By After the 75 Hard Challenge, the 75 Soft Challenge is a simple and balanced approach that involves a healthy routine to follow for 75 days. It focuses on 4 main rules of daily eating, exercising, drinking, and reading for better self-improvement.
After the 75 Hard Challenge, the 75 Soft Challenge is a simple and balanced approach based on healthy habits to follow for 75 days. It focuses on 4 main rules of daily eating, exercising, drinking, and reading for better self-improvement.
Have you ever scrolled through social media and felt a pang of “I could never do that?” The 75 Hard Challenge, with its strict rules, can often trigger that feeling. But what if there was a way to build healthy habits without feeling like you’re training for a marathon? Enter the 75 soft challenge.
This isn’t about pushing yourself to extremes. It’s about finding a rhythm that works for your life. Imagine a challenge that empowers you, and you can easily stick with that. That’s the essence of the 75-day soft challenge.
Let’s ditch the “all or nothing” mindset. Instead, think of small, consistent wins. A walk in the park, a chapter of a good book, mindful eating. These are the building blocks of the Soft 75 challenge.
It’s about progress, not perfection. Life happens, and that’s okay. This challenge is designed to be adaptable, and to encourage you to keep moving forward, even when things get hectic.
Ready to trade impossible standards for sustainable habits? In this article, we’ll guide you through the 75 Soft Challenge rules and how to stick with them. Let’s dive in!
What is the 75 Soft Challenge?
The 75 Soft Challenge is a 75-day commitment to building a foundation of healthy habits. It’s designed to be a realistic and approachable wellness program, emphasizing consistency over intensity. Think of it as a guide to creating sustainable lifestyle changes, rather than a rigid set of rules.
This challenge encourages you to focus on four key areas: mindful eating, regular exercise, consistent hydration, and daily self-improvement through reading. It’s about developing a balanced routine that supports your physical and mental well-being.
The 75 Soft Challenge empowers you to make gradual, meaningful adjustments to your daily life, fostering a sense of accomplishment and long-term positive change. It’s a journey of self-discovery and habit formation, designed to help you create a healthier, more balanced lifestyle.
What are the 75 Soft Challenge Rules
The 75 Soft Challenge presents a more adaptable and forgiving approach to lifestyle improvement compared to its more intense counterpart. It’s built on the principle of consistent, daily effort rather than rigid, all-or-nothing rules. The core aim is to cultivate sustainable habits that contribute to long-term well-being. This challenge encourages you to make daily strides in key areas of your life, fostering a sense of balance and self-accountability.
- Consume a balanced diet and limit alcohol to social occasions.
- Engage in 45 minutes of daily exercise, including one day of active recovery per week.
- Drink 3 liters of water daily.
- Read 10 pages of any book daily.
Unlike more stringent challenges, the 75 Soft Challenge acknowledges the realities of daily life. If you happen to miss a step, you are not penalized or required to restart. Instead, you’re encouraged to adjust and continue, emphasizing the importance of consistent effort over flawless execution. This approach fosters a mindset of gradual improvement and self-compassion.
1. Eat Well and Only Drink on Social Occasions:
The concept of “eating well” within the 75 Soft Challenge is intentionally flexible, allowing you to define it according to your individual needs and preferences. It’s about developing a conscious relationship with food, focusing on nutrient-rich choices that support your overall health.
To begin, consider tracking your food intake through a journal or app. This can provide valuable insights into your eating patterns and help you identify areas for improvement.
Experiment with different dietary approaches to find what works best for you. This might involve increasing your intake of fruits and vegetables, reducing processed foods, or focusing on lean protein sources.
When it comes to alcohol, the challenge encourages moderation, allowing for consumption during social events. This approach acknowledges the importance of enjoying life’s moments while maintaining a focus on healthy habits.
Remember, sustainable dietary changes are built on consistency, not perfection. Allow yourself occasional indulgences, but strive to make healthy choices a regular part of your routine.
2. Work Out 45 Minutes Per Day, With One Day of Active Recovery Each Week:
Regular physical activity is a cornerstone of the 75 Soft Challenge, promoting both physical and mental well-being. The daily 45-minute workout can encompass any activity you enjoy, from brisk walks and yoga to high-intensity interval training.
Finding an exercise routine you enjoy is crucial for long-term adherence. Experiment with different activities and modalities until you discover what motivates you.
Active recovery plays a vital role in preventing injuries and promoting muscle repair. On your active recovery day, engage in low-impact activities like stretching, swimming, or gentle walks.
Remember that consistency is key. Even on days when you feel less motivated, aim to complete your 45-minute workout, even if it’s a lighter session.
Pay close attention to your body and ensure you get adequate rest. Avoid pushing yourself too hard, especially during active recovery days.
3. Drink 3 Liters of Water Daily:
Adequate hydration is essential for optimal bodily function, and the 75 Soft Challenge emphasizes the importance of consistent water intake.
To ensure you’re meeting your daily water goal, carry a reusable water bottle and refill it throughout the day.
Utilize technology to your advantage by setting reminders on your phone or using a water tracking app.
Consider incorporating water-rich foods into your diet, such as fruits and vegetables with high water content.
If you find plain water monotonous, try adding natural flavorings like lemon or cucumber.
Remember that staying hydrated can help curb cravings and improve your overall energy levels.
4. Read 10 Pages of Any Book Daily
Mental stimulation is just as important as physical fitness, and the 75 Soft Challenge encourages you to nurture your mind through daily reading.
Unlike other challenges, the 75 Soft Challenge allows you to choose any book you enjoy, whether fiction, non-fiction, or anything in between.
Reading can provide a welcome escape from the stresses of daily life, promoting relaxation and mental clarity.
Set aside a dedicated time each day for reading, even if it’s just for a few minutes.
Create a comfortable reading environment where you can relax and focus.
Remember that reading is an investment in yourself, contributing to your personal growth and intellectual development.
75 Hard vs. 75 Soft
The 75 Hard and 75 Soft challenges offer distinct paths to self-improvement. 75 Hard is a rigid, all-or-nothing program focused on building mental toughness through strict daily adherence. Miss a rule, restart. 75 Soft, conversely, is a flexible, sustainable approach that prioritizes habit formation and self-compassion.
75 Hard demands unwavering discipline, potentially leading to burnout or injury. 75 Soft allows for real-life adjustments, making it more accessible and less intimidating for long-term lifestyle changes.
75 Hard’s intensity can deliver rapid results, but it may not be sustainable. 75 Soft builds a foundation for lasting wellness, emphasizing gradual progress and adaptability.
Choosing between them depends on your goals and lifestyle. If you thrive on strict rules and immediate results, 75 Hard might appeal. However, if you seek a balanced, manageable approach to health, 75 Soft is a safer, more realistic option.
Before starting either challenge, consult healthcare professionals. They can provide personalized advice and ensure you’re making informed decisions about your health. Extreme programs can have extreme consequences, so prioritize safety and informed choices.
What are people saying about the 75 Soft Challenge?
The 75 Soft Challenge has garnered largely positive feedback, particularly in contrast to the more demanding 75 Hard. Many appreciate its emphasis on sustainable habit formation and its flexibility, which allows for real-life adjustments. Unlike the rigid structure of the 75 Hard, which has drawn criticism for its potential to trigger unhealthy behaviors or be incompatible with certain lifestyles, the 75 Soft is often seen as a more approachable and balanced path to wellness.
The challenge’s adaptability is a key factor in its popularity. People are drawn to the idea of building healthy routines without feeling overwhelmed by strict rules or the fear of “failure.” Many have expressed relief at finding a challenge that aligns with their daily lives and promotes self-compassion.
- Jessica Downey – A Runner & Fitness Writer
Jessica Downey, writing for Tom’s Guide, shared her experience of trying the 75 Soft Challenge for a week. She highlighted the challenge’s manageable nature and its positive impact on her daily routine. Downey found that the flexibility of the 75 Soft allowed her to incorporate healthy habits without feeling overly restricted, and she expressed her intention to continue with the challenge beyond the initial week.
- Lih Lately – A Health Enthusiast
Lih Lately, a busy mother of four, decided to share her journey with the 75 Soft Challenge on YouTube. She started at 85 kilos, and like many busy parents, found it difficult to prioritize her own health. But the structure of the 75 Soft resonated with her. It wasn’t about impossible restrictions, but about finding small, consistent ways to improve.
What was truly inspiring was how she balanced everything. She managed to fit in regular gym sessions, even with her demanding schedule. And the results were amazing! She went from lifting 10 kilos to a very impressive 40 kilos. She also focused on high-protein, low-fat meals, and made sure to drink plenty of water. It wasn’t just physical, though. Also, she talked about how the daily reading helped her mental health, giving her a sense of calm and focus. It’s a great example of how the 75 Soft Challenge can be a positive and achievable experience, even for those with incredibly busy lives.
While the 75 Soft Challenge has been widely praised, some individuals have taken the concept further, creating variations to suit their specific needs. Some have opted for a “75 Medium” approach, striking a balance between the strictness of the 75 Hard and the flexibility of the 75 Soft. Others have incorporated journaling or mindfulness practices, shifting the focus from dietary control to mental and emotional well-being. Ultimately, the 75 Soft Challenge has resonated with many as a realistic and empowering way to cultivate lasting healthy habits.
Tips to complete the 75 Soft Challenge
The 75 Soft Challenge encourages sustainable lifestyle changes, offering flexibility and adaptability to build healthy habits over time. It’s about progress, not perfection, allowing you to integrate wellness into your daily life.
- Prioritize enjoyable movement: Find physical activities that genuinely bring you joy, making exercise a sustainable part of your routine. This ensures you’ll stick with it long-term.
- Focus on balanced nutrition: Nourish your body with whole, unprocessed foods, prioritizing a balanced approach over restrictive diets. This supports overall well-being and long-term health.
- Create a realistic routine: Integrate healthy habits seamlessly into your daily life by developing a routine that accommodates your schedule and commitments. This makes consistency more achievable.
- Track your progress: Monitor your habits and reflect on your journey for self-awareness, using tools like journals or apps to observe patterns and celebrate achievements. This fosters a deeper understanding of your habits.
- Listen to your body: Adjust your approach as needed, prioritizing well-being over rigid adherence to rules, and allowing for rest and recovery when necessary. This ensures a healthy and sustainable journey.
The Bottom Line
The 75 Soft Challenge is a practical approach to building sustainable wellness habits. It offers a balanced alternative to extreme challenges, focusing on consistent progress rather than rigid rules. This challenge aims to help you integrate healthy eating, regular movement, and mental well-being into your daily life without overwhelming your existing routine.
If you decide to try the 75 Soft, remember that flexibility is key. Life happens, and some days won’t go as planned. Instead of giving up, adapt. If you can’t fit in a full workout, break it into shorter, more frequent movement breaks. Even small amounts of activity are beneficial, and they’re always better than staying still. The 75 Soft is about making wellness a part of your every day, in a way that truly works for you.
