75 Hard Challenge Vs Soft 75 Is The Easier Version Actually Better For Long Term Habit Building

The 75 Hard Challenge, popularized by entrepreneur Andy Frisella, has taken the self-improvement world by storm. With its rigid rules—two daily workouts, strict diet adherence, no cheat meals, mandatory water intake, reading, and photo documentation—it promises transformation in just 75 days. But for many, the intensity is unsustainable. Enter Soft 75: a modified version that keeps the core principles but removes the most extreme demands. The real question isn’t which one is harder—but which one better supports lasting change.

While 75 Hard delivers dramatic short-term results, Soft 75 is increasingly being seen as the smarter choice for long-term habit formation. This article examines both challenges, compares their psychological and practical impacts, and evaluates whether a gentler approach might actually be more effective over time.

The Core Differences: Structure and Demands

At first glance, both programs aim to build discipline through consistency. However, their structures diverge significantly in terms of rigidity and tolerance for human variability.

Rule	75 Hard	Soft 75
Diet	No alcohol, no cheat meals, must follow a specific nutrition plan	No alcohol; cheat meals allowed once per week
Workouts	Two 45-minute workouts daily (one outdoors)	One 30–45 minute workout daily (outdoor preference, not requirement)
Water Intake	1 gallon (3.8 liters) daily	Half body weight in ounces (e.g., 150 lbs = 75 oz)
Reading	10 pages daily (non-fiction only)	10 pages daily (any genre)
Photo Documentation	Daily front-facing photo required	Weekly progress photos encouraged, not required
Mindset	No excuses, failure resets the clock	Progress over perfection, missed days don’t reset progress

The table highlights a fundamental philosophical shift: 75 Hard operates on an all-or-nothing model, while Soft 75 embraces flexibility and resilience. This distinction is critical when evaluating long-term habit sustainability.

Tip: If you're new to structured self-improvement, start with Soft 75 to build confidence without overwhelming your routine.

The Psychology of Habit Formation: Why Soft 75 May Win Long-Term

Habit science suggests that consistency—not intensity—is the true driver of lasting behavior change. According to Dr. BJ Fogg, founder of the Behavior Design Lab at Stanford University, “Tiny habits” that are easy to perform lead to higher adherence and compound over time into significant results.

“We underestimate how small actions can create big changes because we overestimate how much effort is needed to start.” — Dr. BJ Fogg, author of Atomic Habits

75 Hard, while motivating for high achievers, often triggers what psychologists call \"the abstinence violation effect\"—a cognitive spiral where missing one rule leads to total abandonment of the program. In contrast, Soft 75 normalizes occasional slip-ups, reducing guilt and increasing the likelihood of resuming the next day.

Neurologically, habits form through repetition in stable contexts. When a routine is too demanding, it becomes context-dependent—only possible during vacation, or when life is unusually calm. Soft 75, by design, fits within real-life constraints like work stress, illness, or family obligations, making integration into daily life more feasible.

Real Example: Sarah’s Journey from Burnout to Balance

Sarah, a 34-year-old project manager, attempted 75 Hard twice. The first time, she failed on day 12 after missing her outdoor workout due to a sudden work trip. The second attempt ended on day 23 when she attended a friend’s birthday dinner and had wine. Each failure left her feeling defeated.

She then switched to Soft 75. She committed to one workout a day, adjusted her water goal to 90 ounces (based on her weight), and allowed herself one planned treat meal weekly. Over three months, she lost 18 pounds, improved her sleep, and read four personal development books. More importantly, she maintained her routines six months later.

“I stopped seeing it as a challenge to survive,” she said, “and started seeing it as a lifestyle I could actually live with.”

Long-Term Sustainability: Flexibility vs. Rigidity

Sustainability hinges on two factors: enjoyment and adaptability. Research from the American Psychological Association shows that people who view healthy behaviors as enjoyable are 3.5 times more likely to maintain them than those who see them as punishment.

75 Hard, by its nature, is designed to be uncomfortable. Frisella himself says the point is to embrace suffering as a tool for growth. While this mindset resonates with some, it can alienate others—especially those with anxiety, chronic conditions, or histories of disordered eating.

Soft 75, on the other hand, promotes gradual mastery. It allows individuals to build competence before increasing difficulty. For example, someone might begin with 20-minute walks and gradually increase intensity, or start with 60 ounces of water and work up to their target. This aligns with the “progressive overload” principle used in fitness and behavioral psychology.

• Adaptability: Soft 75 adjusts to life’s unpredictability—illness, travel, emotional fatigue.
• Self-efficacy: Small wins reinforce belief in one’s ability to succeed.
• Identity shift: People begin to see themselves as “someone who works out” rather than “someone forcing themselves to survive a challenge.”

Tip: Focus on identity-based habits. Ask: “Who do I want to become?” Then choose behaviors that reflect that person—even if they’re small.

Step-by-Step Guide to Transitioning from 75 Hard Mindset to Sustainable Change

If you’ve completed 75 Hard or are considering Soft 75, use this timeline to ensure your progress lasts beyond the final day.

1. Days 1–7: Audit Your Experience
   Reflect on what worked and what didn’t. Which rules felt empowering? Which caused stress?
2. Days 8–14: Define Your Personal Rules
   Create a customized version of Soft 75 based on your energy levels, schedule, and goals. Drop unrealistic demands.
3. Weeks 3–6: Build Rituals, Not Just Routines
   Add cues (e.g., post-workout smoothie) and rewards (e.g., checking off a tracker) to reinforce habits.
4. Month 2: Test Resilience
   Intentionally miss a day. Observe your reaction. Practice restarting without shame.
5. Month 3+: Evolve Into Lifestyle
   Gradually phase out tracking. Let habits run on autopilot. Replace outdated goals with new ones.

This process transforms a finite challenge into an infinite game of continuous improvement—one where the objective is not completion, but evolution.

Expert Insight: What Coaches and Psychologists Say

Dr. Lisa Feldman Barrett, neuroscientist and author of How Emotions Are Made, emphasizes that willpower is not a muscle to be pushed to exhaustion, but a skill shaped by environment and expectation.

“The brain predicts effort based on past experience. If a routine feels punishing, the brain will resist it automatically—regardless of motivation.” — Dr. Lisa Feldman Barrett

Lifestyle coaches echo this. Mark Evans, a certified habit coach, notes: “I’ve seen more clients relapse after finishing 75 Hard than after quitting it midway. The abrupt end creates a vacuum. Soft 75 doesn’t end—it evolves.”

He recommends using Soft 75 as a foundation, then layering in advanced practices only when the basics feel effortless—similar to how martial artists master kata before sparring.

Checklist: Building a Sustainable Version of Soft 75

Use this checklist to customize your own sustainable challenge:

• ✅ Choose a diet rule that eliminates only one unhealthy habit (e.g., no sugary drinks)
• ✅ Schedule one workout per day, minimum 20 minutes
• ✅ Set a realistic water goal based on body weight
• ✅ Pick a book you genuinely want to read—not one you feel you should read
• ✅ Use a simple tracker (notebook or app) to log daily progress
• ✅ Plan one recovery day per week (light activity or full rest)
• ✅ Write a “reset script” for missed days (e.g., “I’m still on track. I’ll try again today.”)

This personalized approach increases ownership and reduces dependency on external validation—a key factor in lifelong habit maintenance.

Frequently Asked Questions

Can I switch from 75 Hard to Soft 75 mid-challenge?

Yes—and many do. There’s no rule against modifying the challenge to suit your well-being. In fact, recognizing when a system isn’t working is a sign of emotional intelligence, not weakness.

Does Soft 75 produce visible results?

Results vary, but studies on habit-based interventions show that moderate, consistent efforts yield comparable outcomes to intense, short-term programs over six months. The difference is retention: Soft 75 participants are more likely to keep the results.

Is Soft 75 just an excuse to slack off?

Only if approached passively. Soft 75 requires accountability and reflection. The reduced intensity isn’t a license to do less—it’s a strategy to do enough consistently. Discipline isn’t measured by suffering, but by showing up—even when no one is watching.

Conclusion: The Real Victory Is What Comes After Day 75

The 75 Hard Challenge teaches discipline. But Soft 75 teaches something deeper: sustainability. Lasting change isn’t about surviving 75 days of hardship. It’s about designing a life where healthy choices feel natural, not forced.

Extreme challenges have value—they can jumpstart motivation, break plateaus, and prove what’s possible. But for long-term habit building, flexibility, self-compassion, and incremental progress are far more powerful than rigidity.

If your goal is transformation, ask yourself: Do you want to finish a challenge—or build a life you don’t need to escape from?

🚀 Start today: Take one rule from Soft 75 and commit to it for seven days. Track how you feel—not just how you look. Share your experience with someone who supports your growth.