Since you’re here, I’m sure you’re no stranger to the 75 Soft Challenge. But incase you haven’t seen this viral TikTok trend, let’s dive into what it is. The 75 Soft Challenge is a watered down version of the 75 Hard Challenge and the goal here is to commit to creating new habits for 75 days. This has been criticised by many on social media as it required a seriously hardcore daily routine, one that a lot of us can’t stick to. This forced the inception of the 75 Soft Challenge which we’ve created a free printable for! In this article we’re also going to explore:
- The 75 Soft Challenge rules
- 75 Soft Challenge: Free printable
- Your customisable resource
- Tracking you process
- & Reflecting on the journey
Understanding the 75 soft challenge rules
The 75 Soft Challenge rules are much easier to incorporate into our everyday lives compared to the Hard version.
Rule 1: Eat well. Incorporate more nutritious foods into your diet, and restrict drinking alcohol to only on social occasions.
Rule 2: Exercise. Ensure you are active for 45 minutes everyday, for 75 days. One day a week is to be active recovery.
Rule 3: Drink. Make sure you have three litres of water everyday.
Rule 4: Read 10 pages of any book a day.
Whilst these are the rules, you are completely free to tailor the challenge to your needs. Modifying this approach so it is realistic for you, will set you up for greater success. At the end of the day it is you vs you. You could opt for an easier challenge for half of the time, then step it up to finish it by following the official 75 soft challenge rules.
75 Soft Challenge Food List
Rule number one is to eat well. Here is a list of food items to consider when you take part in the 75 soft challenge:
- Lean proteins: chicken, turkey, fish, tofu, beans, lentils
- Whole grains: quinoa, brown rice, oats, whole wheat
- Fruits: berries, apples, oranges, bananas, kiwi
- Vegetables: broccoli, spinach, kale, carrots, bell peppers
- Healthy fats: avocados, nuts, seeds, olive oil
- Dairy or dairy alternatives: Greek yogurt, almond milk, cottage cheese
- Hydrating foods: cucumber, watermelon, celery, strawberries
- Superfoods: chia seeds, flaxseeds, hemp seeds, blueberries
- Lean sources of protein: egg whites, lean beef, low-fat dairy
- Fiber-rich foods: beans, lentils, whole grains, fruits, vegetables
- Low-sugar snacks: nuts, seeds, plain yogurt, dark chocolate (in moderation)
- Plant-based options: tofu, tempeh, plant-based protein sources
75 Soft Challenge Workouts
Here are some 75 soft challenge workouts to consider completing:
- Cardio: Running, cycling, swimming, or jumping rope.
- Strength Training: Weight lifting, bodyweight exercises, or resistance training.
- Flexibility and Balance: Yoga or Pilates for overall flexibility and core strength.
- Variety: Mix in high-intensity interval training (HIIT) or outdoor activities.
- Active Recovery: Include a day of light activities like walking or gentle yoga.
75 Soft Challenge Reading
Okay so since you’ve likely heard of 75 Soft Challenge via TikTok, it seems only right to share the top 10 booktok recommendations, to give you some ideas of the books you could read a minimum of 10 pages a day on:
- A Little Life by Hanya Yanagihara
- Red, White & Royal Blue by Casey McQuiston
- It Ends With Us by Colleen Hoover
- She Who Became the Sun by Shelley Parker-Chan
- The Atlas Six by Olivie Blake
- Before the Coffee Gets Cold by Toshikazu Kawaguchi
- The House in the Cerulean Sea by TJ Klune
- We Hunt the Flame by Hafsah Faizal
- The Song of Achilles by Madeline Miller
- Fourth Wing by Rebecca Yarros
75 Soft Challenge Free Printable
To kickstart your 75 Soft Challenge journey, you will want to have a free printable. This downloadable resource will act as a tangible guide and tracker, to ensure you’re sticking to the 75 soft challenge rules each day.
Here’s a snippet of what you can expect!
*Your free customisable 75 soft challenge printable
75 Soft Challenge: Your Resource
In true That Girl Playbook style, we’ve put together a free 75 Soft Challenge printable for you to start using today! The best part is, you can change the background image to your personal goal or to your aesthetic. You can completely make this your own.
To get your hands your free 75 Soft Challenge printable, click here
Note: Once we have sent you the link, you will need to create a free Canva account and good news, it only takes 1 minute to sign up. Talk about convenience!
How to Customise your 75 Soft Challenge Tracker
Canva is a super easy design tool to use. Once you have your link, you can customise it to your own goals.
Step 1: ‘Upload‘. You will see this as an option on the left hand side.
Step 2: ‘Upload Files’. Click this button to upload your own content
Step 3: Drag onto the page. You will see your content on the left hand side. Drag it over onto the relevant page, and it will replace the current background image.
Track your progress
To make the most of this experience, use your free printable daily to track your progress. Accountability is a key factor in successfully completing the 75 Soft Challenge. The tracker aids in holding yourself accountable for each task, fostering consistency throughout. But you have to make sure you are consistent in checking your tracker too.
Pro tip: Revamp your daily routine to ensure that all of the activities can be completed. Begin by integrating the 75 Soft Challenge into your everyday life.
Reflecting on your journey
Taking dedicated time to reflect on your journey can be a powerful tool for personal growth and self-discovery. You may even find that it motivates you to carry on – even when you want to give up – as you can see how far you have come. Whilst this resilience may be challenging, keeping a journal will be invaluable.
Celebrating success
Imagine how you will feel in 75 days. Imagine the progress you will see – both physically and mentally. This is an amazing process where the results will speak for themselves. Don’t give up the opportunity of feeling this because you don’t keep yourself accountable.
Conclusion
To bring this article to an end, the 75 Soft Challenge is not just a journey; it instills discipline, and allows you to discover the strength you have within. As you navigate the challenge armed with the valuable 75 soft challenge printable for free, remember that the real magic happens in the reflection, celebration of victories, and overcoming obstacles.
Take each day as an opportunity for growth, acknowledging that even small steps contribute to monumental changes over the course of 75 days. The journey may be demanding, but it is equally rewarding.
Your transformation awaits, so here’s to your growth, your strength, and your future triumph! 🏆