✦Wellbeing · 14 records75 soft challenge

75 Soft is a gentler take on the 75 Hard challenge: a daily workout with a weekly recovery day, eating well, drinking plenty of water and reading a little every day, for seventy-five days. This sets the rules before day one, plans for the days that will break the streak, and checks in at day 25 and day 50 rather than only at the end.

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✦ Everything it creates

The whole plan, before you install it

Goal

Seventy-five days of the four habits Month 3

Rules set before day one, checked at day 25 and day 50.

Before day one Day 2

The rules written down, and the hard days planned for.

  • Write my version of the four rulesDo firstDay 1
  • Decide what happens if I miss a dayDo firstDay 1
  • List the events in the next eleven weeks that will test itDo firstDay 2

Checkpoints Month 3

Honest reviews, not just a countdown.

  • Day 25: which habit is hardest, and why?Do firstWeek 4
  • Day 50: adjust anything that is not sustainableDo firstWeek 7
  • Day 75: write down what changed, and which habits stayDo firstMonth 3

Routines

  • Exercise for 45 minutes, or active recoverydaily
  • Eat well, alcohol only on social occasionsdaily
  • Drink about three litres of waterdaily
  • Read ten pagesdaily
✦ It comes with a note

My 75 soft rules

Exercise: 45 minutes a day, with one active recovery day a week Food: eat well, and drink alcohol only on social occasions Water: about three litres a day Reading: ten pages of a book a day

If I miss a day:

Write the rules before day one and do not change them on a bad day. Adjust them deliberately at day 50 if something is not sustainable.

✦ Questions

75 soft challenge, answered.

The common version is: exercise for 45 minutes a day with one active recovery day a week, eat well and only drink alcohol on social occasions, drink about three litres of water a day, and read ten pages of a book. People adjust the details, which is fine as long as the rules are written down before starting.
In 75 Hard you start again from day one. 75 Soft is usually played more gently, with a missed day noted and the streak carried on. Decide which rule you are using before day one, not on the day you miss.
The habits are ordinary ones, but a daily workout from a standing start is a big change. Build up the intensity over the first week, and check with a doctor first if you have a health condition or have not exercised in a long time.
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