# 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.

## 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](https://www.cozyhabittracker.com/blog/how-long-does-it-take-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.

| Habit | How often | When |
| --- | --- | --- |
| Move for 45 minutes | Every day | Anytime |
| Eat well | Every day | Anytime |
| Drink water | 4 times a day | Anytime |
| Read 10 pages | Every day | Before bed |

- **Move for 45 minutes**: A walk, a class, yoga, a dance. One day a week, keep it easy: a slow walk or a stretch counts.
- **Eat well**: Mostly real meals, with room for treats. No strict diet and nothing to count.
- **Drink water**: Pick an amount that suits you and tick a glass each time. Cozy counts them on the habit's card.
- **Read 10 pages**: Any book you like, paper or screen. Ten pages before sleep is an easy place for it.

## The plan: 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

- Day 1: Write down why you're starting
- Day 2: Pick your first book
- Day 3: Try a 45 minute walk
- Day 4: Find a water bottle you like
- Day 5: Cook one meal from scratch
- Day 6: Stretch before bed
- Day 7: Easy day: a slow walk

### Week 2: Settle in

- Day 8: Plan this week's movement
- Day 9: Try a yoga video
- Day 10: Read somewhere new
- Day 11: Make a colorful breakfast
- Day 12: Dance to a few songs
- Day 13: Have water with every meal
- Day 14: Easy day: stretch and read

### Week 3: Find your pace

- Day 15: Walk with a friend
- Day 16: Try a new recipe
- Day 17: Read your pages in the morning
- Day 18: Go for a bike ride or a swim
- Day 19: Pack a snack you love
- Day 20: Try a pilates video
- Day 21: Easy day: a long shower and rest

### Week 4: Make it yours

- Day 22: Swap a ride for a walk
- Day 23: Make a playlist for moving
- Day 24: Read outside
- Day 25: Cook with someone
- Day 26: Try a workout you've never done
- Day 27: Write how this week felt
- Day 28: Easy day: a gentle walk

### Week 5: Keep it soft

- Day 29: Go to bed a little earlier
- Day 30: Walk somewhere you've never been
- Day 31: Try water with fruit in it
- Day 32: Start a new book
- Day 33: Repeat a workout you enjoyed
- Day 34: Eat a meal slowly, no screens
- Day 35: Easy day: stretch for 20 minutes

### Week 6: Halfway

- Day 36: Read back what you wrote on day 1
- Day 37: Try a dance class or video
- Day 38: Halfway: plan a small treat
- Day 39: Walk at sunset
- Day 40: Cook a meal you loved as a kid
- Day 41: Try a few strength moves at home
- Day 42: Easy day: nap or read

### Week 7: Notice

- Day 43: Notice what makes you skip
- Day 44: Make a plan for busy days
- Day 45: Move to music you love
- Day 46: Read a whole chapter in one go
- Day 47: Take water on a day out
- Day 48: Try a new fruit or vegetable
- Day 49: Easy day: an easy stroll

### Week 8: Stay curious

- Day 50: Try a sport you've never tried
- Day 51: Borrow a book from a friend
- Day 52: Make a big pot of soup
- Day 53: Walk and call someone
- Day 54: Do a longer stretch
- Day 55: Write down three small wins
- Day 56: Easy day: yoga or a slow walk

### Week 9: Steady

- Day 57: Move outside if you can
- Day 58: Read 20 pages if you feel like it
- Day 59: Make tomorrow's lunch tonight
- Day 60: Work out with a friend
- Day 61: Refill your bottle at lunch
- Day 62: Go to bed on time
- Day 63: Easy day: a gentle stretch

### Week 10: The last stretch

- Day 64: Read back your notes
- Day 65: Do your favorite workout
- Day 66: Cook something new
- Day 67: Finish your book, or keep going
- Day 68: Walk somewhere green
- Day 69: Write what you're proud of
- Day 70: Easy day: a long, slow walk

### Days 71 to 75: Finish

- Day 71: Choose what you'll keep after day 75
- Day 72: Try the thing you kept putting off
- Day 73: Treat yourself to a new book
- Day 74: Move the way you love most
- 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.

More on [what to do when you miss a day](https://www.cozyhabittracker.com/blog/missed-a-day).

## 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.

## 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](https://www.cozyhabittracker.com/printables/monthly-habit-tracker) for each month you are in, write the four habits down the side and color in a box each day.

## Questions

### 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.

### What happens if you miss a day of 75 soft?

There is no official rule. Many people just carry on the next day; some start again. In Cozy you can skip a busy day without losing your streak.

### Does walking count as exercise?

Yes, for most people who do it. Any movement you enjoy counts, and many keep one day a week for an easy walk or a stretch.

### Do I have to drink a set amount of water?

No. People often share an amount online, but the right amount depends on you. Drink what suits you, and ask a doctor if you are unsure.

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This page on the web: https://www.cozyhabittracker.com/challenges/75-soft-challenge