings, goals, or whatever's on your mind. Don't worry about perfect grammar or punctuation – this is just for you. Journaling can help you process emotions, solve problems, and track your progress. Even a few sentences a day can make a big difference in your mindset.
Give the 75 Soft Challenge a shot if you want to get healthier without anything too extreme. Stick to these 4 (or 6!) simple rules for 75 days and see how much better you feel! You've got this.
Here's a great video by a young woman who took the challenge (Amanda Castillo):
