I love stumbling across new social media trends, especially when they push people toward self-improvement. One of the latest challenges to pop up (or at least, new to me) is 75 Hard and its more flexible counterpart, 75 Soft. These challenges have been making waves on TikTok and Lemon8, with thousands of people documenting their progress, struggles, and transformations. But what exactly are they? Let’s break it down.

What Is 75 Hard?

75 Hard is an intense mental and physical discipline challenge, not just a fitness program, designed to push your limits and help develop mental toughness over the course of 75 days. The rules are strict, and there are no exceptions:

1. Follow a diet – It can be any diet, but no cheat meals and no alcohol are allowed.
2. Two 45-minute workouts daily – One must be outdoors, no matter the weather.
3. Drink a gallon of water every day.
4. Read 10 pages of a nonfiction or self-improvement book daily.
5. Take a progress photo every day.

If you mess up any of these rules, you have to start over from Day 1. No excuses, no modifications. It’s built to test your discipline, consistency, and resilience.

Enter 75 Soft: A Gentler Approach

Not everyone is ready for the extreme commitment of 75 Hard, so 75 Soft was created as a more balanced, sustainable alternative. While it still encourages self-discipline and healthy habits, it allows for a bit more flexibility. Here’s how it differs:

1. Eat nutritious foods most of the time, but occasional indulgences are allowed.
2. Work out for 45 minutes per day, but only one session is required.
3. Drink about 3 liters of water daily.
4. Read 10 pages of any book per day.
5. Take rest days as needed.

My Mixed-Method 75

After last year’s health struggles and the chaotic past few months between work, my dissertation, and a recent bout of illness, I decided it was time to reset. Especially since I tipped the scale at more than 200 pounds for the first time ever — even during my pregnancies, I never weighed that much! It was a wake-up call. I needed to get back into the swing of things, but in a way that wouldn’t increase my cortisol levels. Stress is the last thing I need!

So, instead of following 75 Hard or 75 Soft exactly, I created my own mixed-method 75 — a balanced approach that works for me. My five daily commitments are:

1. Walk at least 2 miles (indoor, outdoor, or a combination) every day and exceed 10,000 steps each day.
2. Increase protein intake and decrease carbohydrates – Not Atkins or Keto, but being mindful of my food choices.
3. Drink at least 100 ounces of water daily.
4. Read or listen to books that focus on mindfulness, strength, and health.
5. Do a fun activity (swimming, yoga, Zumba, walking the puppies, rowing, etc.).

Forget about taking a progress photo every day! Instead, I’ll take a picture every four weeks when I weigh myself. At the beginning of each month, I notate my weight on the calendar and take a picture—for myself. I have an end result in mind, but my biggest challenge is making sure I get there without adding unnecessary stress to my life.

Which One Is Right for You?

Both challenges promote personal growth, but your choice depends on your lifestyle and goals. If you’re looking for a hardcore mental toughness challenge that pushes you to your absolute limits, 75 Hard is your go-to. But if you want a more balanced and sustainable approach to self-improvement, 75 Soft might be the better fit.

Or, if you’re like me and want something personalized, you can create your own mixed-method 75 to suit your needs! The key is finding what works for you while still pushing yourself toward better habits and a healthier lifestyle.

So, are you up for the challenge? Have you tried 75 Hard, 75 Soft, or your own version? I’d love to hear your thoughts! In the meantime, follow along for my ups and downs over the next 75 days!