75 soft challenge rules and a gentle plan.

The 75 soft challenge is a trend people share on TikTok and Instagram: four simple habits, kept every day for 75 days, with room for rest days and real life. Here are the rules in plain words, and a plan with one small focus for each day.

75 days
four habits a day
one prompt a day

What people usually do

There is no official rule book. The rules people share most often are four: eat well, with no strict diet; move for 45 minutes a day, with one easy day a week; drink water through the day; and read 10 pages of a book.

Many also keep alcohol for social plans only. People often share a daily amount of water too; pick the amount that suits you, not someone else's number. Change any rule to fit your life: this is the soft version, after all.

Why 75 days? It is longer than a month, which gives a new habit time to settle in. Read how long it takes to form a habit for what the research says.

The rules: four small habits.

The four rules as habits you can tick off. Keep them every day for 75 days.

Move for 45 minutes
Every day Anytime

A walk, a class, yoga, a dance. One day a week, keep it easy: a slow walk or a stretch counts.
Eat well
Every day Anytime

Mostly real meals, with room for treats. No strict diet and nothing to count.
Drink water
4 times a day Anytime

Pick an amount that suits you and tick a glass each time. Cozy counts them on the habit's card.
Read 10 pages
Every day Before bed

Any book you like, paper or screen. Ten pages before sleep is an easy place for it.

Your 75 days, one small step each.

Keep the rules every day, and add the day's prompt on top. Swap any prompt for one you like better.

Week 1 Begin
1. Day 1 Write down why you're starting
2. Day 2 Pick your first book
3. Day 3 Try a 45 minute walk
4. Day 4 Find a water bottle you like
5. Day 5 Cook one meal from scratch
6. Day 6 Stretch before bed
7. Day 7 Easy day: a slow walk
Week 2 Settle in
1. Day 8 Plan this week's movement
2. Day 9 Try a yoga video
3. Day 10 Read somewhere new
4. Day 11 Make a colorful breakfast
5. Day 12 Dance to a few songs
6. Day 13 Have water with every meal
7. Day 14 Easy day: stretch and read
Week 3 Find your pace
1. Day 15 Walk with a friend
2. Day 16 Try a new recipe
3. Day 17 Read your pages in the morning
4. Day 18 Go for a bike ride or a swim
5. Day 19 Pack a snack you love
6. Day 20 Try a pilates video
7. Day 21 Easy day: a long shower and rest
Week 4 Make it yours
1. Day 22 Swap a ride for a walk
2. Day 23 Make a playlist for moving
3. Day 24 Read outside
4. Day 25 Cook with someone
5. Day 26 Try a workout you've never done
6. Day 27 Write how this week felt
7. Day 28 Easy day: a gentle walk
Week 5 Keep it soft
1. Day 29 Go to bed a little earlier
2. Day 30 Walk somewhere you've never been
3. Day 31 Try water with fruit in it
4. Day 32 Start a new book
5. Day 33 Repeat a workout you enjoyed
6. Day 34 Eat a meal slowly, no screens
7. Day 35 Easy day: stretch for 20 minutes
Week 6 Halfway
1. Day 36 Read back what you wrote on day 1
2. Day 37 Try a dance class or video
3. Day 38 Halfway: plan a small treat
4. Day 39 Walk at sunset
5. Day 40 Cook a meal you loved as a kid
6. Day 41 Try a few strength moves at home
7. Day 42 Easy day: nap or read
Week 7 Notice
1. Day 43 Notice what makes you skip
2. Day 44 Make a plan for busy days
3. Day 45 Move to music you love
4. Day 46 Read a whole chapter in one go
5. Day 47 Take water on a day out
6. Day 48 Try a new fruit or vegetable
7. Day 49 Easy day: an easy stroll
Week 8 Stay curious
1. Day 50 Try a sport you've never tried
2. Day 51 Borrow a book from a friend
3. Day 52 Make a big pot of soup
4. Day 53 Walk and call someone
5. Day 54 Do a longer stretch
6. Day 55 Write down three small wins
7. Day 56 Easy day: yoga or a slow walk
Week 9 Steady
1. Day 57 Move outside if you can
2. Day 58 Read 20 pages if you feel like it
3. Day 59 Make tomorrow's lunch tonight
4. Day 60 Work out with a friend
5. Day 61 Refill your bottle at lunch
6. Day 62 Go to bed on time
7. Day 63 Easy day: a gentle stretch
Week 10 The last stretch
1. Day 64 Read back your notes
2. Day 65 Do your favorite workout
3. Day 66 Cook something new
4. Day 67 Finish your book, or keep going
5. Day 68 Walk somewhere green
6. Day 69 Write what you're proud of
7. Day 70 Easy day: a long, slow walk
Days 71 to 75 Finish
1. Day 71 Choose what you'll keep after day 75
2. Day 72 Try the thing you kept putting off
3. Day 73 Treat yourself to a new book
4. Day 74 Move the way you love most
5. Day 75 Day 75: celebrate, then rest

If you miss a day.

Missing a day is part of any challenge, not the end of it. Pick up with the next day's prompt and carry on. A month of most days is still a month of small habits kept.

In Cozy, a busy day does not have to cost you a streak: skip the habit for the day and its streak holds. Away or unwell for a while? Pause the habit, and its streak waits for you.

Some people start again from day 1 when they miss a day. You don't have to: the soft version is about coming back, not starting over.

Keep the challenge in Cozy.

Make these four habits in Cozy and tick each one off as you go. The cards fill with color and your streak counts the days.

Download on the App Store

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Three tips for 75 days.

Pick movement you like

45 minutes goes quickly when it is something you enjoy. Walking, dancing and yoga all count.
Plan your easy day

Choose your easy day each week before it comes, so resting feels like part of the plan and not like quitting.
Make the habits easy to reach

Your bottle filled, your book on your pillow, your shoes by the door. Set them up the night before.

Rather use paper?

Print a monthly habit tracker for each month you are in, write the four habits down the side and color in a box each day.

Questions, answered.

What are the 75 soft challenge rules?

The rules most people share are: eat well with no strict diet, move for 45 minutes a day with one easy day a week, drink water through the day, and read 10 pages of a book. Change any of them to fit your life.