How the 75 Soft challenge works
75 Soft is a 75-day habit challenge. Every day you complete the same small set of habits, and the point is consistency, not perfection. It started as a gentler take on the much stricter 75 Hard program.
The four classic rules
- Move for 45 minutes. Any exercise counts, with one day a week for active recovery like a walk or stretching.
- Drink about 3 liters of water.
- Read 10 pages of any book.
- Eat well, and keep alcohol to social occasions.
Many people change the rules to fit their life, for example adding a sleep goal or swapping reading for a podcast. Type your own rules into the tracker above and they appear on your grid.
How to use this tracker
- Choose your start date. The tracker shows your end date, your week-by-week dates and what day you're on today.
- Edit the habits if you like. You can track up to six.
- Tick a box for every habit you finish each day, or print the dated grid and tick it with a pen.
- Add the start, halfway and finish dates to your phone's calendar with the .ics button.
When does 75 Soft end?
If your start date is day 1, you finish 74 days later. Start on January 1, 2027 and your last day is Tuesday, March 16, 2027. Day 38 is the halfway point, which is a good time to check in on how it's going.
Questions
What are the 75 Soft rules?
The most common version has four daily habits for 75 days: 45 minutes of exercise (with one day a week for active recovery), drinking about 3 liters of water, reading 10 pages of a book, and eating well, with alcohol only on social occasions. Many people adjust the rules to suit them, which is why this tracker lets you edit them.
When does my 75 Soft challenge end?
If your start date counts as day 1, your last day is 74 days after you start. For example, a challenge that starts on January 1, 2027 ends on March 16, 2027. Enter your own start date above to see yours.
Do I have to start over if I miss a day?
75 Hard says yes, but 75 Soft is meant to be gentler. Most people simply carry on. Decide your own rule before you start and write it down.
What's the difference between 75 Soft and 75 Hard?
75 Hard has stricter rules, such as two workouts a day (one outdoors), a gallon of water, a strict diet with no alcohol and a progress photo every day, and you restart if you miss anything. 75 Soft keeps the idea of daily habits with more flexible rules.
Is my progress saved?
Your ticks are saved in this browser on this device only. Nothing is sent to us. Print your grid if you want a copy on paper.
A habit tracker, not medical advice. Talk to a doctor before starting a new exercise or eating plan.