Achieve your wellness goals with the 75 Soft challenge
The start of a new year is like a blank canvas — an opportunity to set fresh goals, dream big and make changes that shape the next 365 days of your life.
But let’s be honest: New Year’s resolutions can feel overwhelming. Many of us make lofty promises to ourselves, only to feel disappointed when life gets in the way.
If this sounds familiar, you’re not alone. The good news? A new wellness trend called the 75 Soft challenge is gaining popularity for its realistic and flexible approach to healthy living.
Unlike its stricter predecessor, the 75 Hard challenge, which went viral in 2024, '75 Soft' is designed to fit seamlessly into your everyday life. It’s about building sustainable habits without guilt or burnout.
What is 75 Soft and how can it help you achieve your wellness goals? Let’s dive in.
The 75 Soft challenge is a wellness trend that encourages you to incorporate small, consistent habits into your daily routine over 75 days.
It’s a gentler, more flexible alternative to the original 75 Hard challenge, created by entrepreneur Andy Frisella, which is known for its strict and demanding rules.
While 75 Hard has its merits, it can be intimidating — requiring two daily workouts, a no-alcohol policy and zero cheat meals.
@lenalodenkemper Antwort auf @lena 75 Hard Rules🧘♀️🥑 #fyp #viral #productivity #75hard #75hardchallenge #gymtok #newyearnewme ♬ original sound - Ashley Ward
For many of us juggling work, family and other responsibilities, this level of commitment simply isn’t realistic.
That’s where 75 Soft comes in. It’s less about perfection and more about consistency. The aim is to prioritize wellness in a way that works for you, without the pressure of starting over if you miss a day.
The 75 Soft rules
The beauty of 75 Soft is its flexibility — you can adapt it to suit your lifestyle and personal goals.
@virginiadesean Here ard the rules: 1. Take a before pic 2. Work out for 45 min a day 3. Eat clean (w/1 soft cheat meal a week) 4. Drink 100 oz a day (about 3 liters) 5.Read 10 pages of any book Add or edit your own rules to fit your lifestyle! #75softchallenge #lifestylechange #healthyhabit #consistencyiskey ♬ original sound - Stephen Gallagher
However, the general guidelines often look something like this:
1. Eat healthily (but allow yourself alcohol on social occasions).
2. Hydrate: Drink three litres of water daily.
3. Move your body: Do a 45-minute workout each day, with one active recovery day per week.
4. Read daily: Commit to reading 10 pages of a book every day.
Many participants add their own goals, such as:
- Journalling for 10 minutes daily.
- Limiting screen time in the evening.
- Reducing discretionary spending (e.g., clothes, skincare).
- Practising mindfulness or meditation.
The focus is on consistency rather than perfection. If you miss a day, you don’t have to reset to day one, unlike the 75 Hard challenge. This makes the journey feel less daunting and more sustainable.
How does it compare to 75 Hard?
For those unfamiliar with 75 Hard, it’s a much stricter mental toughness program with rules like:
- Following a strict diet with no cheat meals or alcohol.
- Drinking four litres of water daily.
- Completing two 45-minute workouts per day, one of which must be outdoors.
- Reading 10 pages of a non-fiction book.
- Taking a daily progress photo.
While 75 Hard can be transformative for some people, it’s also incredibly demanding. Missing even one rule means starting over from day one.
For individuals with busy schedules or those new to wellness challenges, this level of rigidity can feel discouraging.
In contrast, 75 Soft offers a more balanced approach. It acknowledges that life happens — whether it’s a busy workday, family obligations, or simply needing rest —and allows room for flexibility without derailing your progress.
Why 75 Soft is gaining popularity
One of the reasons 75 Soft has resonated with so many people is that it focuses on building habits rather than achieving perfection. Here’s why it might be the right fit for you:
It’s sustainable: Unlike crash diets or extreme fitness plans, 75 Soft encourages gradual changes that are easy to maintain. By the end of the challenge, these habits often become second nature, making it easier to carry them forward into your daily life.
It’s customisable: Whether you’re a busy professional, a parent, or someone working night shifts, you can tailor 75 Soft to fit your schedule. For example, if you can’t commit to a 45-minute workout, a brisk walk or yoga session might be more manageable.
It encourages self-compassion: Life isn’t perfect, and neither are we. 75 Soft allows for occasional slip-ups without the pressure to start over. This approach fosters a healthier mindset around wellness and progress.
Tips for success with 75 Soft
1. Start small: Don’t overwhelm yourself by trying to do everything perfectly from day one. Focus on one or two habits at a time and build from there.
2. Track your progress: Use a journal, app, or even a simple checklist to stay accountable and celebrate small wins along the way.
3. Find a support system: Share your goals with a friend or join an online community for motivation and encouragement.
4. Be realistic: Choose goals that align with your lifestyle and priorities. The challenge is meant to enhance your life, not add stress.