When the 75 Hard Challenge first blew up online, it caught everyone’s attention. Two workouts a day, a strict diet, and zero compromises, it sounded powerful, but also nearly impossible for most people with jobs, classes, or families.
The 75 Soft Challenge is a gentler alternative to the intense 75 Hard program. 75 Soft Challenge rules are built around the same idea of improving discipline and daily habits, but in a way that feels more practical and sustainable for everyday life. The rules are simple.
75 Soft Challenge Rules
Here are 75 Soft Challenge rules you should follow:
1. Exercise 45 Minutes, 5 Days a Week
Unlike 75 Hard, you don’t need to squeeze in two workouts a day. One 45-minute session, five days a week, is enough. What counts as exercise is flexible: a gym session, a brisk walk, swimming, yoga, or even a home workout. The goal is movement, not exhaustion.
2. Eat a Balanced Diet Without Extremes
There isn’t a strict meal plan. When it comes to food, the challenge doesn’t ask you to cut out everything you love. The main idea is to eat mostly healthy, home-cooked meals and keep the junk food in check.
Eat clean most of the time, but if you want a slice of pizza or something sweet once in a while, it’s totally fine. The point is balance, not punishment.
3. Drink About 3 Liters of Water Daily
Staying hydrated is the most important part of this challenge. Most people carry a reusable bottle and refill it throughout the day. Some even mark their bottles with time goals (for example: finish half by noon). At first it can feel like a lot, but within a week or two it becomes natural.
4. Read 10 Pages of a Book Every Day
The idea is to spend time learning and reflecting instead of mindlessly scrolling on your phone. Nonfiction and self-improvement books are encouraged, but really, any book that helps you grow or think differently works. Reading before bed is one of the easiest ways to keep up with this habit.
5. No Alcohol for 75 Days
For the entire challenge, alcohol is off the table. Many people say this is the hardest rule but also the most rewarding. Better sleep, more energy, and improved focus are some of the benefits that past participants mention.
A Realistic Daily Routine
Morning: Drink a glass of water right after waking up, then go for a 20-minute jog, instead of scrolling through social media
Afternoon: Eat a balanced lunch, something simple like grilled chicken, rice and vegetables. Later, do a stretch session or light workout.
Evening: Read 10 pages of your book before bed, in
your 3-liter goal.
FAQs
1. Does the 75 Soft Challenge actually work?
It does, but not in the “before-and-after picture” kind of way. Instead of dramatic physical changes, most people notice steady improvements more energy, better sleep, and healthier daily habits.
2. What if I miss a day? Do I have to start all over again?
Not at all. This isn’t 75 Hard. The focus here is progress, not perfection. If you miss a day, you just keep going the next day.
3. What results should I expect by the end?
Everyone’s different, but common results people share online include feeling more disciplined, drinking more water, stop drinking alcohol, and in some cases, losing a little weight because of better food choices.
4. Who is this challenge meant for?
It’s a good fit for anyone who wants a bit of structure but doesn’t want to completely change their whole life. Students, corporate workers, parents, it works for pretty much anyone who just wants a reset.
Conclusion
At the end of the day, the 75 Soft Challenge isn’t about being perfect or sticking to every single rule without fail. It’s really about showing up for yourself in little ways that matter, going for that walk, drinking your water, reading a few pages even when you’re tired.
Some days it’ll feel simple, and other days it might take effort, but the point is you keep moving forward. Over time, those 75 Soft Challenge rules and steps add up to real change.
It’s not extreme, and it’s not meant to be. That’s exactly why it works. 75 Soft is more like a steady jog, you can actually finish it and still have the energy to keep those habits going afterward.
