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Free Printable 75 Day Soft Challenge Templates [PDF] Checklist & Tracker

    Improving your health doesn’t have to be grueling. With the 75 Soft challenge, you can take a gentle, rewarding approach to wellness. The 75 Soft challenge involves completing 75 self-care activities over 75 days. These small, daily actions add up to big changes in your physical, mental, and emotional health.

    Unlike hardcore fitness challenges, the 75 Soft challenge focuses on simple nourishing habits across four key areas: nutrition, movement, self-care, and wellbeing. In this article, we’ll explore how the 75 Soft challenge works, its science-based benefits, and tips for creating your own challenge. To make it easy to get started, we’ve included links to download free printable 75 Soft challenge templates you can use to start your uplifting wellness journey.

    What Is A 75 Day Soft Challenge?

    75 Day Soft Challenge
    75 Day Soft Challenge

    The 75 Soft challenge is a self-care program that involves completing 75 simple nourishing activities over 75 days to improve your physical, mental, and emotional health. Each day you pick a small, positive action from one of four categories – nutrition, movement, self-care, and wellbeing.

    Examples include eating 2 servings of vegetables, taking a 10 minute walk, or writing in a gratitude journal. The cumulative effect of these minor daily practices is major positive change. The 75 Soft challenge creates sustainable habits through a flexible, non-intimidating approach to wellness.

    75 Day Soft Challenge Templates

    Benefits of the 75 Soft Challenge

    The 75 Soft Challenge is a modified version of the popular “75 Hard” mental toughness program created by Andy Frisella. While the original 75 Hard Challenge involves rigorous physical and mental tasks, the “Soft” version is designed to be more forgiving and focused on building sustainable habits. Here’s a detailed look at the various benefits you can expect from taking on the 75 Soft Challenge.

    Improved Self-Discipline

    One of the most significant benefits is the cultivation of self-discipline. By sticking to the guidelines for 75 consecutive days, you train yourself to perform tasks even when you don’t feel like it. This skill is invaluable and can be applied to various aspects of your life, such as work, relationships, and personal goals.

    Enhanced Emotional Well-Being

    Unlike the 75 Hard, which puts a strong focus on physical endurance and mental toughness, the 75 Soft incorporates activities that are conducive to emotional well-being. Tasks like journaling, meditating, or simply engaging in acts of kindness can elevate your mood and contribute to a more positive mindset.

    Balanced Lifestyle

    The 75 Soft Challenge encourages a balanced lifestyle by integrating different types of activities, from physical exercise to mindful relaxation. This holistic approach ensures that you’re not just working on one aspect of yourself but aiming for a well-rounded state of health and well-being.

    Increased Consistency

    Consistency is key when it comes to achieving long-term goals. The 75 Soft Challenge forces you to be consistent in your daily activities, setting you up for success in any area where you apply this vital skill in the future.

    Stress Management

    With its emphasis on mindfulness activities, the 75 Soft Challenge helps you build effective stress management techniques. Learning how to manage stress is beneficial not only for your mental health but also for physical wellness, as chronic stress can lead to a host of health problems.

    Improved Sleep Quality

    The combination of physical activity and stress-reducing mindfulness practices can significantly improve the quality of your sleep. Adequate, quality sleep is crucial for various bodily functions, including healing and repair, cognitive function, and even weight management.

    Nurtured Relationships

    Many people find that the kindness and gratitude activities in the 75 Soft Challenge help them improve their relationships. Whether it’s remembering to say thank you more often or simply being more present in conversations, these seemingly small acts can lead to more meaningful, fulfilling relationships.

    Enhanced Self-Awareness

    Tasks like journaling and meditation encourage introspection, helping you become more aware of your thoughts, feelings, and behaviors. This increased self-awareness can be instrumental in personal growth and improvement.

    Sustainable Habits

    The 75 Soft Challenge lasts long enough to help you build sustainable habits. The 75-day duration falls well beyond the 21 days often cited as the minimum time needed to form a new habit, making it more likely that these positive changes will become a permanent part of your lifestyle.


    Completing the challenge successfully gives you a sense of accomplishment and empowerment. Knowing that you’ve stuck with something challenging for over two months can significantly boost your self-confidence, making you more likely to take on and accomplish even more significant challenges in life.

    75 Soft Challenge Rules

    The 75 Soft challenge has a simple, flexible structure centered around self-care. While the overall format stays consistent, you can customize the activities to fit your needs. Following just a few main rules will allow you to get the most out of the 75 day journey. The key guidelines for the challenge are:

    Rule 1: 20-30 Minutes of Moderate Exercise

    Engage in at least 20-30 minutes of moderate exercise daily. Unlike the 75 Hard’s two 45-minute workout sessions, one being outdoors, this is a more manageable level of physical activity. The goal is to make exercise a daily habit without overwhelming yourself.

    Rule 2: Choose One Self-Care Activity

    Dedicate time each day to one self-care activity that promotes emotional or mental well-being. This could be anything from meditating, journaling, or simply taking a relaxing bath. The focus is on activities that bring you peace, joy, or relaxation.

    Rule 3: Read for 10 Minutes

    Read a non-fiction book for at least 10 minutes each day to encourage self-improvement and growth. This can be a book related to personal development, finance, health, or any subject that enhances your knowledge and skills.

    Rule 4: Drink Plenty of Water

    Aim to consume at least half of your body weight in ounces of water per day. While the original 75 Hard insists on a gallon, this softer version is more flexible and tailors the water intake to individual needs.

    Rule 5: Eat Mindfully

    Instead of sticking to a strict diet, the focus here is on mindful eating. Pay attention to what and when you eat, making sure to incorporate healthy options and avoid overindulging. This rule is less about restriction and more about making better food choices.

    Rule 6: Perform One Act of Kindness

    Every day, perform at least one act of kindness, whether big or small. This can be as simple as holding the door open for someone or as significant as volunteering at a local charity. The aim is to cultivate a sense of compassion and community.

    Rule 7: No Alcohol or Recreational Drugs

    Just like the original 75 Hard, the rule of abstaining from alcohol and recreational drugs is retained in the 75 Soft Challenge. The focus is on maintaining a clear mind and healthy body throughout the 75 days.

    Rule 8: Keep a Daily Log

    Maintain a daily log or journal to track your activities and reflect on your experiences each day. This not only keeps you accountable but also serves as a motivational tool to observe your progress.

    Rule 9: Progress Picture

    Take a progress picture daily. While this may seem more related to physical changes, it can also be a powerful motivator and a way to track more subtle transformations in your posture, confidence, and overall demeanor.

    Rule 10: No Cheat Days

    Just like in the 75 Hard, there are no cheat days in the 75 Soft Challenge. The aim is to build consistency and discipline, so sticking to the rules every single day is crucial.

    75 Soft Challenge Checklist

    The 75 Soft Challenge is a gentler, more balanced self-improvement program designed to build habits that contribute to mental, emotional, and physical well-being. If you’re considering embarking on this journey, a checklist can be a handy tool to keep you on track. Here’s a comprehensive checklist that covers each of the unofficial rules commonly associated with the 75 Soft Challenge.

    Daily Tasks

    Moderate Exercise (20-30 Minutes)

    • Completed my 20-30 minutes of moderate exercise
      Example: Walked for 25 minutes around the park

    Self-Care Activity

    • Engaged in my chosen self-care activity for the day
      Example: Meditated for 10 minutes in the morning

    Read for 10 Minutes

    • Read my chosen non-fiction book for at least 10 minutes
      Example: Read 10 pages of “The Power of Now”


    • Consumed half my body weight in ounces of water
      Example: Weigh 160 lbs, drank 80 oz of water

    Mindful Eating

    • Ate mindfully, focusing on healthier choices and portion control
      Example: Opted for a salad with grilled chicken and avoided sugary drinks

    Act of Kindness

    • Performed at least one act of kindness
      Example: Helped a neighbor carry groceries

    No Alcohol or Recreational Drugs

    • Abstained from alcohol and recreational drugs
      Example: Attended a social gathering and stuck to non-alcoholic beverages

    Daily Log or Journal

    • Recorded my activities and reflections for the day
      Example: Wrote about how I felt more energetic and less stressed

    Progress Picture

    • Took my daily progress picture
      Example: Snapped a quick selfie in gym clothes to track physical changes

    Weekly Checks

    • Reviewed my journal entries for the week
    • Looked over my progress pictures to observe changes
    • Evaluated my emotional and physical state compared to the previous week

    Additional Notes

    • Use this section to jot down any thoughts or observations that may not be covered by the daily or weekly tasks. This could include changes in your sleep patterns, challenges you faced and overcame, or any tweaks you plan to make to your daily activities.

    75 Soft vs. 75 Hard: Which Is Better For Me?

    The choice between the 75 Soft and 75 Hard programs depends on a multitude of factors, including your current lifestyle, health status, and long-term goals. Both programs aim to improve mental toughness, discipline, and overall well-being but approach these objectives in different manners. Here’s a detailed guide to help you determine which challenge is better suited to your needs.

    75 Hard


    Developed by Andy Frisella, 75 Hard is a mental toughness program that also significantly impacts physical health. It requires participants to follow a strict set of rules for 75 days, which include two 45-minute workouts (one of them outdoors), adhering to a diet, reading non-fiction, and more.

    Who It’s For:

    • People who are looking for a highly challenging experience
    • Those who want rapid transformations in both mental and physical capabilities
    • Individuals who feel they need strict rules to create discipline


    1. Rapid Transformation: The program claims to deliver quick changes in physical and mental health.
    2. Increased Mental Toughness: Strict rules and no cheat days build mental resilience.
    3. Structure: Provides a well-defined set of guidelines that leave little room for interpretation.


    1. Demanding: Requires a significant time commitment and can be physically draining.
    2. Risk of Burnout: The intensity could lead to burnout or injury if not approached carefully.
    3. Limited Flexibility: Doesn’t easily cater to different lifestyles, personal commitments, or health conditions.

    75 Soft


    The 75 Soft Challenge is an unofficial, more forgiving version of the 75 Hard, focusing on building sustainable habits. It includes moderate exercise, mindful eating, acts of kindness, and more, aimed at improving emotional and physical well-being.

    Who It’s For:

    • Those who want a balanced lifestyle change
    • Individuals seeking a less intense but still structured program
    • People with pre-existing medical conditions that prohibit intense exercise
    • Those who are looking for a holistic approach to self-improvement


    1. Sustainability: Easier to maintain over the long term, allowing for the development of lifelong habits.
    2. Balanced Approach: Focuses on mental, emotional, and physical well-being.
    3. Adaptability: More suited to various lifestyles, schedules, and health conditions.


    1. Slower Progress: Changes may occur more gradually compared to the 75 Hard program.
    2. Less Challenging: May not offer the same level of mental toughness conditioning.
    3. Ambiguity: Being an unofficial program, there are various interpretations, and it lacks a standardized set of rules.

    Decision Factors

    1. Time Commitment: Consider how much time you can realistically commit. The 75 Hard program requires a significant time investment daily.
    2. Physical Capacity: If you have existing medical conditions, the 75 Soft may be more appropriate.
    3. Desired Outcome: If rapid transformation and intense discipline are your main goals, the 75 Hard might be the program for you. If you seek balanced well-being and sustainability, consider the 75 Soft.
    4. Lifestyle: The 75 Soft is more adaptable to different lifestyles and personal commitments, whereas the 75 Hard requires strict adherence that could conflict with work, family, or social obligations.
    5. Psychological Readiness: The 75 Hard can be mentally taxing. Ensure you’re in the right mental state to take on such an intense challenge.
    6. Support System: Having a strong support system can be beneficial for either program but is often considered more essential for the 75 Hard due to its intensity.

    Is There A 75 Medium Challenge?

    There is no official “75 Medium Challenge”, but you can modify the 75 Soft Challenge to make it more challenging if desired. Here are some ways to create a 75 Medium Challenge:

    • Increase activity duration: Instead of 10 mins, aim for 20-30 mins per activity. This makes it more time intensive.
    • Add activity repetitions: Rather than 1 walk per day, take 2 walks. Doing activities more than once increases difficulty.
    • Include hardcore exercises: Work in strength training, HIIT workouts, running, etc along with the soft activities. Mixing challenging exercises boosts intensity.
    • Reduce rest days: Take very few or no off days during the 75 days. The reduced recovery raises difficulty.
    • Tighten nutrition rules: Be more strict about food rules versus just “eat 2 veggies” if you want more diet accountability.
    • Scale up activities: Walk longer distances, lift heavier weights, lengthen meditation time, etc. Increasing scale and resistance challenges your body and mind more.
    • Focus on hates: Force yourself to do activities you dread or find very hard. Confronting dislikes makes it more uncomfortable.
    • Limit favorites: Don’t let yourself do only activities you love. Variety raises difficulty.

    The key is adjusting the 75 Soft formula by making activities longer, harder, or less enjoyable while still maintaining a nourishing self-care focus. Tailor the challenge to push yourself withoutburnout.

    Final Thought

    The simple yet powerful 75 Soft challenge provides a rewarding approach to boosting your self-care habits and overall wellbeing. By committing to 75 days of small, positive actions, you can make meaningful improvements in your physical, mental, and emotional health. With its flexible structure focused on nourishment over intensity, the 75 Soft challenge is uplifting rather than intimidating. We’ve included links in this article to download free printable 75 Soft challenge templates so you can start tracking your progress right away.

    Customize your own self-care activities and move through the challenge at your own pace. Don’t let the perfectionist voice in your head deter you – just focus on repeating small actions consistently. With its emphasis on self-compassion and sustainability, the 75 Soft challenge gives you the tools to create habits that support lasting wellness.


    Can I switch from 75 Hard to 75 Soft or vice versa?

    While there’s no official rule against switching, the two programs have different aims and intensities. If you decide to switch, it would be a personal choice, but be sure to adjust your mindset and expectations accordingly.

    Do I need to consult a healthcare provider before starting the 75 Soft Challenge?

    While the 75 Soft Challenge is less intense than the 75 Hard, it’s always a good idea to consult a healthcare provider before making significant changes to your lifestyle, especially if you have pre-existing medical conditions.

    Can I customize the 75 Soft rules?

    Since the 75 Soft Challenge is an unofficial program, customization is more feasible. However, the key to its effectiveness lies in consistency and adherence to the rules you set for yourself.

    How do I track my progress in the 75 Soft Challenge?

    A daily journal or checklist can be extremely helpful in tracking your activities, feelings, and overall progress. Some people also find it useful to document their journey on social media platforms for added accountability.

    What if I miss a day or break a rule?

    The idea behind both the 75 Hard and 75 Soft Challenges is consistency and discipline. If you miss a day or break a rule, most proponents suggest starting over from Day 1 to maintain the integrity of the challenge.

    Do I need gym access for the 75 Soft Challenge?

    No, one of the advantages of the 75 Soft Challenge is its adaptability. You can choose activities that don’t require specialized equipment or a gym membership.

    Can I do the 75 Soft Challenge more than once?

    Absolutely, many people find the program effective in establishing long-term habits and choose to repeat it or even make it a lifestyle.

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    Betina Jessen

    Betina Jessen

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