The 75 Soft Challenge, a less intensive version of the 75 Hard Challenge, can help you establish a sustainable wellness routine in the new year.

The original 75 Hard Challenge comes with extremely strict rules that have to be followed for 75 days without exception. These rules include drinking one gallon of water every day and exercising twice each day for 45 minutes, with at least one outdoor session.

Emily Macek, 25, a category analyst in New York, first tried the 75 Hard Challenge as a way to manage her personal health. She appreciated the routine and the reading component, but she only completed about 30 days of the challenge.

“I just don’t think the 75 Hard is sustainable,” Macek told Verywell. “No one is able to complete two 45-minute workouts every day and never miss one.”

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The 75 Soft Challenge

The 75 Soft Challenge may be more approachable for those who find 75 Hard too restrictive. It has four rules, which are to be followed for 75 days as well:

Although the 75 soft challenge is more flexible, it may still be too demanding for some, said Patricia Kolesa, MS, RDN, a clinical dietitian at Hackensack Meridian Health in New Jersey.

“I think it can definitely help people start creating healthy habits, if they’re in the right mindset for it,” Kolesa said, adding that she has seen people only incorporating one or two rules into their routine.

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What to Consider Before Starting the 75 Soft Challenge

The 75 Soft Challenge may not be right for people who have specific dietary needs, such as athletes and people with a history of disordered eating, according to Kolesa. But it may encourage certain healthy behaviors, likehydratingand staying physically active, especially for those who need a structured plan to achieve their health goals.

“This ranks right up there alongside ‘clean’ and ‘natural’ as one of my least favorite food phrases,” saidCara Harbstreet, MS, RD, LD, a registered dietitian and founder of Street Smart Nutrition.

“Eating well” can mean different things to different people, Harbstreet added. It can imply a sense of “moral goodness” around certain foods. “Who determines what ‘eating well’ looks like?” she said.

If you want to try 75 Soft, you should think about what you want out of it first, Harbstreet said. Even though the challenge has certain sets of rules, it can still be modified to fit individual needs.

“For example, if you need an entire day off from planned activity, or multiple days for active recovery, build that in,” she said.

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What This Means For You

Participants of the 75 Soft Challenge should follow these four rules for 75 days:

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