Challenge guide
The 75 Soft Challenge: rules, checklist & how to actually finish
75 Soft is the sustainable version of 75 Hard — same 75-day structure, none of the punishment. Here are the rules, the daily checklist, and the easiest way to track every day.
What is the 75 Soft challenge?
75 Soft is a 75-day wellness challenge built as a kinder alternative to 75 Hard. It keeps the parts that work — daily movement, cleaner eating, reading, hydration — and drops the parts that make people quit by day 12: two-a-day workouts, zero flexibility, and the infamous "miss anything, restart everything" rule.
That's exactly why it took over TikTok and Instagram: it's a challenge you can do while having a job, a social life, and a period. You're building a routine you can keep after day 75, not white-knuckling a punishment.
The 75 Soft rules
Every day, for 75 days:
- Eat well — clean, balanced meals, with a couple of sensible exceptions a week
- Only drink alcohol on social occasions (many skip it entirely)
- Train for 45 minutes — one day a week can be active recovery like a long walk
- Drink your water goal (the classic version says 3 liters)
- Read 10 pages of any book — fiction counts, or swap in a podcast
The spirit of the rules matters more than the letter. If your version is 10,000 steps instead of a gym session, or a 15-minute podcast instead of pages, you're still doing 75 Soft. The point is showing up daily.
What happens if you miss a day?
You keep going. That's the defining difference from 75 Hard: there is no restart rule. One missed workout on day 33 doesn't erase 32 days of effort. What you should do is track the miss honestly — seeing an 88% completion rate on your walks is motivating; pretending the miss didn't happen isn't.
How to track 75 Soft in Slay 75
Paper checklists and Notes-app lists die around week two. A tracker that shows your streak is what keeps day 40 from feeling invisible. In Slay 75:
- Download Slay 75 free on iPhone and enter your name.
- Pick "75 Soft" from the ready-made challenges — the whole checklist (clean eating with 2 exceptions a week, water goal, 10,000 steps, daily podcast) is pre-loaded. Edit any task to match your version of the rules.
- Check off your goals each day. You can attach a photo to any task — gym mirror, finished salad, book page — as proof for yourself.
- Watch your profile: your challenge day, streak, discipline score and per-goal completion rates make consistency visible.
- Invite a friend with a link or QR code and see each other's progress live — the single best predictor of finishing all 75 days.
When motivation dips, the built-in affirmations deck and the guided 4-7-8 breathing tab are there for a two-minute reset instead of a doom-scroll.
Who should do 75 Soft?
Pick 75 Soft if this is your first 75-day challenge, you're coming back from a break, or your schedule genuinely can't fit two daily workouts. If you finish and want more, level up to 75 Medium or full 75 Hard next round. And if you're torn, read 75 Soft vs 75 Hard first.
Start 75 Soft today — free
Slay 75 has the full 75 Soft checklist ready to go. Download, tap start, check off day one.