75 Soft Challenge Companion: gentle habit tracker & daily wellness journal
A kinder 75-day reset for people who want structure without the all-or-nothing rules
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- Print at home, or use it on your phone or tablet
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Why it helps
A gentler 75-day habit challenge for anyone who's tried (and burned out on) 75 Hard. Choose your own five daily habits, track them with simple daily pages, 5-minute backup versions for low-energy days, weekly reflection prompts and milestone check-ins at Day 25, 50 and 75 — with no restart rule if you miss a day. Instant PDF download, UK-written, ready to start today.
What's inside
- 75 daily tracker pages covering five habit categories you choose yourself — no fixed rules, no diet or exercise plan imposed on you
- A habit-setting worksheet to define five small, repeatable actions that fit your actual life
- 5-minute low-energy versions for every habit category, for the days your full version isn't realistic
- Weekly reflection prompts to catch patterns the daily tracker alone won't show you
- Milestone check-ins at Day 25, Day 50 and Day 75 to notice real change along the way
- A soft restart rule that replaces all-or-nothing resets with 'pick back up tomorrow'
- A 75-day overview grid to spot patterns in your habits at a glance
Take a look inside
Questions
Is this the same as the 75 Hard challenge?
No. It uses the same 75-day structure but there's no fixed diet, no mandatory workouts, no required reading list and no restart if you miss a day. You choose your own five habits and track them in a way that's designed to survive real life.
Do I need to print this out?
You can print it or fill it in on a tablet or laptop using any PDF annotator. It's laid out simply so it works either way.
What happens if I miss several days in a row?
You carry on from the correct day number, not Day 1. There's a specific section in the pack (The Soft Restart Rule) that walks you through exactly what to do, including how to use the gap as useful information rather than a reason to give up.
Can I pick my own habits, or are they fixed?
You choose all five habits yourself, one from each of five categories (movement, nourishment, mind, connection, environment). Example habits are given for each category, but nothing is prescribed for you.
Does this include a diet or exercise plan?
No. This is a tracking and reflection framework, not dietary or medical advice. The movement and nourishment categories are intentionally open so you can set habits appropriate to your own circumstances.