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75 Soft Challenge Tracker

A free 75 Soft challenge tracker: tick off four daily rules, take your weekly rest day, and watch a 75-day grid fill up.

No sign-up. Progress is saved in this browser.By Nabeel MustafaUpdated

Day 75 ends the challenge, not the habits. For the ones worth keeping after it, there is a free habit tracker that shows today, the month and the year.

Track it free

The 4 rules of 75 Soft

75 Soft, also called the soft 75 challenge or the 75 day soft challenge, is a gentler community version of 75 Hard. It has no single owner and no fixed rulebook, so versions differ. These are the four rules most of them share, and the ones this tracker uses:

  • Do one workout of at least 45 minutes. One day a week can be active recovery, like a walk or yoga.
  • Eat well, and drink alcohol only on social occasions.
  • Drink 3 litres of water, about 101 oz.
  • Read 10 pages of any book. Fiction counts.

How to use this tracker

Pick a start date and the tracker builds a 75-day grid. Each day, log your workout, add water as you drink it, enter the pages you read and tick the diet. A square fills in when all four are done, and your streak counts complete days in a row.

Rest days are counted per week of the challenge: days 1 to 7, days 8 to 14, and so on. Mark one day in each block as active recovery and that day still counts as complete. An unused rest day does not carry over to the next week.

Decide what "eat well" means for you before day 1. No takeaway on weekdays, a vegetable at every meal, no sweets after dinner: anything you can check with a yes or a no. A rule you make up at dinner on day 20 tends to be the one that lets you off.

There is no app to install and no sign-up. Progress is saved in this browser.

75 Soft challenge PDF (printable checklist)

Print the tracker for a paper checklist with a box for each of the four rules on each day, or choose Save as PDF in your browser's print window to keep a file.

Paper suits 75 Soft better than 75 Hard. With a weekly rest day and no forced restart, a missed box is a note to yourself, not the end of the run. Tick only the box for today's date, though, never the next empty one, or a missed day disappears.

What if you miss a day of 75 Soft?

75 Soft has no single owner, so there is no one rule. Most versions are forgiving: you carry on, and the missed day stays on the record.

The tracker starts that way. A missed day shows as missed on the grid, your streak resets, and the challenge still ends 75 days after it began. If you want the 75 Hard rule instead, choose a strict restart when you start: then a missed day ends the run and the next attempt begins at day 1.

Choose strict if one missed day tends to turn into three for you. Leave it off if starting again from day 1 would make you drop the whole thing. Either way, you can fill in yesterday until the end of today, in case you did the work and forgot to log it.

75 Soft vs 75 Hard vs 75 Medium

All three last 75 days. What changes is how much each day asks. If you do not train most days now, start with 75 Soft: a finished 75 Soft teaches you more than a 75 Hard restarted four times. Move up once 45 minutes a day feels routine. 75 Medium is the usual next step, and it has its own tracker on this site.

  • 75 Soft: one 45-minute workout with one active recovery day a week, eat well with alcohol only on social occasions, 3 litres of water, 10 pages of any book. No photo.
  • 75 Medium: one 45-minute workout with one rest day a week, a diet you chose with no alcohol, 3 litres of water, 10 pages of any book. A progress photo is optional in most versions.
  • 75 Hard: two 45-minute workouts with one outdoors and no rest days, a diet with no cheat meals and no alcohol, a gallon of water (about 3.8 litres or 128 oz), 10 pages of non-fiction, and a daily progress photo. Miss a day and you start again at day 1.

Track 75 Soft

  1. Decide your rules

    Write down what eating well means for you, and choose whether a missed day restarts the challenge.

  2. Pick a start date

    The tracker builds a 75-day grid from day 1.

  3. Log the four rules each day

    Your workout, water, pages read and the diet tick. Mark one day a week as active recovery if you need it.

  4. Look back at each week

    See which days were complete and where the rest day went, then plan the next seven.

Questions people ask

What is 75 Soft?

A 75-day challenge with four daily rules: one 45-minute workout with one active recovery day a week, eat well with alcohol only on social occasions, drink 3 litres of water, and read 10 pages of any book. It is a gentler community version of 75 Hard.

Is there a progress photo in 75 Soft?

Not in the common version, and this tracker does not ask for one. Some people take one anyway, and nothing stops you.

Does fiction count for the reading?

Yes. 75 Soft asks for 10 pages of any book. 75 Hard is the version that asks for non-fiction or self-improvement.

What counts as active recovery?

Light movement that helps you recover: a walk, yoga, stretching or an easy bike ride. One day in each week of the challenge can be active recovery instead of a full 45-minute workout.

Can you drink alcohol on 75 Soft?

Most versions allow alcohol only on social occasions. Decide before day 1 what a social occasion is for you, because by week three a drink after work starts to look like one.

Can you lose weight on 75 Soft?

Some people do. 75 Soft has no calorie target, so it depends on what eating well means for you, where you start and your body. This tracker does not record weight and makes no promise about it. If weight loss is the goal, ask a doctor or dietitian what a safe rate is for you.

Is this tracker free, and where is my progress saved?

It is free, with no sign-up. Without an account, progress is saved in this browser on this device, so clearing your browser data clears it. A free account keeps it on any device, and you can print the checklist for a paper copy.

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Start with three habits and one month.

You will know by the end of it whether this is the tracker that sticks. That is a shorter test than most things you have tried.

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