Source: https://lockin30.com/tools/75-soft-challenge-tracker/ LockIn30 is a 30-day challenge app for iOS and Android: pick one habit, log it daily, and follow streaks, stats and photo timelapses. Get the LockIn30 app: [App Store](https://apps.apple.com/app/id6770272031?pt=120576754&ct=lockin30.md&mt=8) · [Google Play](https://play.google.com/store/apps/details?id=com.ehmtech.lock&referrer=utm_source%3Dlockin30.md) # 75 Soft Challenge Tracker Four rules a day for 75 days on a single grid. Tick the rules, press Complete Day, and watch the grid fill. Miss a day and nothing resets, because that is the whole point of the soft version. This is an independent tracker built by EHM Tech LLC. 75 Soft is a community-created variant popularised on TikTok by Stephen Gallagher; it is not an official programme and it is not affiliated with 75 HARD, which was created by Andy Frisella and is a registered trademark of 44Seven Media, LLC. We are not affiliated with, endorsed by, or sponsored by either. Nothing here is medical, nutrition, or fitness advice, so check with a doctor before changing how you eat or train. _Interactive tool: open [the web page](https://lockin30.com/tools/75-soft-challenge-tracker/) to use it. This Markdown copy has the text only._ ## Ready for 75 Soft Challenge? Forgiving · 75 days Track your daily tasks and build consistency. Miss a day? Keep going. ### Daily Tasks - **Eat Well:** Stick to a sensible diet, with alcohol only on social occasions - **45-Minute Workout:** One 45-minute session. One day a week can be active recovery - **Drink 3 Litres of Water:** Three litres, roughly 100 US fl oz, across the whole day - **Read 10 Pages:** Ten pages of any book. Fiction counts, unlike in 75 Hard ## How this 75 Soft challenge tracker works Press Start Challenge and Day 1 is today. There is no start-date field to fill in and nothing to sign up for. Each day, tick all four rules, then press Complete Day. Today's checkboxes reset at midnight, so nothing you ticked yesterday carries over into this morning. Three numbers move as you go: the day you are on out of 75, the number of days you have completed, and your completion percentage. That percentage is always out of 75 rather than out of days elapsed, so a clean Day 38 reads as 51% rather than 100%. It tracks the whole run, so it climbs slowly. The tracker runs in forgiving mode, which is the correct setting for this challenge. A day you did not complete stays blank, the run carries on, and the grid never clears. Everything lives in your browser's local storage, on one device and in one browser, with no account and nothing sent to a server. ## The four daily rules, in plain terms **Eat well.** No diet is prescribed, which surprises people coming from 75 Hard. You decide what sensible eating looks like for you, then hold that line for 75 days. Alcohol is allowed on social occasions. Write down what counts as a social occasion before Day 1, because a definition you settle on Day 30 will be a generous one. **One 45-minute workout.** One session, not two, and it does not have to be outdoors. One day a week can be active recovery instead: a walk, some yoga, a stretching session. That easier day is written into the rules, so take it deliberately and put it on the same weekday each week. **Three litres of water.** Three litres, roughly 100 US fl oz, across the whole day. It is not a gallon. The gallon is the 75 Hard number and it is the single most common thing people import into 75 Soft by mistake, which turns an achievable rule into a hard one. Counting bottle refills beats drinking to a feeling. **Ten pages of any book.** Any book, so fiction counts, which is the other thing 75 Hard does not allow. Some versions phrase it as ten pages of anything that is not on your phone, which comes to much the same rule with a different target. A day-1 and day-75 progress photo turns up in some published versions of the challenge. You only take it twice, so it is not a checkbox here. If you want the daily version, [LockIn30](https://lockin30.com/#download) takes a photo a day and stacks the run into a 1080x1920 timelapse. This is an independent tracker built by EHM Tech LLC. 75 Soft is an unofficial community variant, not affiliated with 75 HARD, which was created by Andy Frisella and is a registered trademark of 44Seven Media, LLC. Rule wording varies between sources; the four above are the version most widely published. ## Rule sets disagree, so pick one before Day 1 75 Soft has no owner and no official rulebook, so published versions differ. Some list four 30-minute workouts a week instead of a daily 45. Others swap the three litres of water for half your body weight in ounces. There is a version with a five-minute daily meditation and a 90% mindful-eating target, and a separately branded six-rule programme that happens to sit on the exact-match domain. None of these is wrong, and none of them is official either. That only becomes a problem if you keep shopping. Choose one version, start it, and leave the rules alone until Day 75. Redefining a rule on Day 40 because the week got difficult is the soft challenge's version of quitting, and it is harder to notice because the grid still looks full. This tracker uses the four rules carried by Cleveland Clinic, WebMD, and most mainstream coverage, which is the version people usually mean when they say 75 Soft. If yours differs, the honest move is to run your own challenge with your own rules rather than argue with somebody else's, and that is exactly what a single-habit tool is for. ## Why the no-restart rule is the point, not a loophole Look at what a miss actually costs under each format. Under 75 Hard, a missed day on Day 60 costs you 60 days, because the grid clears and the count goes back to zero. Under 75 Soft, the same miss costs you one day and about 1.3 percentage points. That difference is the whole design. Challenges usually end at the first miss, long before the habit itself stops working. The day goes wrong, the run is void, and starting again from zero the next morning is a much larger ask than continuing would have been. Taking the restart out removes that exit. There is nothing to void, so the only available move on Day 61 is to do Day 61. None of which makes a bright line useless. Some habits genuinely need one, and for some people the restart threat is the thing that gets them out of bed. The guide on [strict vs forgiving habit tracking](https://lockin30.com/blog/strict-vs-forgiving-habit-tracking/) works through which situation you are in, and the [Streak Restart Date Calculator](https://lockin30.com/tools/streak-recovery-calculator/) puts a number on what a restart costs if you decide to take one. [LockIn30](https://lockin30.com/#download) runs the same idea on your phone with one habit per challenge, anywhere from 7 to 365 days, and Strict or Easy set per challenge. You get reminders, statistics, and daily progress photos that stack into a 1080x1920 timelapse. It stays on your device, with no account. ## Frequently asked questions ### What is the 75 Soft challenge? A 75-day habit challenge with four daily rules covering food, exercise, water, and reading. It is an unofficial, community-created alternative to 75 Hard, popularised by Irish fitness influencer Stephen Gallagher on TikTok in 2021. The aim is consistency across 75 days, with no requirement to be perfect. ### What are the four rules of 75 Soft? Eat well, with alcohol only on social occasions. One 45-minute workout a day, with one active recovery day each week. Three litres of water a day. Ten pages of any book a day. Wording varies a little between sources, but those four are the version most widely published. ### What is the difference between 75 Soft and 75 Hard? 75 Hard asks for two 45-minute workouts a day with 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 you restart at Day 1 if you miss anything. 75 Soft asks for one workout, allows a rest day and social drinking, drops to three litres, counts any book, and has no restart rule. The [75-Day Hard Challenge Tracker](https://lockin30.com/tools/75-day-hard-challenge-tracker/) runs the strict version. ### What happens if you miss a day of 75 Soft? Nothing resets. You leave that day unticked and carry on the next morning. That is the defining difference from 75 Hard, and it is why this tracker runs in forgiving mode. Your final percentage ends slightly lower, and the run closes on a Challenge Period Ended screen rather than the completion card. ### Can you drink alcohol on the 75 Soft challenge? Yes, on social occasions. That is the usual wording, and it is deliberately looser than 75 Hard's total ban. Some versions tighten it to about one drink a week. Decide which reading you are following before Day 1, because settling it mid-challenge tends to settle it generously. ### How long is the 75 Soft challenge? Seventy-five days, roughly two and a half months. Day 1 is your start date, so your last day is your start date plus 74 days. The [30-Day Challenge End Date Calculator](https://lockin30.com/tools/30-day-challenge-end-date-calculator/) works out the exact finish date and the milestones along the way. ### Does the 75 Soft challenge work for weight loss? It is a habit challenge, not a weight loss programme, and none of the four rules sets a calorie target. Some people do lose weight over 75 days of daily exercise and steadier eating, but that is a side effect. Results depend on your starting point and what "eat well" means in your case. ### Do I need an account, and is my progress saved? No account. Progress is saved in your browser's local storage, on this device and in this browser, and nothing is sent to a server. Clearing site data or switching devices starts you over. [LockIn30](https://lockin30.com/#download) does the same thing on your phone, storing everything on-device with no account. ## Related Tools - [75-Day Hard Challenge Tracker](https://lockin30.com/tools/75-day-hard-challenge-tracker/) - [30-Day Habit Challenge Tracker](https://lockin30.com/tools/30-day-habit-challenge-tracker/) - [Streak Restart Date Calculator](https://lockin30.com/tools/streak-recovery-calculator/)