What are the 75 Soft rules in this tracker?
The tracker uses the common version of 75 Soft: eat well, with alcohol only on social occasions; do one 45-minute workout a day, with one active recovery day a week; drink 3 litres of water; and read 10 pages of any book. There's no progress photo and no restart if you miss a day.
75 Soft has no single official rulebook. It spread on social media as a softer take on 75 Hard, the program created by Andy Frisella, so you'll see small variations. If your version differs, tap "Change setup" and edit the tasks. The tracker saves whatever you type.
Is there a printable 75 Soft tracker?
Yes. The free PDF fits all 75 days on one page, with four boxes a day for food, workout, water and reading, plus fields for your start date, your day-75 date and your water target. Print it at 100% on US Letter or A4. You don't need to give an email address or install an app.
What happens if you miss a day of 75 Soft?
Nothing dramatic: you leave the day blank and carry on. Unlike 75 Hard, 75 Soft doesn't send you back to day 1. That makes the tracker more useful, not less, because blanks show you which task slips and on which days. If the same box keeps staying empty, adjust the plan.
The online tracker has strict mode switched off for 75 Soft, so it counts completed days and your current streak without telling you to restart.
Should you track 75 Soft on paper or online?
Paper works best if you want it in plain sight: on the fridge or next to your water bottle. The online tracker suits you better if you always have your phone, because it counts days and streaks for you. For a spreadsheet, the free Google Sheets template has a 75 Soft tab.
Frequently asked questions
Is 75 Soft easier than 75 Hard?
Yes, by design. There's one workout instead of two, less water, more freedom with food and no restart. For many people it's the better choice for a first 75-day challenge. Our 75 Hard vs 75 Soft comparison goes rule by rule.
Can I count an audiobook for 75 Soft?
Most versions say read 10 pages of any book, and many people allow audiobooks for 75 Soft because there's no official rulebook. Decide before day 1 and write it at the top of your sheet so you don't renegotiate it later.
Can I switch from 75 Hard to 75 Soft?
Yes. In the online tracker, tap "Back up" to save your 75 Hard record, then choose "Change setup" and pick 75 Soft. Keep your original start date if you want the day count to continue. On paper, start the 75 Soft sheet on today's day number.