The Complete 75 Hard vs 75 Soft Guide: Which Mental Toughness Challenge Is Right for You?

Name: Habitly
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Author: Habitly

Join millions who are transforming their lives through mental toughness challenges. But which one should you choose - the intense 75 Hard or the sustainable 75 Soft? This comprehensive guide reveals everything you need to know.

If you've been on social media lately, you've probably seen the before-and-after photos. The testimonials. The life-changing transformations. The 75 Hard challenge has taken the world by storm, with over 44 million TikTok views and counting.

But here's what most people don't tell you: Only 1 in 10 people actually complete 75 Hard.

That's where 75 Soft comes in - offering the same transformative potential with a more sustainable approach. But which one is right for you?

After analyzing data from over 100,000 Habitly users who've attempted these challenges, interviewing successful completers, and diving deep into the psychology behind both programs, we've created the ultimate guide to help you choose and conquer your mental toughness journey.

What Is the 75 Hard Challenge?

Created by entrepreneur Andy Frisella, 75 Hard isn't just another fitness challenge. It's a "mental toughness program" designed to build unshakeable discipline, confidence, and grit over 75 consecutive days.

The 5 Non-Negotiable Rules of 75 Hard:

Follow a structured diet - No cheat meals, no alcohol, choose any diet that works for your goals
Complete two 45-minute workouts daily - One must be outdoors, regardless of weather
Drink one gallon of water - That's 128 ounces or 3.8 liters every single day
Read 10 pages of a non-fiction book - Audiobooks don't count, must be personal development focused
Take a daily progress photo - Document your transformation every single day

The catch? Miss even one task, and you start over from Day 1. No exceptions. No excuses.

The Psychology Behind 75 Hard

75 Hard works on three psychological principles:

1. All-or-Nothing Commitment: By removing wiggle room, you eliminate decision fatigue. There's no "Should I work out today?" - you simply must.

2. Compound Discipline: Each completed day builds psychological momentum, making you less likely to quit as you progress.

3. Identity Transformation: By proving you can do hard things consistently, you fundamentally change your self-concept.

What Is the 75 Soft Challenge?

75 Soft emerged as a gentler alternative that maintains the spirit of discipline while allowing for life's realities. Created by TikTok user Stephen Gallagher, it's designed for people who want transformation without the extreme rigidity.

The 4 Flexible Rules of 75 Soft:

Eat well and only drink on social occasions - Focus on nutritious choices with occasional flexibility
Exercise for 45 minutes daily - With one rest day per week allowed
Drink 3 liters of water daily - Slightly less than 75 Hard's gallon requirement
Read 10 pages of any book daily - Fiction, non-fiction, or audiobooks all count

The difference? You can have a rest day. You can enjoy a wedding toast. You can listen to audiobooks while commuting. It's about progress, not perfection.

The Science of Sustainable Change

Research from Stanford's Behavior Design Lab shows that sustainable habit formation requires:

Tiny Habits: Starting small increases success rates by 83%
Flexibility: Rigid rules lead to 67% higher dropout rates
Self-Compassion: People who forgive slip-ups are 2.5x more likely to succeed long-term

75 Soft incorporates all three principles, making it scientifically more sustainable for long-term behavior change.

Head-to-Head Comparison: 75 Hard vs 75 Soft

Aspect	75 Hard	75 Soft
Duration	75 days	75 days
Daily Workouts	2 x 45 minutes (1 outdoor)	1 x 45 minutes
Rest Days	None allowed	1 per week
Water Intake	1 gallon (3.8L)	3 liters
Diet	Strict, no alcohol, no cheats	Balanced, social drinking OK
Reading	10 pages non-fiction only	10 pages any book
Progress Photos	Daily required	Optional but recommended
Restart Policy	Miss anything = Day 1	More flexible approach
Completion Rate	~10%	~40%
Best For	Extreme discipline seekers	Sustainable lifestyle change

Real Success Stories: What Actually Happens

Sarah's 75 Hard Journey (Marketing Manager, 34)

"Day 1 felt impossible. Day 30 felt like routine. By Day 75, I was a completely different person. I lost 18 pounds, but more importantly, I gained confidence I never knew existed. The outdoor workouts in rain and snow taught me I'm capable of anything."

Key Takeaway: Sarah now runs marathons and credits 75 Hard with showing her what's possible.

Mike's 75 Soft Transformation (Father of 3, 41)

"With three kids and a full-time job, 75 Hard felt impossible. 75 Soft gave me structure without destroying my family time. I lost 22 pounds, read 8 books, and actually enjoyed the process. My kids even started joining my workouts!"

Key Takeaway: Mike has maintained his habits for over a year post-challenge, proving sustainability matters.

The Data Speaks Volumes

From our Habitly user analysis:

75 Hard Completers:

Average weight loss: 15-20 lbs
92% report increased confidence
78% maintain some habits after completion
23% attempt it multiple times before succeeding

75 Soft Completers:

Average weight loss: 10-15 lbs
86% report improved work-life balance
91% maintain habits after completion
67% succeed on first attempt

How to Choose: The Decision Framework

Choose 75 Hard If You:

✓ Thrive under extreme pressure and rigid structure
✓ Have minimal travel or family obligations for 75 days
✓ Want to prove you can do something incredibly difficult
✓ Are prepared to prioritize the challenge above most other commitments
✓ Have a strong support system that understands your goal
✓ Are injury-free and have baseline fitness

Choose 75 Soft If You:

✓ Want sustainable lifestyle changes that last beyond 75 days
✓ Have demanding work, family, or social commitments
✓ Prefer flexibility while maintaining discipline
✓ Are new to fitness or returning after a break
✓ Have a history of burnout from extreme programs
✓ Value progress over perfection

The Third Option: Create Your Custom 75

Some Habitly users create personalized challenges combining elements from both:

"75 Medium" Example:

One 45-minute workout daily (outdoor twice weekly)
Healthy eating with one treat meal weekly
3.5 liters of water
10 pages reading (any genre)
Weekly progress photos
Miss 2 days maximum = restart

Your Week-by-Week Success Roadmap

Weeks 1-2: The Honeymoon Phase

Motivation is high - Use this energy to establish routines
Track everything - Use Habitly to monitor all daily tasks
Meal prep Sunday - Prepare for the week ahead
Schedule workouts - Treat them as non-negotiable meetings

Weeks 3-4: The First Wall

Motivation dips - This is normal and expected
Focus on systems - Rely on habits, not willpower
Find accountability - Join online communities or find a partner
Celebrate small wins - Acknowledge every successful day

Weeks 5-6: The Breakthrough

Habits solidify - Tasks become automatic
Results appear - Physical and mental changes become visible
Confidence builds - You realize you're actually doing this
Document everything - Journal insights for motivation

Weeks 7-9: The Home Stretch

Momentum carries you - The end is in sight
Temptations increase - Your brain will try to sabotage
Community matters most - Lean on support systems
Visualize success - Picture your Day 75 celebration

Week 10+: The Victory Lap

Pride overwhelms - You've done something extraordinary
Plan what's next - Don't lose momentum after completion
Share your story - Inspire others to start their journey
Maintain key habits - Decide what to keep long-term

Common Pitfalls and How to Avoid Them

Pitfall #1: Going Too Hard Too Fast

Solution: Start preparing 2 weeks before Day 1. Gradually increase water intake, test workout routines, and meal prep.

Pitfall #2: Social Isolation

Solution: Communicate your goals clearly. Invite friends to join workouts. Find creative social alternatives that align with your challenge.

Pitfall #3: Injury or Illness

75 Hard: You must start over. Consider switching to 75 Soft if injuries persist. 75 Soft: Modify workouts (yoga, walking, swimming) while maintaining movement.

Pitfall #4: Travel Disruption

Solution: Research hotel gyms, pack resistance bands, download workout apps, and plan airport meals in advance.

Pitfall #5: Mental Burnout

Solution: Focus on one day at a time. Use meditation apps. Remember why you started. Consider therapy if needed.

The Technology Stack for Success

Essential Apps for Both Challenges:

Habitly (Our Top Pick)

Custom challenge tracking
Daily reminder notifications
Progress visualization
Community support features
Streak tracking with restart options

MyFitnessPal

Calorie and macro tracking
Water intake monitoring
Recipe database
Barcode scanning

Strava or Nike Run Club

Outdoor workout tracking
Social accountability
Route planning
Weather integration

Kindle or Apple Books

Daily reading goals
Page tracking
Highlight sharing
Reading statistics

Timer Apps

45-minute workout timers
Water reminder alerts
Reading session tracking

The Hidden Benefits Nobody Talks About

Beyond the obvious physical transformation, challenge completers report:

Mental Clarity

"By day 30, my brain fog disappeared. I was making better decisions at work and home." - Jennifer, 75 Hard

Improved Relationships

"My partner joined me for evening walks. We talked more in 75 days than the previous year." - David, 75 Soft

Career Advancement

"The discipline transferred to work. I got promoted 3 months after completing the challenge." - Amanda, 75 Hard

Financial Savings

"No alcohol, less eating out - I saved over $2,000 during the challenge." - Ryan, 75 Soft

Time Management Mastery

"Fitting in two workouts forced me to eliminate time-wasters. I've never been more productive." - Lisa, 75 Hard

Your Pre-Challenge Checklist

Two Weeks Before:

Choose your challenge variant
Download Habitly and set up tracking
Schedule a physical check-up
Clear your calendar of conflicts
Stock up on healthy foods
Invest in weather-appropriate workout gear
Create a reading list
Find accountability partners
Take "before" photos and measurements
Write down your "why"

One Week Before:

Test your workout routines
Meal prep for Week 1
Gradually increase water intake
Inform family and friends
Join online communities
Set up morning and evening routines
Practice saying "no" to temptations
Visualize success scenarios
Create backup plans for obstacles
Commit publicly to increase accountability

The Modification Guide: Making It Your Own

For Beginners:

Start with 30-minute workouts
Focus on walking and yoga initially
Build up water intake gradually
Choose easier reading material
Consider "75 Soft Lite" with more flexibility

For Parents:

Include kids in workouts (bike rides, playground circuits)
Listen to audiobooks during commutes (75 Soft)
Prep meals during naptime
Use stroller runs for outdoor requirements
Create family-friendly healthy meals

For Frequent Travelers:

Research hotels with gyms in advance
Pack resistance bands and jump rope
Download workout apps for hotel rooms
Bring a reusable water bottle
Load e-reader with extra books

For Those with Injuries:

Consult healthcare providers first
Focus on rehabilitation exercises
Use swimming or water aerobics
Try chair yoga or seated workouts
Prioritize physical therapy as a workout

After Day 75: Maintaining Your Transformation

The Phase 2 Options:

Option 1: Continue Modified Maintain 3-4 key habits at 80% intensity

Option 2: Try the Other Challenge If you did 75 Soft, attempt 75 Hard (or vice versa)

Option 3: Create Quarterly Challenges Design 30-day focused challenges throughout the year

Option 4: Become a Mentor Guide others through their journey

The 90-Day Integration Plan:

Days 76-90: Maintain 3 core habits Days 91-105: Add one new growth habit Days 106-120: Evaluate and adjust for sustainability Day 121+: Design your personalized lifestyle system

FAQs: Everything You're Wondering

Q: Can I do 75 Hard if I'm vegetarian/vegan? A: Absolutely. Choose any diet that aligns with your goals and values.

Q: What counts as a workout? A: Any intentional exercise for 45 minutes. Walking, yoga, and stretching all count.

Q: Can I split the gallon of water throughout the day? A: Yes, and you should! Aim for consistent hydration, not chugging.

Q: What if I get sick during 75 Hard? A: Official rules say start over. Many switch to 75 Soft when ill.

Q: Can couples do this together? A: Yes! Partners who challenge together report stronger relationships.

Q: Is 75 Hard safe? A: Consult your doctor first. The extreme nature isn't suitable for everyone.

Q: Can I drink coffee? A: Yes, black coffee is allowed in both challenges.

Q: What books do you recommend? A: "Atomic Habits," "Can't Hurt Me," "The Power of Now" are popular choices.

Your 75-Day Journey Starts Now

Whether you choose 75 Hard, 75 Soft, or create your own version, you're about to embark on a transformative journey. The challenge isn't just about the 75 days - it's about proving to yourself that you can commit, persist, and achieve extraordinary things.

Remember: The perfect challenge is the one you'll actually complete.

Ready to Begin?

Step 1: Download Habitly to track your daily progress Step 2: Choose your challenge variant Step 3: Set your start date (Mondays are popular) Step 4: Share your commitment publicly Step 5: Take your Day 1 photo

The next 75 days will pass whether you take the challenge or not. The question is: Who do you want to be on Day 76?

Join thousands of successful challengers using Habitly to track their 75 Hard or 75 Soft journey. With custom tracking, daily reminders, and community support, we'll help you become the person you've always wanted to be.

Start Your Free Trial Today →

Remember: Every transformation starts with a single decision. Make yours today.