75 Soft Rules: The Four Daily Tasks, Explained

What are the 75 Soft rules?

The common 75 Soft rules are four daily tasks for 75 days: eat well and drink alcohol only on social occasions, do one 45-minute workout with one active-recovery day each week, drink three liters of water, and read ten pages of any book. Missing a day does not send you back to day 1.

Sources: Cleveland Clinic on 75 Soft, Healthline and Verywell Health, checked October 30, 2026. 75 Soft is community-made, so other versions exist.

What does "eat well" mean on 75 Soft?

75 Soft does not name a diet. "Eat well" means choosing a sensible eating pattern you can keep for 75 days and limiting alcohol to social occasions. Cleveland Clinic suggests setting action-based goals, such as swapping chips for nuts or unsalted popcorn, rather than simply banning foods. A doctor or dietitian can help.

Some people write their own definition before day 1, such as "home-cooked dinner five nights a week" or "no sugary drinks." That makes the rule easy to check each night. For ideas on choosing a plan, see the 75 Hard diet plan guide; the planning advice applies to 75 Soft too.

What counts as a workout on 75 Soft?

Any intentional 45-minute session counts: walking, running, lifting, cycling, swimming, yoga or a class. One day a week can be active recovery, such as stretching, an easy walk or mobility work. There is no outdoor rule and no second workout, which is the biggest difference from 75 Hard.

For sample weekly layouts, see the 75 Hard workout plan and use just one session a day. The CDC adult guidelines recommend at least 150 minutes of moderate activity a week plus two days of muscle-strengthening work, so 45 minutes a day is already above that minimum.

Why is the 75 Soft water rule 3 liters?

The common 75 Soft version uses three liters a day, about 101 ounces, instead of 75 Hard's gallon. Cleveland Clinic presents it as a more achievable target that builds a habit of drinking water. Your real needs depend on your size, activity and climate, and some medical conditions call for limits, so ask your doctor.

Can you read any book on 75 Soft?

Yes. The common 75 Soft rule is ten pages of any book a day, so novels count. 75 Hard is stricter: the official rules on andyfrisella.com say you "must read something that is non-fiction, educational" and that "audiobooks DO NOT COUNT." If you want a non-fiction list anyway, see our 75 Hard book recommendations.

What happens if you miss a day of 75 Soft?

Nothing formal happens: you do not restart. Leave the day blank, note what got in the way and carry on the next day. Cleveland Clinic says you are trusted to hold yourself accountable instead. If you want more pressure, you could add your own rule, such as no two misses in a row.

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