75 Soft Challenge Ideas: Workouts, Meals, Books & Custom Rules
Workout ideas: a week that doesn't get boring
The 45-minute rule doesn't say what to do — and variety is what keeps week 6 alive. A rotation that works for most beginners:
| Day | Idea |
|---|---|
| Monday | Strength — gym session or a bodyweight circuit at home |
| Tuesday | Brisk walk or easy jog, podcast in your ears |
| Wednesday | Follow-along workout video (HIIT, dance, boxing) |
| Thursday | Strength — second session, different muscle groups |
| Friday | Swim, cycle or a sport with friends |
| Saturday | Long walk or hike — the easiest 45 minutes of the week |
| Sunday | Active recovery: stretching, mobility, gentle yoga |
Meal ideas that survive a busy week
Keep 8–10 balanced meals on rotation instead of reinventing dinner daily — overnight oats, chicken-rice-veg bowls, salmon and potatoes, chili con carne. The full list with breakfasts, lunches, dinners and snacks is in the meal ideas guide.
Reading list ideas: pick page-turners, not homework
The 10-pages rule dies when the book is a chore. On 75 Soft any book counts — good starter picks people actually finish:
- Habit & mindset: Atomic Habits (Clear), The Slight Edge (Olson), Can't Hurt Me (Goggins)
- Short & punchy: The Alchemist (Coelho), Meditations (Aurelius), The War of Art (Pressfield)
- Pure page-turners: Project Hail Mary (Weir), The Thursday Murder Club (Osman) — fiction is allowed, use it
Custom rule ideas: make the challenge yours
The four core rules are the floor, not the ceiling. Popular add-ons:
- 10,000 steps a day — the classic add-on, pairs perfectly with the workout rule
- No added sugar or no fast food — sharpens the eat-well rule
- 5 minutes of journaling — one line about energy, mood, wins
- 10 minutes of meditation or breathwork
- In bed by 11 PM — sleep is the quiet fifth rule of every challenge
- Daily skincare / stretching / no-spend — anything you can verify daily works
Track it in the free app
In the app, Premium lets you add up to 4 custom rules with their own icon and color — a steps goal, journaling, no sugar — and even split a rule into sub-steps. Your additions sit right next to the classic four on the daily rings.
Do it with people: the accountability multiplier
The reviews tell the story — sisters finishing together, friend groups holding each other accountable. Ideas that work: start the same day as a friend, share your daily grid screenshot in a group chat, or make the Saturday long walk a shared one. Public commitment roughly doubles finish rates; see staying consistent for more.
Frequently asked questions
What workouts count for the 75 Soft Challenge?
Anything intentional for 45 minutes — gym, running, brisk walking, cycling, yoga, workout videos or sport. One weekly day is active recovery.
Can I do the 75 Soft Challenge with a friend or partner?
Yes — shared start dates and a progress group chat are one of the most effective ways to actually finish.
What are the most popular custom rules to add to 75 Soft?
10,000 steps, no added sugar, journaling, meditation and a fixed bedtime. Add one or two at most — finishing beats maximalism.
Start Your 75 Soft Challenge Today
The free 75 Soft Challenge Tracker comes with every rule pre-loaded, daily reminders, streaks and Forgiving Mode — everything you need to reach day 75.