The Ultimate Guide to the 75 Soft Challenge for Beginners

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The internet is always obsessed with the extremes. Extreme transformations always becomes a trend.

Wake up at 5 am. Cold plunges. Workout for an hour.

The list seems endless.

When you try to stick to an extreme schedule, you feel like you are doing something, change is happening. It becomes visible.

That is why 75 Hard Challenge exploded in popularity.

But for many people it is almost impossible to complete this challenge. Work, stress, burnout – these are all realities of so many people. Not excuses. It’s the truth.

Finding time and energy to complete this challenge itself is a challenge on its own.

That’s why more people are turning towards 75 soft challenge.

75 soft challenge is a life style challenge focused on balance and healthy habits. It is designed as an alternative for 75 hard challenge and encourages discipline without extreme rigidity

It’s more manageable by people who have real life constraints. It’s a challenge that respects a normal person’s situation.

So, let’s explore what are the 75 soft challenge rules and how to do it.

75 Soft Challenge Rules

A. Diet Rules

The 75 soft challenge’s diet rules are much more flexible and realistic compared to 75 hard.

The importance is given to having a healthier relationship with food.

Treats and sweets are not viewed as failure. You can enjoy them occasionally or during social events.

You don’t have to have a cheat day to enjoy them. It’s a part of the challenge.

How to Stick to the Diet Rules During 75 Soft Challenge

Audit Your Current Eating Habits

Before starting, try to understand what your current eating habits are.

Do you rely heavily on takeout?
Do you binge at snacks?
Do you skip food?
Is your sugar intake very high?

2. Decide What You Want to Reduce

Don’t try to eliminate everything at once. Instead, try to reduce its consumption.

Try to cook at home
Swap snacks with simple salads
Reduce sugar drinks and ultra-processed food
Include more protein in your meals

3. Replace Your Eating Habits Instead of Just Removing Them

If you are removing anything from your regular routine, replace it with something healthier. Otherwise, you will lose to temptation.

Replace soda with water
Replace take out with easier home cooked food
Replace late night junk with healthier snack

4. Define Your Goals for This Challenge

What is that you are trying to achieve with this challenge? When you personalize the challenge, it doesn’t become a punishment.

Also, choosing the right goals for your diet makes it meaningful for you and not another internet trend you are trying to make a success.

Ask yourself what you want?

Better digestion?
More energy?
Weight loss?
Improved skin?
Better discipline with food?

Only the answer to this question can help you choose:

What food to prioritize?
How much to eat?
When to eat?
Which food to avoid?

These steps will help you to stick to the diet portion of the challenge without struggling much.

B. Work Out Rules

The workout rules in 75 soft challenge is much easier to follow and adjust according to your situation.

It doesn’t have to be intense. Also, you can choose any form of exercise – walking, yoga, pilates, stretching, dancing, cycling, strength training.

The goal is to add movement to your routine realistically so that it is easier to continue even after the 75 days end.

It’s about how can you move your body consistently without burning out.

How to Stick to the Work Out Rules During 75 Soft Challenge

Choose Workouts That You Can Fit It In To Your Schedule (& Actually Enjoy)

How many times have you quit doing a workout? Did you ever enjoy it? Or were you just following a work out video because it was famous?

If you haven’t moved your body in a while, it can be incredibly challenging to start a workout routine.

So, to make it stick it’s important to choose a workout that you will enjoy.

And most importantly, it should fit into your life without much of a struggle.

If both these conditions are met, there is a higher chance that you will stick to the work out and complete the challenge.

Some of the things you can do are:

Walk back home after work to walk to your office. If it’s too far away, walk for 20 to 30 minutes and for the rest hop onto your regular mode of transport.
Do dance workouts by blasting your favorite songs on speaker
Do stretching or yoga at home if you want something lighter.
Do beginner level workouts at home if you don’t like hitting the gym.

2. Match Your Workout to Your Energy Levels

You will not feel the same every day and not have the same energy levels.

So, adjust your workouts according for such days.

Already decide what you will do on such days.

Some of the ways you can adjust are:

Reduce the time duration of the workout
Or reduce the frequency of the workout
If it’s too bad, skip a day

3. Focus on Building a Healthy Lifestyle and Not Just Completing a Challenge

Don’t try to create a workout routine that’s hard.
Try to make workout part of your daily life. In this way you can continue it even after the challenge ends.

C. Water Intake Rules

The 75 soft challenge focuses on improving your overall hydration habits rather than forcing you to drink the same amount of water every day.

Water intake for different people is different. It’s based on their body size, activity level and climate.

So, this challenge makes sure that it’s flexible.

Drinking water can improve energy levels, focus, digestion etc. That’s why it’s important to add this into the challenge.

Again, the goal is to include adequate water intake to your routine.

How to Stick to the Water Intake Rules During 75 Soft Challenge

Start by Tracking How Much Water You Currently Drink

Do you drink enough water? You might think you do, but it might not be true.

Paying attention to your hydration habits will help you understand when you are skipping drinking water. It helps you become conscious of it

Few things to pay attention to are:

How often you drink water
How many glasses you finish
Whether you mostly drink tea, coffee, or soft drinks instead.

2. Adjust Your Water Goal to Your Lifestyle

Don’t stick to drinking 3L of water every day. If you live in a hot weather and does intense workouts you might need more water than others.

Choose your requirement based on

Weather
Activity levels
Body size
Health conditions

3. Make Drinking Water Easier

Do you forget to drink water? Is water not easily accessible to you during day?

Some things you can do to change these are:

Keep a bottle of water always with you
Use large bottles to refill less often
Drink water immediately after waking up
Don’t wait until you feel extremely thirsty

4. Add Flavor if Plain Water Feels Boring

If you find It difficult to drink plain water, try adding a little bit of flavor.

Example:

Lemon slices
Cucumber
Mint leaves
Electrolyte tablets

The goal is to make this less difficult and make it so easy that you dint even have to think about it.

D. Reading Rules

The 75 soft challenge focuses on making reading a habit. It doesn’t matter what type of book you read.

You have more freedom to choose books that genuinely interest you.

Reading every day for 75 days can help to:

Improve focus
Learn consistently
Reduce screen time

This challenge focuses on making reading enjoyable rather than another task to complete. Because not every one is interested is self help and fiction can also teach you many things.

Choose Books You Actually Want to Read

What type of book do you enjoy reading?

The fastest way to quit reading is forcing yourself to read books that are popular, everywhere on bookstagram and booktok but doesn’t reflect your taste.

It’s important that you enjoy wat you reading. It doesn’t matter if its YA, fantasy, thriller, romance novels.

This is the easiest way to stick to reading.

2. Keep your Book Easily Accessible

It’s super easy to scroll through Instagram or Tik Tok when you get bored.

Books should be easier to access than your phone.

Try to develop a simple, consistent reading routine.

Some things you can try are:

Carrying a book in your bag
Keeping one near your bed
Using a Kindle or reading app

3. Don’t Obsess Over Reading Speed

The point is not to finish reading 10 pages as fast as possible.

It is to slow down, focus better and think deeply. And also, to reduce screen time.

Books can teach you a lot, see things from different perspective only if you approach reading with such a mindset.

Let reading become a form of self care.

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