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75 Soft Challenge
75 days of steady, sustainable habits: move every day, eat well, drink water and read. Here are the rules, how to start, and a free tracker that keeps you going.
- Free to start
- No ads
- Works offline
- Android & browser
The 75 Soft rules
75 Soft is the gentler, more sustainable take on the popular 75-day challenges. The rules most people follow:
- Move for 45 minutes a day. Any training counts: gym, a run, a long walk, yoga. One day a week can be active recovery.
- Eat well. Mostly whole foods, no strict diet. Alcohol only on social occasions, if at all.
- Drink about 3 litres of water a day. Adjust it to your size, climate and training.
- Read 10 pages a day. Any book you like.
- Do it for 75 days. Unlike stricter versions, a missed day doesn't send you back to day 1.
That last point is what makes 75 Soft work for real life: consistency over perfection.
How to start 75 Soft in Momentum
- Start the plan. Tap "Start this plan free". The 75 Soft plan is ready-made with its habits: workout, meals, reading and water.
- Check off as you go. One tap per habit. Your week fills up and the ring shows how you're doing.
- Miss a day? Keep going. Flexible mode gives you recovery days, so one off day doesn't undo your progress.
- Make it yours. With Momentum Pro you can go strict with no recovery days, change how often a habit counts, add your own (like "no sugar") and get a reminder for each habit at its own time.
Tips to make it to day 75
- Pick your workout the night before. Deciding is the hardest part.
- Walks count. On low-energy days, a brisk 45-minute walk keeps the streak alive.
- Keep a bottle in sight. Refill it at fixed moments: wake-up, lunch, after training.
- Read before bed instead of scrolling. Ten pages take about fifteen minutes.
- Look at the week, not the day. A good week with one off day is still a good week.
The 75 Soft plan in Momentum
- Workout 45 minEvery dayOne day a week can be active recovery: a walk, yoga or stretching.
- Eat well, alcohol only sociallyEvery dayMostly whole foods. Balanced and real, not perfect.
- Read 10 pagesEvery dayAny book you like.
- Drink 3 litres of waterEvery dayAdjust to your size, climate and training.
Make it yours
Start this plan free, exactly as it is. With Momentum Pro you can shape it to your life, or build your own challenge from scratch:
- Your own habitsAdd, remove or rename habits: a dog walk, a spin class, no coffee after 2 pm.
- How often, per habitEvery day, or 1 to 7 times a week. Strength twice, a class once.
- Your recovery daysChoose how many off days you get, or go strict with none.
- Harder habits count moreIn your own plan, give tough habits up to 10 points so they weigh more in your score.
- Any length30, 66 or 90 days, or ongoing.
- A reminder for each habitEach at its own time, so the nudge comes when it helps.
Why it's easier to stick with
- One tap per habitCheck off as you go. No forms, no fuss.
- See your weekA progress ring and calendar show how you're really doing.
- Miss a day, keep goingRecovery days mean one off day doesn't undo your week.
- Reminders that landA daily nudge, and with Pro a reminder for each habit at its own time.
Questions
- What are the 75 Soft rules?
- Commonly: 45 minutes of exercise a day (one day of active recovery per week), eat well and only drink alcohol on social occasions, drink about 3 litres of water, and read 10 pages a day, for 75 days.
- Do you have to start over if you miss a day of 75 Soft?
- No. 75 Soft is about consistency, not perfection. In Momentum, flexible mode gives you recovery days, so a missed day doesn't reset your progress.
- Can you drink alcohol on 75 Soft?
- The common rule is: only on social occasions. Many people choose to skip it entirely for the 75 days.
- Is there a free 75 Soft tracker app?
- Yes. Momentum has a ready-made 75 Soft plan you can start and track for free, on Android and in your browser.
- Is the 75 Soft plan free?
- Yes. Starting and tracking any ready-made plan in Momentum is free, in the Android app and in your browser. Momentum Pro adds streaks, levels, your own plans and a reminder for each habit.
- How long does the 75 Soft plan take?
- 75 days, with 4 habits to check off each day.
Day 1 can be today.
Start 75 Soft in a minute. Free to start, no ads.
