The 75 Soft Challenge: What is it and How to Acheive?

What is the 75 Soft Challenge? Its relevance and tips to achieve it

Are you ready to embark on a transformative journey? Welcome to 75 soft challenges, where small steps lead to big changes. The 75 soft challenge is a beacon of discipline and profound personal growth.

The idea behind this challenge is to push one’s mental and physical boundaries, and it has gained remarkable attention for its transformative impact.

In this, we will explore the depths of the 75 soft challenge – an intensive journey requiring participants to commit to demanding daily tasks for 75 consecutive days. We’ll look into the philosophy behind the challenge and its significance in contemporary times.

Moreover, this article equips aspiring challengers with practical tips and guidance to navigate the difficult yet rewarding path of the 75 soft challenges.

By embracing the 75 soft challenges, individuals have the opportunity to transcend their perceived limitations, cultivate unwavering determination, and emerge as empowered, resilient beings capable of conquering any obstacle that comes their way.

What is the 75 Soft Challenge?

What is the 75 Soft Challenge?

The 75 Soft Challenge, popularised by entrepreneur Andy Frisella, is a demanding self-improvement challenge that requires participants to commit to a set of daily tasks for 75 consecutive days.

As we explore the intricacies of the 75 soft challenge in this article, we uncover its relevance as a potent antidote to the comfort-seeking mindset prevalent today.

It helps you to break free from complacency and embark on an expedition of self-mastery, mental fortitude, and unyielding commitment. Beyond its physical demands, the challenge becomes a mirror that reflects our strengths, weaknesses, and untapped potential.

The challenge is designed to cultivate mental resilience, build discipline, and foster a strong sense of accomplishment.

Key Components of the 75 Soft Challenge

Key Components of the 75 Soft Challenge

The 75 Soft Challenge, a counterpart to the renowned 75 Hard, is a self-improvement journey for mental resilience, personal growth, and holistic well-being.

This challenge presents an approach to inner transformation, focusing on building strength, self-awareness, and positive habits over 75 consecutive days. Let’s delve into the key components of the challenge and explore how each element leads to a profound shift in mindset.

1. No Progress Pictures

No Progress Pictures

Unlike the 75 Hard Challenge, the 75 Soft Challenge omits the requirement for a daily progress photo. This adjustment acknowledges that improvement, whether physical or mental, is equally important.

By eliminating the visual aspect, participants are encouraged to focus on internal changes, fostering a deeper connection with their personal development journey.

2. Physical Exercise

Physical Exercise

Engaging in physical activity remains an integral aspect of the 75 Soft Challenge. Participants commit to at least 30 minutes of exercise daily, a recreational activity like yoga or an extensive workout at the gym or home.

The emphasis on regular physical activity is a reminder of keeping one’s body in resonance with the mind.

3. Diet and Hydration

Diet and Hydration

Nourishing the body with balanced nutrition and proper hydration is another cornerstone of the challenge. Participants are encouraged to follow a healthy diet as food choices play an extremely important role in one’s physical and mental health.

Prioritizing whole foods, lean proteins, fruits, and vegetables fosters sustained energy and overall well-being. Adequate hydration, often overlooked, plays a vital role in cognitive function and emotional balance.

4. Reading and Personal Development

Reading and Personal Development

Devoting time to reading and personal growth remains a central tenet of the 75 Soft Challenge. The practitioners need to read a minimum of 10 pages from a non-fiction book daily.

This practice cultivates intellectual curiosity, broadens perspectives, and provides valuable insights contributing to holistic self-improvement.

5. Positive Affirmations and Gratitude

Positive Affirmations and Gratitude

Recognizing the significance of cultivating a positive mindset, the 75 Soft Challenge includes a daily practice of positive affirmations or expressing gratitude.

This practice helps participants to shift their focus toward the better aspects of life while fostering a sense of contentment and well-being.

6. Meditation or Mindfulness

Meditation or Mindfulness

Incorporating mindfulness or meditative practices introduces participants to the profound benefits of mental clarity and emotional regulation.

Engaging in even a brief period of mindfulness each day encourages self-awareness, reduces stress, and enhances overall emotional resilience.

7. No Cheat Meals

No Cheat Meals

Similar to the 75 Hard Challenge, the 75 Soft Challenge encourages participants to uphold a commitment to a no-cheat diet for 75 days.

This practice reinforces discipline, self-control, and a mindful approach to food choices. It helps the participants to stop giving in to cravings.

8. Self-Reflection and Journaling

Self-Reflection and Journaling

Regular self-reflection and journaling are pivotal components of the challenge, promoting introspection and personal growth.

Writing about thoughts, emotions, and experiences provides an outlet for self-expression, which increases self-awareness and facilitates emotional processing.

The 75 Soft Challenge distinguishes itself by emphasizing the internal aspects of self-improvement. While physical fitness and nutrition are important, the challenge recognizes that genuine transformation extends beyond the external realm.

By incorporating practices that foster emotional intelligence, positive thinking, and mindfulness, participants embark on a journey of holistic well-being.

The Life-Changing Significances of 75 Soft Challenge

The Life-Changing Significances of 75 Soft Challenge

In a world marked by fast-paced living, instant gratification, and the constant pursuit of external validation, the 75 Soft Challenge emerges as a profound and timely response.

As society becomes increasingly interconnected through technology, the need for genuine self-connection and holistic well-being has never been more relevant.

Enhances Self Development Practices

  • Counteracting Superficiality: In an era dominated by social media where images often differ from reality, the 75 Soft Challenge provides a counterbalance. It urges participants to introspect and foster a deep understanding of themselves beyond the external realm. This shift away from superficial appearances toward genuine self-discovery is a potent antidote to the culture of comparison and perfectionism.
  • Cultivating Emotional Resilience: Modern life is rife with stressors, uncertainties, and challenges that can affect mental well-being. The 75 Soft Challenge equips participants with tools to navigate these complexities. By incorporating practices like meditation, mindfulness, and gratitude, the challenge empowers individuals to develop emotional resilience and cope effectively with life’s ups and downs.
  • Promoting Authentic Self-Care: The 75 Soft Challenge does not believe self-care is mere pampering and indulgence. Instead, it redefines self-care as a holistic practice encompassing physical, mental, and emotional well-being. Through exercise, healthy eating, reading, and self-reflection, participants learn to prioritize their overall health, nurturing a strong foundation for a fulfilling life.
  • Fostering Mindfulness: In an age of constant distractions and information overload, we forget to enjoy things mindfully. The 75 Soft Challenge reintroduces this concept, and through daily meditation, participants can connect with their thoughts and feelings and cultivate a greater sense of self-awareness.

Cognitive Building

  • Nurturing Long-Term Habits: Short-lived trends and quick fixes dominate the self-improvement landscape. The 75 Soft Challenge stands apart by emphasizing the cultivation of lasting habits. By engaging in daily practices for an extended period, participants are more likely to integrate these habits into their lives beyond the challenge, leading to sustained personal growth.
  • Building Resilience in Uncertain Times: The world has recently been marked by unprecedented challenges, from the ongoing pandemic to social and economic shifts. The 75 Soft Challenge equips participants with the mental tools to navigate uncertainty gracefully and resiliently. With a growth mindset, the challenge prepares individuals to face adversity with a sense of inner strength.
  • Cultivating a Positive Mindset: Negativity and self-doubt can hinder progress and practices like positive affirmations and gratitude; participants are encouraged to shift their mindset toward optimism and self-empowerment. This shift can have far-reaching effects on various aspects of life, including relationships, work, and overall well-being.
  • Creating a Balanced Lifestyle: In an age of extremes, where work-life balance often takes a backseat, the 75 Soft Challenge advocates for a holistic approach to life. By incorporating physical activity, nourishing food, mental exercises, and emotional practices, participants learn to create a sense of equilibrium that enhances their overall quality of life.

Essential Tips to Achieve the Target of 75 Soft Challenge

Essential Tips to Achieve the Target of 75 Soft Challenge

Completing the 75 Soft Challenge requires a strategic approach, unwavering commitment, and a resilient mindset. This transformative journey demands an approach to self-improvement, including physical, mental, and emotional well-being.

Here are valuable tips to guide you through the challenge and increase your chances of completing it,

What Can You Do to Prepare Your Surroundings?

It is important to modify your surroundings before starting this challenge to avoid procrastination and distractions. Things around you have a significant impact on your habits, and a few changes can help you through the challenge.

  • Plan Ahead: The 75 Soft Challenge demands daily adherence to various tasks. Plan your workouts, meals, reading sessions, and other activities. Organize your schedule to accommodate these tasks without feeling overwhelmed. Procrastinating the tasks will hinder your progress in this challenge.
  • Be Adaptable: Life is unpredictable, and challenges may arise that disrupt your routine. Cultivate adaptability by having backup plans for workouts, reading materials, and other tasks. These situations will help you develop flexibility, and you can handle unfavorable situations smoothly.
  • Stay Hydrated: Adequate hydration is essential for overall well-being. Carry a water bottle and track your water intake throughout the day. Staying hydrated supports physical performance, mental clarity, and emotional balance.
  • Prepare Balanced Meals: Nutrition plays a crucial role in your energy levels and overall health. Focus on balanced meals comprising lean proteins, whole grains, fruits, and vegetables. Prioritise nutrient-dense foods that fuel your body and mind. Eating junk food will make you crave more, so avoid it for a successful journey.
  • Start Slow and Gradual: If you’re not accustomed to the challenge’s demands, ease into it gradually. Begin with manageable workout durations and gradually increase intensity. Doing too much at the start can leave you burnt out, and you might be unable to continue the challenge.
  • Prioritise Recovery: Alongside workouts, prioritize rest and recovery. Incorporate stretching, foam rolling, or relaxation techniques to alleviate muscle tension and prevent burnout. Take adequate rest during the week if you are doing high-intensity workouts. You can do yoga or stretches on rest days.

What Can You Do to Prepare Your Mind?

What Can You Do to Prepare Your Mind?

We have talked about making changes around you, but it’s important to change things within you as well. Your mind is the key to the smooth completion of this challenge.

  • Create a Support System: Share your commitment with friends, family, or an accountability partner. Having a support system provides encouragement, motivation, and a sense of shared accomplishment. You can exchange experiences, tips, and insights, fostering a sense of community.
  • Focus on Consistency: The key to success in the 75 Soft Challenge is consistency. Even on days when motivation wanes, prioritize completing the tasks. When you push yourself through unfavorable or overwhelming circumstances, it will help you build discipline and stick to your commitment.
  • Embrace Time Management: Efficiently manage your time to ensure all tasks are accomplished daily. Make sure you have decided on a schedule beforehand and taken out separate time slots for reading, exercise, and affirmations. Explore various meal-prepping options to save time.
  • Set Clear Intentions: Before starting the challenge, define your reasons for participating. Establish clear goals and intentions, whether they involve personal growth, mental resilience, or overall well-being. A strong sense of purpose will keep you motivated throughout the journey.

Contemplate Your Efforts and Celebrate Your Wins

  • Cultivate Mindfulness: Incorporate mindfulness practices, such as meditation or deep breathing, into your routine. These practices enhance self-awareness, reduce stress, and foster emotional resilience. The world is competitive, and these techniques will help you maintain your mental health.
  • Celebrate Small Wins: Acknowledge and celebrate your progress along the way. Each day you complete the tasks brings you closer to your goal. Recognizing these achievements boosts motivation and reinforces your commitment. Appreciate your journey and efforts to keep up the motivation.
  • Stay Positive: Maintain a positive mindset, even when faced with challenges. Use positive affirmations, gratitude practices, and self-talk to cultivate a constructive outlook. Positivity enhances your mental and emotional well-being, contributing to your success.
  • Reflect and Adjust: Regularly assess your journey. Reflect on your experiences, challenges, and accomplishments. Adjust your approach towards things that need it, and make sure the changes are manageable in your schedule.
  • Embrace the Journey: The 75 Soft Challenge is not solely about the destination but the journey itself. Embrace the opportunity for self-discovery, growth, and empowerment. Approach each day with curiosity and an open heart.

What Could Go Wrong During the Challenge?

What Could Go Wrong During the Challenge?

While the 75 Soft Challenge offers a transformative journey toward self-improvement, it’s important to acknowledge and address potential risks associated with undertaking this rigorous endeavor.

  • Overtraining and Injury: The challenge’s requirement of two d workouts, combined with other physical activities, may increase the risk of overtraining and injury. Pushing the body excessively with adequate rest and recovery can lead to strain, muscle imbalance, and long-term injuries.
  • Mental Burnout: Balancing the demands of daily exercise, daily exercises, and other tasks can lead to mental exhaustion. Participants experienced burnout, reduced motivation, and emotional fatigue. They neglect self-care and fail to manage stress.
  • Neglecting Individual Needs: The challenge’s structure may not align with everyone’s needs and circumstances. Attempting to adhere strictly to the prescribed tasks could lead to neglecting personal obligations, relationships, and other important aspects of life.
  • Disordered Eating: The strict dietary component of the challenge could potentially trigger disordered eating behaviors. Participants might develop an unhealthy relationship with food, become overly restrictive, or struggle with guilt and anxiety around meals.
  • Lack of Individualization: The challenge follows a one-size-fits-all approach, which may not suit everyone’s unique circumstances, fitness levels, or preferences. Ignoring individual differences could lead to physical or mental discomfort.


The 75 Soft Challenge is a powerful testament to the transformative potential of discipline and commitment as it opposes the notion of quick fixes. As we conclude this exploration of the challenge, it’s clear that it transcends physical feats and superficial achievements.

It is a journey of self-discovery, mental resilience, and personal growth.

The 75 Soft Challenge beckons individuals to step out of their comfort zones, confront their limitations, and cultivate a mindset that thrives in diversity. It redefines success as an amalgamation of physical strength, mental fortitude, emotional balance, and unwavering determination.

The lessons learned throughout this journey extend far beyond the 75 days, permeating into various facets of life.

You must remember that the true essence of the 75 Soft Challenge is not just in its completion but in the metamorphosis it facilitates.

The 75 Soft Challenge is an invitation to embark on a profound voyage of self-improvement that has the potential to reshape lives and inspire a lifelong commitment to personal growth and well-being.

Dr. Spencer Nadolsky
Dr. Spencer Nadolsky

Dr. Spencer Nadolsky, a prominent figure in metabolic health, holds a Doctorate in Medicine focusing on obesity and cardiometabolic diseases. Joining our team recently, he has been pivotal in demystifying weight management and supplement efficacy. His prior experience includes leading clinical trials and authoring research papers on weight loss strategies. Dr. Nadolsky, who also holds a degree in Exercise Science, is a former collegiate athlete. He enjoys kayaking and advocates for mental health awareness in his leisure time.

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