ReefThe 75 Soft rules
Every day for 75 days:
- Eat well. Eat well, and drink alcohol only on social occasions.
- Train 45 min. Train for 45 minutes every day, with one day of active recovery each week.
- Drink 3 L. Drink 3 litres of water.
- Read 10 pages. Read 10 pages of a book.
No organisation runs 75 Soft: these are the rules most people follow. Adapt the food and training rules to your health, and ask a professional first if you have a medical condition.
Download the 75-day checklist (PDF)
The same 75 rows and four rules on two pages, undated so you can start any day: A4 59 KB · US Letter 59 KB
75 Soft vs 75 Hard
| 75 Soft | 75 Hard | |
|---|---|---|
| Workout | 45 minutes a day, one active recovery day a week | Two 45-minute workouts a day, one outdoors |
| Food | Eat well, alcohol only on social occasions | A strict diet, no alcohol, no cheat meals |
| Water | 3 litres | About 3.8 litres (one US gallon) |
| Reading | 10 pages of any book | 10 pages of non-fiction |
| Photo | Not required | A progress photo every day |
| Missed day | Your choice: restart or keep going | Back to day 1 |
When you miss a day
Decide before day 1. The 75 Hard way sends you back to day 1 after any missed rule. Many people play 75 Soft with the same rule, others log the missed day honestly and keep going, which keeps the habit alive instead of ending the challenge in week three. This tracker shows both: a missed day stays visible in the grid, and the restart button clears the board.
What helps most is planning the hard days in advance: the recovery day for a busy day, water bottles filled the night before, the book next to your bed.
Track 75 Soft in Reef
Reef is a free habit tracker for iPhone and Android. Add the four rules as daily habits, set reminders, and every completed habit releases a pearl that grows your living ocean. Missed days never wipe your reef, and you can invite friends to a crew doing the same challenge.
Need a monthly sheet instead of a 75-day grid? Use the free printable habit tracker generator (PDF or PNG).
Winter Arc challenge rules and habit list · Choose a habit tracker to use with friends
FAQ
What are the 75 Soft rules?
For 75 days in a row: eat well and drink alcohol only on social occasions, train for 45 minutes a day with one active recovery day a week, drink 3 litres of water, and read 10 pages of a book.
Is this 75 Soft tracker free?
Yes. It works in your browser with no account. Your ticks stay on this device and are never sent anywhere.
Can I print the 75 Soft checklist?
Yes. The print button gives a 75-day checklist with the four rules and your dates, on two pages, and the PDF below is the same checklist without dates.
What happens if I miss a day of 75 Soft?
There is no official rule book. Many people follow the 75 Hard rule and restart at day 1, others count the missed day and keep going. Decide before you start: the restart button clears the board.
What is the difference between 75 Soft and 75 Hard?
75 Hard asks for two 45-minute workouts a day (one outdoors), a strict diet with no alcohol, about 3.8 litres of water, 10 pages of non-fiction and a daily progress photo. 75 Soft keeps one workout with a weekly recovery day, eating well, 3 litres of water and 10 pages of any book.
Can I do 75 Soft with friends?
Yes. In the Reef app you can track the same four habits and invite friends to a crew, where each completed habit adds a pearl to your shared ocean.