75 Soft Vs 75 Hard Challenge Is The Modified Version Better For Long Term Habits

The 75 Hard Challenge has gained widespread popularity as a mental toughness and habit-building protocol. Created by entrepreneur Andy Frisella, it demands strict adherence to six daily rules over 75 days: follow a diet, drink a gallon of water, complete two 45-minute workouts, take progress photos, read 10 pages of a non-fiction book, and avoid cheat meals or alcohol. While effective for some, its rigidity has led many to question its long-term sustainability. Enter the 75 Soft Challenge—a modified version designed to promote consistency without burnout. But which one truly fosters lasting behavioral change?

This article compares the 75 Hard and 75 Soft challenges, examining their structure, psychological impact, and effectiveness in cultivating sustainable habits. We’ll explore real-world applications, expert insights, and practical strategies to help you decide which approach aligns with your goals and lifestyle.

Understanding the 75 Hard Challenge

The 75 Hard Challenge was never intended to be easy. It’s built on the principle that mental resilience is forged through discipline and discomfort. The six non-negotiable rules are:

1. Follow a nutrition plan (no cheats).
2. Drink one gallon of water daily.
3. Complete two 45-minute workouts (one must be outdoors).
4. Take a progress photo every day.
5. Read 10 pages of a non-fiction book.
6. No alcohol or cheat meals—even if you’re sick or injured.

Failure at any point means starting over from day one. This all-or-nothing structure creates high stakes, pushing participants to commit fully. For many, this intensity delivers rapid results—weight loss, improved focus, and increased confidence. However, the same rigidity that drives short-term success may undermine long-term habit formation.

Tip: If attempting 75 Hard, prepare mentally and logistically—schedule workouts, prep meals, and set reminders for water intake.

The Rise of the 75 Soft Challenge

As stories of burnout and failure surfaced, fitness communities began adapting the original challenge into a more flexible format—the 75 Soft Challenge. Unlike its predecessor, 75 Soft prioritizes consistency over perfection. The core idea is to maintain momentum without self-sabotage when life inevitably interferes.

While variations exist, a typical 75 Soft framework includes:

• Follow a balanced diet 80–90% of the time.
• Stay hydrated (adjusting water intake to individual needs).
• Exercise daily, aiming for at least 30 minutes (flexible modality).
• Capture weekly progress photos.
• Read 10+ pages of a personal development or educational book weekly.
• Allow occasional alcohol or treats in moderation.

The key difference lies in tolerance for imperfection. Missing a workout doesn’t reset your progress; having a glass of wine isn’t grounds for restarting. Instead, the focus shifts to building identity-based habits—becoming someone who exercises regularly, eats well most of the time, and values growth.

“Sustainable change isn’t about flawless execution. It’s about showing up consistently, even when you’re not perfect.” — Dr. Katy Milkman, Behavioral Scientist, University of Pennsylvania

Comparing Long-Term Habit Formation: Hard vs Soft

When evaluating which challenge supports lasting behavior change, we must consider principles from behavioral psychology. Habits form through repetition, reinforcement, and identity alignment. Let’s break down how each challenge performs across these dimensions.

Factor	75 Hard	75 Soft
Consistency	Forced through rigid rules; high dropout rate due to inflexibility.	Encouraged through realistic expectations; easier to maintain streaks.
Mistake Tolerance	Zero tolerance—mistakes reset progress, increasing frustration.	Accepts setbacks; promotes resilience and continued effort.
Habit Stacking	Rules are isolated tasks; less emphasis on integration.	Focuses on embedding habits into lifestyle (e.g., walking meetings, reading before bed).
Motivation Type	Extrinsic (fear of failure, social validation).	Intrinsic (personal growth, self-care, enjoyment).
Long-Term Adherence	Low—only 1–5% reportedly complete the full 75 days.	Higher—design allows transition into ongoing routines.

The data suggests that while 75 Hard generates short-term motivation, its lack of psychological flexibility often leads to abandonment. In contrast, 75 Soft aligns with research on habit formation, particularly BJ Fogg’s “Tiny Habits” model, which emphasizes starting small and celebrating wins. By reducing friction and allowing for human error, 75 Soft increases the likelihood of integrating behaviors into daily life beyond the challenge period.

Real-World Application: A Mini Case Study

Consider Sarah, a 34-year-old marketing manager and mother of two. Inspired by social media, she attempted the 75 Hard Challenge in January. She followed the rules strictly for 18 days—prepping meals, waking at 5 a.m. for outdoor workouts, and tracking every drop of water. Then, her youngest child fell ill. Missed workouts piled up. One night, exhausted, she skipped her reading and had a glass of wine. According to the rules, she had to restart. She didn’t.

Discouraged, Sarah abandoned the entire program. Three months later, she discovered 75 Soft. This time, she adjusted the rules: 30-minute home workouts four times a week, hydration goal of 2.5 liters, mindful eating with room for weekend treats, and reading during her lunch break. She took bi-weekly photos and tracked her mood instead of weight.

By day 75, Sarah hadn’t transformed overnight—but she had built sustainable routines. She still exercised regularly, drank more water, and read consistently. More importantly, she no longer associated health with punishment. Her identity shifted from “I’m failing my diet” to “I’m someone who takes care of myself.”

Sarah’s story reflects a broader trend: people succeed not when pushed to extremes, but when supported through gradual, compassionate change.

Step-by-Step Guide to Transitioning from Hard to Sustainable Habits

If you’ve tried 75 Hard—or are considering it—here’s how to adapt its strengths into a lasting lifestyle:

1. Assess Your Why: Clarify your deeper motivation. Is it health, confidence, energy? Write it down and revisit it weekly.
2. Choose 2–3 Core Habits: Focus on the most impactful behaviors (e.g., movement, nutrition, mindfulness). Don’t overload.
3. Scale for Sustainability: Reduce intensity. Swap two 45-minute workouts for one 30-minute session. Allow flexibility in diet.
4. Build Triggers: Attach new habits to existing ones (e.g., drink water after brushing teeth, read while coffee brews).
5. Track Progress Differently: Use journals, habit trackers, or mood logs instead of daily photos. Measure energy, sleep quality, or mental clarity.
6. Plan for Setbacks: Define what “off-plan” looks like and how you’ll respond. Will you skip a day? Adjust? Restart? Choose compassion over punishment.
7. Review Weekly: Reflect on what worked, what didn’t, and adjust. This builds self-awareness and ownership.

Tip: Replace “I failed” with “I learned.” Every deviation is feedback, not failure.

Checklist: Designing Your Personalized 75-Day Challenge

Use this checklist to create a version that supports long-term growth:

• ✅ Identify 3 foundational habits aligned with your goals
• ✅ Set realistic daily/weekly targets (not extreme)
• ✅ Build in rest days or active recovery
• ✅ Allow flexibility for travel, illness, or special events
• ✅ Choose tracking methods that feel motivating, not stressful
• ✅ Schedule weekly reflection time
• ✅ Share your journey with a supportive community or accountability partner
• ✅ Plan a post-challenge maintenance phase

Expert Insight on Habit Sustainability

Dr. James Clear, author of *Atomic Habits*, emphasizes that lasting change comes from systems, not goals. “You do not rise to the level of your goals,” he writes. “You fall to the level of your systems.” The 75 Hard Challenge focuses on outcome-oriented rules, while 75 Soft encourages system-building—small, repeatable actions that compound over time.

“The most effective habits are so easy you can’t say no. Once they’re automatic, you can scale them up. Discipline matters, but design matters more.” — James Clear, Author of Atomic Habits

This insight underscores a critical flaw in 75 Hard: it assumes willpower is infinite. Neuroscience shows that decision fatigue and stress deplete self-control. A challenge requiring constant resistance to temptation is inherently unsustainable. 75 Soft, by lowering barriers and emphasizing ease, works with human psychology rather than against it.

Frequently Asked Questions

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

Yes—and many do. Recognizing that a method isn’t working is a sign of self-awareness, not weakness. Transitioning to 75 Soft allows you to preserve momentum while adjusting expectations. The goal is progress, not punishment.

Does 75 Soft still deliver results?

Results may be slower, but they’re often more lasting. Weight loss, strength gains, and mental clarity still occur, just through consistent effort rather than extreme restriction. Because participants are less likely to quit, the cumulative effect over months or years is greater.

Is 75 Soft just an excuse to slack off?

Only if implemented without integrity. The soft version requires honest self-assessment. It’s not about doing the bare minimum, but about doing enough to stay engaged long-term. The discipline shifts from rule-following to self-responsibility.

Conclusion: Building Habits That Last

The debate between 75 soft vs 75 hard isn’t about which is harder—it’s about which is wiser. While the original challenge offers a compelling narrative of transformation through suffering, real behavior change thrives on consistency, compassion, and adaptability. The modified 75 Soft Challenge isn’t a lesser version; it’s an evolution—one that respects the complexity of human motivation and the reality of everyday life.

Long-term habits aren’t built in 75 days. They’re built through repeated choices, small wins, and the willingness to keep going after setbacks. Whether you call it 75 Soft, habit stacking, or personal development, the goal remains the same: to become someone who naturally chooses actions that support your well-being.

🚀 Ready to build habits that last? Start today by choosing one small, sustainable action. Track it for a week. Celebrate showing up. Then do it again. That’s where real change begins.