Ready for a sustainable lifestyle change? Discover the 75 Soft Challenge — a beginner-friendly alternative to 75 Hard that focuses on gentle workouts, mindfulness, and long-term results.

🌿 Introduction: What Is the 75 Soft Challenge?

The 75 Soft Challenge is the gentle yet powerful alternative to the viral 75 Hard Challenge. While the original is all about intensity and discipline, 75 Soft focuses on balance, wellness, and long-term sustainability.

Perfect for beginners, busy professionals, or anyone wanting a structured but realistic way to build better habits, the 75 Soft Challenge will help you improve your fitness, nutrition, and mindset — without burnout.

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✅ What Are the 75 Soft Challenge Rules?

The challenge runs for 75 consecutive days, and you must complete these 4 daily tasks:

1. Do one 45-minute workout per day

• Can be soft fitness (yoga, mobility, walking, Pilates)

• Outdoor or indoor

• Active rest (like stretching) counts

2. Eat well and avoid cheat meals

• Focus on whole foods, balanced meals

• Occasional indulgence is okay, but no fast food or processed junk

• Hydrate: aim for at least 2–3 liters of water per day

3. Read at least 10 pages a day

• Self-development or non-fiction books preferred

• Audiobooks are allowed if you’re listening actively

4. Reflect daily

• Use a journal, app, or notes

• Track your mood, habits, and progress

• Optional: Include gratitude, sleep, and energy levels

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🧘‍♀️ Why Choose 75 Soft Over 75 Hard?

75 Soft is designed for lifestyle transformation, not short-term shock.

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🗓️ Sample 75-Day Plan (Beginner Focus)

🔹 Week 1–2: Foundation Phase

• Light walks, stretching, or beginner yoga

• Track meals in a notebook or app (e.g., MyFitnessPal)

• Read: Atomic Habits by James Clear

🔹 Week 3–6: Growth Phase

• Add bodyweight workouts or resistance bands

• Try healthy recipes like quinoa bowls or smoothies

• Read: The Power of Now by Eckhart Tolle

🔹 Week 7–10: Confidence Phase

• Mix walking + strength training (alternate days)

• Journal emotions and energy changes

• Read: Can’t Hurt Me by David Goggins (or similar)

🔹 Final 15 Days: Reflection Phase

• Focus on gratitude and mindset

• Experiment with meal prepping

• Celebrate consistency, not perfection

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🧠 Expert Tips for Success

“The best thing about 75 Soft is that it prioritizes self-respect over self-punishment. It meets you where you are.”
— Dr. Kavita Sharma, Holistic Wellness Coach

💡 Tips:

• Keep a visual tracker or printable habit chart

• Set reminders for reading & journaling

• Choose workouts you actually enjoy

• Don’t beat yourself up for imperfection — progress over perfection

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📖 Best Books for the 75 Soft Challenge

• The 5 AM Club – Robin Sharma

• You Are the Placebo – Dr. Joe Dispenza

• The Subtle Art of Not Giving a F** – Mark Manson

• Ikigai – Héctor García & Francesc Miralles

• Think Like a Monk – Jay Shetty

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🥗 Beginner Meal Ideas

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📎 Internal Links for Further Guidance

• Soft Fitness: Embracing Gentle Workouts in 2025

• Top 5 Morning Mobility Routines for Beginners

• How to Stay Hydrated Effectively Throughout the Day

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🔗 Helpful External Resources

• Harvard Health: Benefits of Daily Habits

• NHS: Eat Well Guide

• James Clear: Atomic Habits Summary