Free 75 Soft tracker
75 Soft tracker
Seventy-five days, four rules, one grid. Set your start date, tick each day as you finish it, and see exactly how many are left.
Your 75 days
Ticked days are remembered in this browser only. Nothing is sent anywhere.
Tick a day once you have met the rules for it. There is no restart rule — a missed day is a missed day, not a reset.
Progress
Seventy-five days, visible.
How to use it
What 75 Soft asks for
75 Soft is an informal challenge that circulates online as a gentler adaptation of 75 Hard. There is no governing body and no canonical text, so versions differ, but the rules are usually stated as:
- Exercise 45 minutes a day, with one day a week as active recovery or rest.
- Eat well, and drink alcohol only on social occasions.
- Drink plenty of water — the amount is not fixed in most versions.
- Read ten pages a day.
Where 75 Hard sends you back to day one for any miss, 75 Soft does not. That single difference is why far more people finish it, and why it suits anyone who has previously abandoned a challenge in week three.
Seventy-five days is a long time. That is roughly eleven weeks, through at least one bad week, one holiday or illness, and several evenings where you do not want to. Plan for those rather than being surprised by them.
Why a visible grid helps
Long challenges are mostly middle, and the middle is where they are abandoned. Seeing seventy-five squares with forty of them filled does something a number in your head does not: it shows how far you have come at the same time as how little is left. That pull towards a visible finish line is the goal gradient effect, and it is the main reason to keep a tracker at all.
It also keeps a single bad day in proportion. One empty square in a grid of seventy-five is obviously trivial; a broken streak counter feels like failure. More on that distinction in never miss twice.
Making it to day 75
Anchor each rule to something you already do. Read while the kettle boils, walk after lunch, fill the bottle when you get up. The habit stacking planner writes those sentences for you.
Set the floor low for bad days. A fifteen-minute walk is still exercise, and one page is still reading. The two-minute rule explains why the small version beats skipping.
Decide the reward now. Eleven weeks deserves something at the end, chosen before you start — see fifty reward ideas.
Break it into cards. Seventy-five days is too long for one finish line. Many people do better with consecutive shorter cards — a fortnight at a time, each with its own ending — which is the pattern behind 30-day challenges.
Track it with a punch card
Punchcard turns any habit or countable goal into a card of punches on your iPhone home screen, with reminders, rewards, and shared cards for up to four people.
General fitness and lifestyle information, not medical advice. 45 minutes of daily exercise is a significant change if you are starting from very little — scale the first weeks, and check with a qualified professional if you are pregnant, returning from injury, or managing a health condition.
Frequently asked questions
What are the 75 Soft rules?
The commonly used version is: exercise for 45 minutes a day with one rest day a week, eat well and only drink alcohol on social occasions, drink plenty of water, and read ten pages a day — for 75 days. It circulates informally online and versions vary.
How is 75 Soft different from 75 Hard?
75 Hard requires two 45-minute workouts a day, one outdoors, a strict diet with no alcohol at all, a gallon of water, ten pages of non-fiction and a daily progress photo, and restarts at day one if you miss anything. 75 Soft is a gentler adaptation with a rest day and no restart rule.
What happens if I miss a day of 75 Soft?
There is no official rule, which is rather the point. Most people carry on from where they are rather than restarting, since a single gap has very little effect on a 75-day block.
How long is 75 days?
About two and a half months, or just under eleven weeks. The tracker shows the finish date once you set a start date.
Is 75 Soft suitable for beginners?
It is gentler than 75 Hard, but 45 minutes of daily exercise is still a significant jump for someone starting from nothing. Scaling the first fortnight down, or checking with a professional if you have a health condition, is sensible.
Does the tracker save my progress?
It remembers the ticked days in your own browser, on this device only. Nothing is sent anywhere, and clearing your browser data clears the tracker.