It’s January 1, and if you’re anything like me, you’ve probably felt that familiar pressure to “start over” and do everything perfectly.
Not this year.
This year I’m doing a 75 Soft Challenge — a simple, realistic reset that’s designed for real life. No extreme rules. No punishment. No “I messed up so I guess I’ll quit.”
Just a few daily habits that help you feel better, build momentum, and stay consistent. (oh and there’s prizes too 😀)
Why I’m Doing This
This challenge is soft on purpose. These are the kinds of habits that make fat loss + feeling better easier… because they reduce cravings, decision fatigue, and the “all-or-nothing” spiral.
It’s basically how I started when I decided to:
1️⃣ find strategies to better manage my depression
2️⃣ start my fat loss journey
I started small, stayed consistent, and slowly built up over time — adding habits only when the basics felt easier. This challenge is that foundation.
What “75 Soft” Means
This is not a bootcamp. It’s a gentle structure.
- Miss a day? No restarting — just keep going.
- Joining late? Start where you are — do the next day and keep moving forward.
- You get 3 “life happens” passes during the official 75 days — because life is going to life.
The 5 Daily Habits
These are the daily habits I’m focusing on. They’re simple, but they work because they’re repeatable.
1) Move 20–30 minutes
This isn’t about going hard. It’s about showing up.
Movement supports energy, mood, and strength — and it builds the identity of someone who moves consistently (even when motivation is low).
What counts: walking, a home workout, strength training, yoga, stretching, a hike, or a “walk and tidy” combo. If your body moved on purpose, it counts.
2) Drink your water
Water is one of those habits that makes everything else easier: energy, focus, digestion, and even appetite cues.
Tip: tie it to something you already do (coffee brewing, after the bathroom, before meals) so it becomes automatic.
3) High-protein + high-fibre breakfast (aiming for 30g protein)
This one is a game-changer because it sets the tone for the day.
Protein + fibre helps you feel fuller longer, steadies energy, and can reduce cravings later — which makes fat loss feel easier without feeling restrictive.
Simple ideas:
- Greek yogurt + berries + chia/flax/hemp
- Protein oats + fruit
- Cottage cheese + fruit + seeds
- Tofu smoothie bowl + flax/chia
- Eggs + veg + toast (if that fits your lifestyle)
(If you don’t really do breakfast, make this your first meal of the day.)
4) 10-minute Life Admin (choose ONE: tidy / plan / journal)
This is the underrated habit.
A 10-minute reset reduces stress and decision fatigue. When life feels less chaotic, it’s easier to make good choices — and easier to stay consistent.
How to do it: set a 10-minute timer, do what you can, stop when it goes off. Done is done.
5) Mindset minute (choose ONE: gratitude / stretch / meditation-breathwork)
This is what keeps it “soft.”
It’s not about being positive 24/7 — it’s about staying grounded and not letting one imperfect day turn into an “oh well, I ruined it” week.
Choose one:
- Gratitude: write 1–3 things
- Stretching: gentle mobility counts
- Breathwork/meditation: even 60 seconds helps
Optional Bonus: 50 Jumps ⭐
This is optional and meant to be fun.
If jumps don’t feel good for your body, do a low-impact option:
- marching in place
- calf raises
- step-ups
- gentle jumping jacks (or half jacks)
How I’m Checking In (Keep It Simple)
I’m keeping check-ins easy because complicated = I won’t do it.
Each day, I’ll post my check-in like this:
Each day, I’ll post my check-in like this:
- ✅✅✅✅✅ if I did all 5 habits
- If I did fewer, I’ll post as many ✅’s as I completed
- Add a ⭐️ if I did the bonus
No perfection required. Showing up counts.
The Trackers I’m Using
I’m using printable trackers to keep this simple:
- A weekly tracker (quick checkboxes for each habit/day)
- A 75-day circle tracker for extra motivation (fill one circle each day you show up)
Miss a day? No restarting — just fill the next one.
Want to Join Me?
If you’re starting today — or starting late — you’re welcome here.
You don’t need a perfect plan. You need a plan you can repeat.
Start where you are. Do the next right thing. Keep going. 🌿
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