How to Successfully Complete the 75 Soft Challenge: A Comprehensive Guide
The 75 Soft Challenge is a gentler alternative to the more intense 75 Hard Challenge. It focuses on building long-term healthy habits while maintaining balance, flexibility, and self-compassion. This challenge is ideal for those looking for a sustainable approach to fitness, mental well-being, and self-discipline. If you’re ready to embark on this journey, here are practical tips to help you complete the 75 Soft Challenge with success.
1. Understand the Rules of the 75 Soft Challenge
Before diving into tips, it’s crucial to understand the core rules of the 75 Soft Challenge. They are:
Exercise for 45 minutes every day, with one day off per week.
Follow a healthy diet with some flexibility (no cheat meals, but you can have a few indulgences).
Drink a minimum of 3 liters of water per day.
Read 10 pages of a self-development book daily.
Take progress photos every day.
Now, let’s look at how you can approach these rules and make the challenge manageable.
2. Create a Flexible Workout Routine
Consistency is key, but that doesn’t mean you have to push yourself to extremes. Since 75 Soft allows more flexibility, focus on creating a balanced workout routine that suits your lifestyle. Here’s how:
Alternate between high and low-intensity workouts. For example, alternate between cardio and strength training one day and yoga or stretching the next.
Plan rest days. Use your rest day for active recovery activities such as walking, swimming, or even light yoga to keep your body moving without overexertion.
Exercise with a purpose. Pick activities you genuinely enjoy, like dancing, hiking, or cycling, which can keep you motivated over the long term.
3. Follow a Balanced, Sustainable Diet
Diet plays a significant role in the challenge. Unlike 75 Hard, the Soft Challenge doesn’t completely restrict certain foods, but it still requires you to avoid cheat meals. To keep your nutrition on track:
Eat whole, nutrient-dense foods. Focus on vegetables, lean proteins, whole grains, and healthy fats that nourish your body and provide energy.
Practice mindful eating. Allow yourself small indulgences in moderation, but be mindful of portion sizes. For instance, if you’re craving something sweet, enjoy a small piece of dark chocolate rather than an entire dessert.
Prepare meals in advance. Meal prepping makes it easier to stick to your diet by reducing the temptation to opt for unhealthy convenience foods.
4. Stay Hydrated
Drinking 3 liters of water a day can feel overwhelming if you’re not used to it. To make it easier:
Start your day with water. Drink a large glass of water first thing in the morning to hydrate your body after sleep.
Carry a reusable water bottle. Having a water bottle with you at all times serves as a constant reminder to hydrate throughout the day.
Infuse water with flavor. Add slices of lemon, cucumber, or mint to your water to make it more appealing and help you drink more.
5. Dedicate Time to Reading
Personal growth and self-development are vital aspects of the 75 Soft Challenge. Reading 10 pages a day is a manageable way to cultivate new ideas and skills. Here’s how to fit it in:
Read in the morning or before bed. Incorporating your reading into your morning or evening routine can make it easier to build the habit.
Choose books that inspire you. Pick self-development books that resonate with your goals, whether they’re about productivity, mindset, or leadership.
Track your reading progress. Keeping a journal to reflect on key takeaways from each day’s reading will help you stay engaged and learn from the material.
6. Take Daily Progress Photos
Documenting your progress with photos every day can be a powerful motivator. Here’s how to make this habit easy:
Make it part of your routine. Set a specific time every day—whether in the morning or evening—when you’ll take your progress photo. Consistency will make this second nature.
Use the same location and lighting. Keeping these elements consistent will allow you to see your progress more clearly over time.
Focus on non-scale victories. While physical changes are one benefit, remember that progress photos are also a reminder of your discipline, consistency, and personal growth.
7. Stay Accountable
Accountability is crucial for sticking with the challenge over the entire 75 days. Here’s how to stay on track:
Join a support group. Whether it’s online or in person, surrounding yourself with like-minded individuals doing the challenge can help keep you motivated.
Track your progress. Use a journal or an app to log your workouts, meals, water intake, and reading progress. Celebrating small milestones can boost your motivation.
Share your journey with others. Sharing your experience on social media or with close friends and family creates a sense of accountability. You’ll be more inclined to stick to the challenge when others are cheering you on.
8. Embrace a Growth Mindset
The 75 Soft Challenge is as much a mental challenge as it is physical. Cultivating the right mindset can make all the difference:
Focus on progress, not perfection. If you slip up or miss a day, don’t be too hard on yourself. Get back on track the next day without letting one mistake derail your entire progress.
Practice self-compassion. Remember, the goal of 75 Soft is to build sustainable habits. Be kind to yourself if you’re struggling, and keep a positive attitude.
Visualize your success. Picture how you’ll feel at the end of the challenge—stronger, more disciplined, and proud of your accomplishments. This visualization can help you stay motivated through tough days.
Conclusion
Completing the 75 Soft Challenge requires commitment, discipline, and patience, but it also offers flexibility and room for self-care. By following these tips—creating a sustainable routine, eating mindfully, staying hydrated, reading daily, and embracing the journey—you’ll be well-equipped to complete the challenge successfully. Remember, it’s not just about finishing the 75 days; it’s about building habits that will last a lifetime.
Stay consistent, stay positive, and enjoy the journey!