With the arrival of a new Monday, many of us feel inspired to rethink our daily habits and strive to become the best version of ourselves. It's that time when motivation sparks, encouraging us to embrace change and improve our lives! But let's face it — the pressure of new beginnings can be daunting! That's why picking a challenge that aligns with your natural tendencies is crucial, striking a perfect balance between being tough yet supportive. Enter the 75 Soft Challenge! This refreshing take on personal growth encourages you to pursue your goals in a way that's achievable and genuinely fulfilling. Are you ready to take the first step and discover how this challenge can transform your journey? Let's explore!
What is the 75 soft challenge?
The 75 Soft Challenge, initially introduced by Ireland-based wellness influencer Stephen Gallagher on TikTok, has emerged as a refreshingly gentler alternative to the more demanding 75 Hard Mental Toughness Program, which was developed by entrepreneur Andy Frisella. While the 75 Hard program emphasizes strict adherence to rigorous rules to build mental resilience and toughness, the 75 Soft Challenge focuses on fostering sustainable habits for the same 75 days but at a manageable pace.
This challenge encourages participants to adopt a balanced approach to physical fitness and mental well-being, allowing individuals to engage in activities they enjoy without the risk of overexertion or burnout. It's all about taking it slow, day by day, step by step. In 'The Power of Habit,' Charles Duhigg reminds readers how small actions can become ingrained habits, enabling you to shift negative habits into positive ones and take control of your life:
"If you believe you can change - if you make it a habit - the change becomes real. This is the real power of habit: the insight that your habits are what you choose them to be."
Rather than enforcing an all-or-nothing mentality, the 75 Soft Challenge highlights the importance of consistency and gradual improvement, making it a more accessible option for those who may feel intimidated by the intensity of traditional fitness programs. Through this challenge, individuals are invited to explore healthier lifestyle choices, all while cultivating a positive relationship with exercise and self-care. Let's explore this kinder and more effective alternative, examining the principles and practices that make the 75 Soft Challenge a viable path to personal growth and well-being.
The difference between 75 Hard and 75 Soft Challenge
If you're looking to boost your wellness journey without the intensity of the 75 Hard Challenge, the 75 Soft Challenge might be your ideal match. Here's what makes it different:
Different flexibility: Unlike the strict dietary constraints of the hard challenge with no alcohol or cheat meals and the requirement to firmly stick to a nutritional plan for 75 days, the 75 Soft Challenge allows you to enjoy your food mindfully. This flexibility is especially beneficial during social gatherings or when enjoying an occasional treat.
Approach to building habits: The 75 Hard Challenge is frequently viewed as a recipe for burnout, with no room for rest and the pressure to start over if you slip up. In contrast, the softer challenge factors in our human side, recognizing that we all have our limits. It allows for more rest and fosters the development of sustainable habits you can carry on long after the challenge. In 'Do Nothing,' Celeste Headlee encourages readers to shift from the relentless pursuit of efficiency to prioritizing quality leisure, which may boost your productivity and help you find a more fulfilling balance in your daily life.
"We work best when we allow for flexibility in our habits. Instead of gritting your teeth and forcing your body and mind to work punishing hours and "lean in" until you reach your goals, the counterintuitive solution might be to walk away. Pushing harder isn’t helping us anymore."
Moral and physical pressure: With more forgiving exercise requirements like no outdoor requirement or no never-miss-a-day mandate like in its hard version, the 75 Soft Challenge welcomes everyone — from those with hectic schedules to individuals recovering from injuries — to grow into a better version of themselves with flexibility and moderation.
Compared to the 75 Hard Challenge, the 75 Soft Challenge encourages you to find enjoyable and manageable ways to stay active without feeling overwhelmed. For instance, the soft challenge suggests incorporating small changes into your daily habits, such as taking the stairs instead of the elevator. This simple switch increases your heart rate and serves as a mini workout that can be easily integrated into your day.
The 75 Soft Challenge: Daily guide
The 75 Soft Challenge lasts for 75 days straight. Here's a breakdown of the one-day tasks and how to measure success:
Craft a healthy, mindful daily menu that celebrates whole, unprocessed foods! This isn't about restrictive dieting — it's about making joyful, conscious choices that nourish your body. Keep added sugars (unnatural sweeteners), unhealthy fats (trans fats and certain saturated fats), and processed foods (with a high level of preservatives, artificial ingredients, and low nutritional value) to a minimum, and if you enjoy a drink, be moderate, whether it's a casual evening at home or out with friends.
Get moving for 45 minutes: The world is your gym! Pick exercises that cheer you and leave you feeling invigorated. Whether you try out the heart-pumping pace of HIIT (High-Intensity Interval Training) or find serenity in a calming Pilates session, the key is to find what feels good for your heart and mind. For example, you might listen to an audio version of 'Get Out of Your Head' by Jennie Allen on your evening walk or morning run. Being an inspiring "IF: Gathering" movement leader, Allen, drawing from Biblical wisdom and neuroscience, encourages you to break free from frustration and defeat, find your identity in God, and challenge harmful thought patterns.
"When you and I choose to believe a lie about ourselves, it’s one of these three lies we believe: I’m helpless. I’m worthless. I’m unlovable."
Drink 3 liters of water: Commit to drinking 2 to 3 liters of water every day! Proper hydration is essential for your overall well-being. Some people even aim for a gallon, but remember to check in with a health specialist before making significant changes to your water intake.
Read 10 pages of a chosen book: Set aside a little time each day to immerse yourself in the pages of a nonfiction book. Aim for just 10 pages focusing on self-improvement or new skills. Short on time? Check out Headway, an app that provides quick summaries of popular books to keep your mind growing on the go!
Make sure not to neglect an active recovery: carve out one day each week for gentle activities like stretching or a tranquil walk in nature. This is your moment to recharge and rejuvenate, keeping burnout at bay while you honor your body's need for rest.
How to measure your success
The 75 Soft Challenge is all about formulating healthy habits and boosting your mental resilience rather than just hitting specific physical targets. So, how can you measure your success throughout this journey? Let's break it down:
1. Consistency: Did you manage to complete your instructions almost every day? Celebrate those wins!
2. Habit formation: Have these healthy practices become a natural part of your daily routine? That's a huge step forward!
3. Improved well-being: Are you feeling better — body (immune system), mind (reactions and willpower), and soul (feelings and emotions)? Tune into those positive changes. In 'The Power of Your Subconscious Mind,' Joseph Murphy shares powerful techniques to unlock your subconscious potential and improve mental and physical health, elevating your career along the way.
"As you sow in your subconscious mind, so shall you reap in your body and environment. You grow old when you lose interest in life, when you cease to dream, to hunger after new truths, and to search for new worlds to conquer."
4. Better self-discipline: Are you gaining a better grip on yourself, and how do you spend your days? Do you avoid self-sabotage? That sense of empowerment is priceless!
5. Personal growth: Have you discovered something new while reading, and it has touched your heart in a special way? Every lesson learned enriches your journey.
Remember, success looks different for everyone. The focus should be on your personal upgrade and how you feel as you navigate through the challenge. Avoid comparing yourself to others, and don't get discouraged if you slip up occasionally. The ultimate aim is to form and keep sustainable habits that will maintain your well-being on a qualitatively higher level.
Tips for completing 75 Soft Challenge successfully
Can't wait to start remaking your lifestyle into a healthier version? Here's your roadmap! Start by planning ahead, tracking your progress, finding someone to keep you accountable, celebrating small victories, and — most importantly — embracing imperfection as part of the journey! These strategies will help you develop sustainable habits and steadily progress toward your wellness goals.
Tip 1: Plan ahead
Design a weekly schedule incorporating exercise and focused reading into your daily routine. For example, you could schedule 30 minutes of exercise before work or school, rotating through different activities (strength training on Mondays, running on Tuesdays, and Zumba on Wednesdays). Reserve specific times during the day for reading, such as in the evenings, and aim for at least 30 minutes per session. You can alternate between fiction and nonfiction books to diversify your reading experience.
Tip 2: Track progress
Consider keeping a daily journal or app to monitor your water intake, exercise, and reading habits. This tracking maintains accountability and allows you to reflect on your progress. For a more visual representation of your journey, consider taking progress pictures periodically. Sharing your experiences on social media can be motivational, as it connects you with others who might share similar goals or pursue related fitness trends. However, it's essential to be mindful of its potential downsides, like the tendency to compare your progress photos with those of others. Instead, focus on your journey and celebrate your accomplishments, no matter how big or small.
Tip 3: Find an accountability partner
Connect with a friend, family member, or colleague who understands your commitment to growth and share your goals with them. Having someone supportive can significantly boost your motivation and enhance your commitment. It's not just about keeping each other accountable; it's also about creating a positive atmosphere where you can celebrate each other's milestones and progress together. As you cheer each other on, you'll find that the process becomes more fulfilling, making it easier to stay focused and inspired along the way. You may want to team up to discuss and learn from 'The First 20 Hours,' where Josh Kaufman explains how to quickly master new skills by breaking them into manageable parts. With focused practice, you can go from novice to confidently showcasing a skill in just 20 hours, making skill acquisition enjoyable and achievable!
"If you rely on finding time to do something, it will never be done. If you want to find time, you must make time. The best thing that can happen to a human being is to find a problem, to fall in love with that problem, and to live trying to solve that problem, unless another problem even more lovable appears."
Tip 4: Celebrate every win
Take the time to recognize and celebrate your achievements throughout this journey. Reflect on your accomplishments and let yourself feel proud of the dedication that has brought you to this point. Celebrating your milestones not only boosts your motivation but also reinforces your commitment to your goals. Whether it's treating yourself to something special, sharing your success with friends and family, or simply pausing to acknowledge your progress, honor your efforts along the way.
Tip 5: Embrace imperfection
Don't let occasional setbacks derail your progress. Instead of getting discouraged, take these moments as a chance to reflect on what went wrong and identify valuable lessons from the experience. Use this insight to adjust your approach and refocus your efforts to regain momentum to reach your goals with renewed determination. Remember, every challenge presents a chance to grow.
The books to help with staying motivated through the challenge
Maintaining motivation is essential for achieving long-term success. Headway can be a powerful ally on this journey, providing a unique selection of summaries that inspire your natural drive for self-improvement while balancing work and rest days. This approach will save you hours of reading while focusing on practical, actionable insights.
1. 'Atomic Habits' by James Clear
Nonfiction books that focus on mindset and self-discipline can profoundly impact personal growth. The Headway team's standout recommendation is Atomic Habits, which inspires readers to transform their lives through the power of consistent change. It breaks down the science of habit formation and offers practical strategies for making small changes that can lead to significant results over time.
"Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity."
Clear emphasizes the importance of systems over goals, teaching readers to cultivate habits that align with their values and lifestyles.
"You do not rise to the level of your goals. You fall to the level of your systems."
By understanding the underlying behavior change processes, you can better navigate obstacles and cultivate a mindset toward continuous improvement.
2. 'Drive' by Daniel H. Pink
To understand what drives you, consider exploring this examination of human psychology concerning motivation. 'Drive' investigates what motivates humans beyond instant gratification or traditional rewards.
"Greatness and nearsightedness are incompatible. Meaningful achievement depends on lifting one's sights and pushing toward the horizon."
Pink introduces the concept of intrinsic motivation through three key motivators: autonomy, mastery, and purpose. By recognizing these internal drivers, you can learn how to maintain sustained enthusiasm and commitment even when external motivation fades:
"Human beings have an innate inner drive to be autonomous, self-determined, and connected to one another. And when that drive is liberated, people achieve more and live richer lives."
This deeper understanding can help you align your pursuits with personal values, leading to a more fulfilling and motivated life.
3. 'Grit' by Angela Duckworth
Duckworth's masterpiece 'Grit' is a profound exploration of developing mental toughness, illustrating the robust correlation between passion, perseverance, and success.
"There are no shortcuts to excellence. Developing real expertise, figuring out really hard problems, it all takes time ― longer than most people imagine… you've got to apply those skills and produce goods or services that are valuable to people… Grit is about working on something you care about so much that you're willing to stay loyal to it…"
Duckworth shares research and personal stories highlighting how individuals can cultivate grit through sustained effort and determination. By understanding the characteristics of mentally tough people, readers can adopt strategies to bounce back from setbacks, remain focused on long-term goals, and embrace challenges as opportunities for growth.
"Interests are not discovered through introspection. Instead, interests are triggered by interactions with the outside world. The process of interest discovery can be messy, serendipitous… [but] without experimenting, you can't figure out which interests will stick, and which won't."
Continue your self-growth journey with Headway
The 75 Soft Challenge is a great way to build a healthier lifestyle that you can stick with. It emphasizes enjoying the process and creating habits that last over time. Headway's tools and resources can help you discover more helpful tips and keep up your motivation along the way.
Explore the Headway team's curated reading lists designed to assist you in finding your motivation, renewing inspiration, and persevering so that you can achieve your goals and maintain the results. Some of our top-favorite titles include 'The Magic of Thinking Big' by David J. Schwartz, 'Make Your Bed' by Admiral William H. McRaven, and 'The Dip' by Seth Godin.
Legal disclaimer: This article is meant to provide helpful information and should not be considered medical advice. If you're considering making drastic changes to your diet or exercise routine, consult a qualified dietitian, medical practitioner, or personal trainer first.
