75 Soft Rules: The Complete 2026 Checklist
The 5 official 75 Soft rules
- One workout per day, 45 minutes. One rest day per week is allowed without restart. Any movement counts — walk, yoga, lift, run, pilates.
- Drink 3 liters of water. About 100 oz. Add electrolytes during your luteal phase or heat.
- Read 10 pages a day. Any book. Fiction, memoir, self-help. Audiobooks count.
- Eat mindfully six days a week. Honor one flex day per week — planned in advance.
- Take a daily progress photo. Same lighting, same time of day. The 75-day photo gallery is the receipts.
The 75 Soft difference
75 Soft is intentionally not 75 Hard. The differences:
| | 75 Soft | 75 Hard | |---|---|---| | Workouts/day | 1 × 45 min | 2 × 45 min | | Rest days | 1/week | None | | Water | 3 L | 1 gallon | | Reading | Any book | Nonfiction only | | Flex day | Yes (1/week) | None | | Restart on miss | No | Yes — full restart |
Modifications
- Period: workouts can be walks; drop water to 2.5 L on heavy days
- Travel: airport walking counts; consistent-lighting hotel photo
- Sick: pause one day, no restart; resume when fever-free
- Pregnancy: switch to Glow Within with OB clearance
What to eat on 75 Soft
Mindful eating, not a specific diet. Six days a week, follow your chosen eating pattern (Mediterranean, plant-based, high-protein, intuitive — your pick). One flex day per week is part of the design.
How to track 75 Soft
- Free: pen and a checklist
- Better: a habit-tracker app
- Best: the Her 75 app, which tracks water, photos, reading, and friend feeds automatically
Free 75 Soft rules PDF
Download the printable 75 Soft cheat sheet → covering all six Her 75 modes including 75 Soft, plus a 75-day grid you can stick on your fridge.
Related guides
Frequently Asked Questions
Are the 75 Soft rules official?+
Yes — '75 SOFT' is a USPTO-registered trademark owned by BeHard, Inc. The five-rule framework here is the canonical version. Variations on social media may differ slightly.
What's the 75 Soft flex day?+
One day per week you can eat outside your chosen eating style — a celebration meal, drinks with friends, or just dessert. The flex day is intentional, planned on Day 1, and built into the rules. It's not a 'cheat' — it's the design.