What’s the “75 Soft” challenge, and is it for you?

Curious about the buzz surrounding the “75 Soft” challenge? This trending take on the original “75 Hard” program offers a more flexible, approachable path to personal growth and healthy habits.

While you’re enjoying the surge of motivation that January typically ushers in, you may consider the 75 Soft challenge a go-to option to kick off the year with intention and some tools to healthify your life. Let’s break down what it is, why it’s trending, and how to complete it successfully.

What Is the 75 Soft Challenge?

The 75 Soft challenge is a streamlined, approachable adaptation of the 75 Hard challenge. While the original 75 Hard program requires intense commitment and discipline in several key areas of life, including twice-daily (!) workouts, the 75 Soft focuses on achievable, consistent actions that promote overall well-being without demanding too much of your already busy schedule. This challenge emphasizes progress over perfection, making it ideal for people juggling work, family, and other priorities.

Here are the 75 Soft guidelines:

1. Exercise for 45 minutes daily: This can include anything from a brisk walk to yoga or group fitness class like F45 training—the choice is yours. Flexibility is key.
2. Drink 3 litres of water daily: Staying hydrated supports energy, digestion, and overall health.
3. Follow a healthy diet: Unlike super rigid meal plans, the 75 Soft encourages focusing on nutritious, whole foods while allowing room for occasional treats.
4. Read 10 pages of a book daily: Prioritize non-fiction or personal development books to cultivate your mind and spark growth.
5. Have alcohol only on social occasions (or not at all): This guideline ensures moderation while allowing flexibility in social settings. While completely abstaining is always the healthiest choice, it may not be realistic for everyone. This guideline ensures moderation without complete restriction.

Why Is the 75 Soft Challenge Trending Right Now?

The 75 Soft challenge has become a refreshing alternative to the more intense 75 Hard. Here are a few reasons why we’re seeing it everywhere at the moment:

• Accessibility: The original 75 Hard can feel intimidating or unrealistic for those with busy lifestyles. The 75 Soft is designed to meet people where they are, encouraging positive habits without too much pressure.
• Focus on moderation: The challenge aligns with the growing interest in sustainable wellness over crash diets or rigorous regimens.
• Community support: Social media channels are buzzing over 75 Soft, with fellow participants sharing their experiences, tips, and progress. This creates a sense of accountability and community.
• January motivation—and beyond: A new year is the perfect time for fresh goals. The 75 Soft offers structure and inspiration without the all-or-nothing mentality that can lead to quitting or burnout.

How to Start the 75 Soft Challenge

Starting the 75 Soft challenge is straightforward. Here’s a step-by-step guide to get you on the right track:

1. What’s your “why”? What motivates you to take on this challenge? Whether improving your physical health, building better habits, or finding more balance, getting clear on your “why” will help you stay committed.
2. Establish a routine: Map out when you’ll incorporate the daily elements into your schedule. Will you do morning workouts or lunchtime reading? Having a plan increases your chances of success.
3. Build your tool kit: Invest in a water bottle to track duration, select your first few books to read, and prepare (or order) healthy meals in advance to make sticking to your goals easy.
4. Find your tribe: Whether it’s a friend, coworker, or online community, sharing the experience with others can boost motivation and accountability.

Tips for Success

• Be flexible: Life happens, and that’s okay. Don't give up if you miss a workout or have an extra drink one week. Focus on consistency, not perfection. 
• Celebrate small wins: Acknowledge your progress along the way. Completing a week’s worth of challenges is worthy of a celebration!
• Track your progress: Use a journal, app, or calendar to record your daily achievements. Habit tracking and seeing your streak grow is incredibly motivating.
• Customize the plan as needed: While the core guidelines are straightforward, you can adapt them slightly to suit your lifestyle. The goal is sustainable growth, not rigid adherence.

About the Author

Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.