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Embracing the 75 Soft Challenge: A Gentler Approach to Personal Growth

The 75 Soft Challenge: A Gentler Approach to Personal Growth

, door FLOW Admin, 4 min. leestijd

The 75 Soft Challenge, conceived by entrepreneur Andy Frisella, has emerged as a popular wellness trend, providing a gentler alternative to the rigorous 75 Hard Challenge. This program aims to promote a balanced lifestyle through manageable yet consistent habits. In this blog, we'll explore the key components of the 75 Soft Challenge and how it can positively impact your health and well-being.

Components of the 75 Soft Challenge

The 75 Soft Challenge is a transformative mental and physical journey that lasts for 75 days. It requires participants to adhere to a set of five rules every day:

  1. Daily Exercise: Participants are required to perform 45 minutes of physical activity each day. Whether it's a walk on a walking pad, a light jog, or a yoga session, the goal is to stay active consistently.
  2. Hydration: Drinking sufficient water is crucial for health and wellness. The 75 Soft Challenge recommends a daily intake of three liters of water.
  3. Balanced Diet: The challenge promotes eating a well-balanced diet that supports your body’s needs without strict restrictions, emphasising the importance of moderation. Aim to include high-quality, minimally processed foods. Prioritise a variety of vegetables and fruits, whole grains, healthy fats, and lean protein sources.
  4. Personal Development: Daily reading of 10 pages, ideally focused on self-improvement, to encourage personal growth and mental expansion.
  5. Reflection: Taking time each day for self-reflection or journaling to enhance mental clarity and maintain focus on personal goals.

Equipment to Support Your 75 Soft Challenge

To optimise your performance and ensure you meet the daily exercise requirements comfortably, it's essential to have the right equipment.

Treadmills and Walking Pads: Ideal for those looking for convenient exercise options, treadmills and walking pads integrate seamlessly into your home or office. They support maintaining fitness without intense workouts, aligning well with the challenge’s goals for sustainable, accessible exercise.

Exercise Bikes: Exercise bikes provide a high-intensity, low-impact cardio workout, perfect for indoor settings. They are particularly valuable for maintaining endurance and strength when outdoor exercise isn’t feasible.


The 75 Soft Challenge offers a practical and adaptable approach to self-improvement, aligning with the needs of those looking for a less intense but still structured way to foster health and well-being. By focusing on moderate exercise, proper hydration, flexible dietary rules, and personal development, the challenge supports lasting lifestyle changes that promote overall health and happiness.


What specific types of diets are considered ‘well-balanced’ for the 75 Soft Challenge?

For a well-balanced diet in the context of the 75 Soft Challenge, the focus is on incorporating a variety of food groups without stringent restrictions. This includes a mix of whole grains, lean proteins, healthy fats, and a wide array of fruits and vegetables. Moderation is key, ensuring you get enough nutrients to support your daily activities without overindulging. This approach allows for personal adaptation based on dietary needs, preferences, and goals, such as incorporating plant-based meals or balancing macronutrients according to personal health objectives. Additionally, the diet can be flexible during special events, allowing you to enjoy occasional indulgences without derailing your overall goals. This flexibility helps maintain long-term adherence and makes the diet more sustainable and enjoyable.

How should someone structure their 45 minutes of daily exercise to maximise benefits while ensuring it aligns with the ‘soft’ nature of the challenge?

In structuring the 45 minutes of daily exercise recommended by the 75 Soft Challenge, it's beneficial to vary activities to cover different aspects of fitness. For example, you could include a combination of moderate aerobic activities like brisk walking or cycling, along with light strength training exercises or yoga several times a week. The idea is to keep the exercise light to moderate to align with the 'soft' nature of the challenge, avoiding overly strenuous activities that could lead to fatigue or injury. It's also important to listen to your body and adjust the intensity as needed, ensuring that the exercise routine remains enjoyable and sustainable.

Are there any suggested formats or topics for the reflection or journaling aspect of the challenge?

Regarding the reflection or journaling component, there's no strict format to follow, which allows participants to tailor the practice to their personal needs. Some may choose to reflect on their progress in the challenge, journal about their feelings or challenges faced during the day, or write about gratitude and accomplishments. The goal is to enhance self-awareness and mental clarity, helping individuals stay focused on their goals and learn more about their personal journey through the challenge. Using prompts such as "Write three good things that happened today" and "At what moments today did I feel most present? What was I doing, and why do I think it held my focus so well?" can be helpful for those new to journaling.

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