75 Soft Challenge: Checklist to Get Better Results FREE [PDF]

If I’m not going to do 75 hard, Why do 75 soft, or anything else for that matter?

Have you ever heard the phrase “Instead of all or nothing, always do something.”? Changed my life! Here is an article on that mindset in depth: All or Nothing ThinkingOpens in a new tab.

All or nothing thinking can slow down our progress in life and hinder our long term goals.

Introduction: Why The 75 Soft Challenge is Important for Personal Growth

The 75 Soft challenge is less intimidating than 75 hard, but they’re equally important for your health and personal growth. These challenges encourage individuals to gradually improve and develop themselves, fostering a sense of accomplishment and self-worth.

By taking on the 75 soft challenge, you’ll build mental toughness, resilience, confidence, and motivation, enabling you to face life’s difficulties head-on.

TLDR: If you don’t have the time or the motivation to jump right into 75 hard, 75 soft may be the best move forward.

In today’s fast-paced world, personal growth is a priority for many. The 75 soft challenge will provide an opportunity to develop skills, overcome obstacles, and become better versions of ourselves.

Maybe your schedule is too demanding for the 75 hard challenge. Maybe you live in a challenging climate. Maybe you just aren’t ready for a strict diet and extreme lifestyle rules. Maybe you just aren’t ready to only drink at social occasions!! “I don’t want to be drinking water all day!!” The list goes on. In the 75 Hard challenge there is very little room for error. Each mistake requires you to start over.

The 75 soft challenge rules are very different from the extreme rules that accompany 75 Hard. Even one cheat meal will require you to start over!

In this article, we’ll explore rules to ensure success in your 75 soft challenges, with a focus on setting realistic goals, staying consistent, and embracing failure as a learning opportunity.

What is the 75 Soft Challenge?

One 45-minute workout a day, every day for 75 days

Eat well and only drink alcohol socially, if any

Drink a half gallon of water a day

Read 5 pages of any book, though self-improvement is preferred

It is essentially 75 Hard with modified rules. You can also modify these rules to fit your lifestyle if necessary. Whether adding additional rules for yourself, or simplifying them. This is obviously different from any other fitness program out there.

Setting Realistic Goals: The First Step in a Successful 75 Soft Challenge

Be specific: Clearly define your goals to avoid confusion or ambiguity. For example, determine if you would allow “cheat meals” into your goals.

Set achievable objectives: Aim for realistic targets that you can accomplish. Check out our blogOpens in a new tab. for other fitness tips.

Prioritize: Focus on the most important goals first. Healthy diet may be your most important.

Break down large goals: Divide big objectives into smaller, manageable tasks.

Establish a timeline: Create a schedule to keep yourself on track.

Selecting the Right Challenge: How to Choose a 75 Soft Challenge that Suits You

Identify your strengths: Choose a challenge that capitalizes on your existing skills. 7. Consider your interests: Select a challenge that genuinely excites you.

Align with your values: Ensure the challenge aligns with your personal beliefs and principles. Set goals for other healthy changes in your life simultaneously.

Assess your resources: Be aware of the time, energy, and support you have available.

Factor in your lifestyle: Choose a challenge that complements your current way of life.

Defining Success: How to Measure Progress and Results in a 75 Soft Challenge

Establish clear metrics: Define specific indicators to measure your progress.

Set milestones: Identify checkpoints throughout your challenge to track your advancement. Contact a certified personal trainer if you need help creating realistic goals.

Monitor your progress: Regularly assess your performance to stay on track.

Be flexible: Adjust your goals as needed to ensure they remain realistic and achievable.

Celebrate achievements: Acknowledge your successes, no matter how small.

Consistency is Key: Creating a Routine and Sticking to It

Schedule time: Dedicate specific times for your challenge and make them non-negotiable.

Find a routine: Establish a routine that works for you and stick to it.

Eliminate distractions: Minimize external factors that could disrupt your focus.

Stay disciplined: Maintain your commitment to the challenge, even when it’s tough.

Seek balance: Avoid burnout by integrating your challenge into your daily life.

Building a Support System: The Role of Accountability Partners and Coaches

Find a buddy: Partner with someone who shares similar health goals for mutual support and motivation.

Join a group: Engage with like-minded individuals to exchange ideas and encouragement.

Hire a coach: Seek guidance from an experienced professional to help you navigate your challenge.

Share your goals: Inform friends and family about your challenge to garner support and understanding.

Accept help: Be open to receiving assistance from others when needed.

Stay Committed: How to Stay Motivated Throughout the Challenge

Visualize success: Regularly envision yourself accomplishing your goals.

Keep your “why” in mind: Remember the reasons behind your challenge to stay motivated.

Stay optimistic: Maintain a positive outlook, even during difficult times.

Reward yourself: Treat yourself to small rewards as you make progress. Create social occasions if necessary to have a drink.

Track your achievements: Record your successes to remind yourself of your progress.

The Power of Positive Thinking: Techniques to Boost Your Confidence and Self-Esteem

Affirmations: Use positive affirmations to reinforce your belief in yourself.

Gratitude: Practice gratitude by acknowledging the good things in your life.

Mindfulness: Stay present and focused on the task at hand.

Reframe negative thoughts: Replace negative self-talk with constructive, optimistic statements.

Surround yourself with positivity: Engage with people who uplift and inspire you.

Celebrate Small Wins: Why Small Victories Matter in the 75 Soft Challenge

Acknowledge progress: Recognize even the smallest steps forward.

Share your victories: Share your accomplishments with your support system.

Stay motivated: Use small wins as fuel to keep pushing forward.

Build momentum: Leverage the motivation from small victories to tackle larger challenges. We want these healthy habits to be permanent.

Develop confidence: Celebrating small wins helps boost your self-esteem and belief in your abilities.

Embrace Failure: How to Use Setbacks as Learning Opportunities

Accept imperfection: Understand that nobody is perfect, and setbacks are a normal part of growth.

Analyze the situation: Reflect on the reasons behind a setback and identify areas for improvement.

Learn from mistakes: Use failures as an opportunity to grow and refine your approach.

Stay resilient: Maintain your determination to overcome setbacks and continue moving forward.

Forgive yourself: Treat yourself with kindness and understand that setbacks don’t define you.

Overcoming Obstacles: Common Obstacles in the 75 Soft Challenge and How to Overcome Them

Procrastination: Break tasks into smaller chunks and tackle them one at a time.

Lack of motivation: Revisit your “why” and remind yourself of the benefits of completing the challenge.

Fear of failure: Embrace the possibility of failure and see it as a learning experience.

Time management: Prioritize your tasks and allocate time effectively.

Limited resources: Time can be your biggest enemy. Own your mornings! Get out early and get it done. Don’t make your family or counterparts suffer due to your procrastination.

Mindfulness and Self-Awareness: Techniques to Improve Your Emotional Intelligence

Meditation: Incorporate meditation into your routine to enhance focus and self-awareness.

Journaling: Write down your thoughts and feelings to gain deeper insights into yourself. This will promote other healthy habits as well.

Mindful breathing: Practice deep, conscious breathing to stay grounded and present.

Active listening: Improve your communication skills by genuinely listening to others.

Self-reflection: Regularly assess your emotional state and identify areas for growth.

Developing New Habits: How to Create New Habits and Break Old Ones

Start small: Begin with manageable changes to avoid becoming overwhelmed.

Be consistent: Practice your new habit daily to solidify it in your routine.

Identify triggers: Recognize situations that prompt undesired eating habits, and address them.

Replace bad habits: Substitute negative habits with healthier alternatives.

Seek support: Lean on your support system for encouragement and motivation.

Don’t Give Up: How to Stay Persistent When Facing Adversity

Believe in yourself: Maintain faith in your ability to overcome challenges.

Stay focused: Keep your eyes on the end goal, even when faced with obstacles.

Learn from setbacks: Use adversity as an opportunity to grow and adapt

Stay adaptable: Be willing to adjust your approach as needed to navigate challenges. Lean on your healthy habits when necessary. Not all or nothing, Always something

Seek inspiration: Look to others who have faced similar adversities for encouragement and guidance.

Rest and Recovery: The Importance of Rest and Self-Care

Schedule downtime: Allocate time for relaxation and rejuvenation. (Also called Active Recovery, or active rest)

Get sufficient sleep: Prioritize sleep to ensure your body and mind have time to recover.

Practice self-care: Engage in activities that nourish your physical, emotional, and mental well-being.

Listen to your body: Pay attention to your body’s signals and adjust your routine as needed. When necessary replace your active exercise time to active recovery time.

Stay patient: Remember that growth takes time and allow yourself the space to rest and recuperate.

Stay Organized: Tips to Keep Track of Progress and Stay on Top of Tasks

Use a planner: Write down important dates and tasks to keep track of your progress. For example, plan out the times when you should be drinking water.

Set reminders: Utilize digital tools or alarms to help you remember important deadlines. This will help you cement these healthy habits.

Create a to-do list: Outline your daily tasks to stay organized and focused.

Prioritize tasks: Determine which tasks are most important and tackle them first.

Stay disciplined: Develop a routine and stick to it to maintain organization and momentum.

Reflect and Learn: The Benefits of Reflecting on Your 75 Soft Challenge Experience

Identify growth: Assess your progress and recognize the areas in which you’ve improved.

Acknowledge setbacks: Understand the challenges you’ve encountered and how they’ve shaped your journey.

Evaluate your approach: Determine what worked well and what needs adjustment for future challenges.

Learn from the experience: Apply the lessons learned from your 75 soft challenge to other areas of your life. Establish healthy habits in other areas of your life.

Celebrate your achievements: Take pride in your accomplishments and appreciate the growth you’ve experienced.

Share Your Journey: How to Inspire Others and Build a Community Around Your 75 Soft Challenge

Document your progress: Share your experiences through blog posts, social media updates, or vlogs.

Connect with others: Engage with like-minded individuals and form connections based on shared challenges. You can use social occasions as an opportunity to connect and an excuse to have a drink if you need it!

Offer support: Lend a helping hand to others facing similar challenges, providing guidance and encouragement.

Share your story: Inspire others by demonstrating the positive impact of your 75 soft challenge journey.

Create a community: Foster a sense of belonging by building a group of individuals united by a common goal.

The Mental Health Benefits of Taking on a 75 Soft Challenge

Embarking on a 75 soft challenge not only fosters personal growth but also offers numerous mental health benefits. As you navigate the challenge, you’ll discover newfound mental strength, resilience, and overall well-being. In this section, we’ll delve into the various ways a 75 soft challenge can improve your mental health.

Reducing Stress and Anxiety

Promotes mindfulness: Engaging in a 75 soft challenge encourages you to focus on the present moment, alleviating stress and anxiety.

Builds coping skills: The 75 soft challenge helps you develop effective strategies for managing stress and overcoming adversity.

Provides a sense of control: Achieving goals in a 75 soft challenge instills a feeling of control over your life, reducing anxiety.

Encourages self-care: Participating in a 75 soft challenge often involves incorporating self-care practices that alleviate stress.

Boosting Self-Esteem and Confidence

Cultivates self-efficacy: Accomplishing goals in a 75 soft challenge fosters a belief in your ability to succeed.

Enhances self-worth: Achieving personal growth through a 75 soft challenge bolsters your sense of self-worth and self-appreciation.

Encourages self-compassion: As you navigate the ups and downs of a 75 soft challenge, you’ll learn to treat yourself with kindness and understanding.

Reinforces positive self-image: Completing a 75 soft challenge reinforces a positive self-image, building confidence in your abilities and strengths.

Conclusion: The Lasting Benefits of Completing The 75 Soft Challenge

Undertaking the 75 soft challenge exercise can be a transformative experience, yielding significant personal growth and development.

By following the 75 rules outlined in this article, you’ll be well on your way to achieving success in your 75 soft challenge endeavors. Remember to set realistic goals, stay consistent, embrace failure, and celebrate your accomplishments.

As you navigate your 75 soft challenge journey, you’ll develop resilience, confidence, and new skills that will serve you in all aspects of life. So, embrace the 75 soft challenge rules and embark on a path towards personal growth and self-discovery. Embrace the extreme lifestyle changes that come with it. The rewards you reap will be well worth the effort.

Spencer R

Spencer is a proud husband and father of two, a fitness enthusiast, and an entrepreneur. "My fitness journey started when I was very young. My parent's focus on good nutrition and physical activity made me a great athlete. I was interested in lifting weights at a young age and had many ups and downs due to sickness and my work schedule. Over the last three years, I've had the opportunity to run my own business and travel the country. My work has brought me to over 30 states! But, unfortunately, my health had taken a back seat, and with it, my mental health. I aim to help others start, rekindle, or boost their physical health journey. And to persuasively show the mental health effects that can follow."

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