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Unbroken

75 Soft Challenge Tracker

Four rules for 75 days and no restart: eat well, train 45 minutes with one rest day a week, three litres of water, ten pages of anything. A miss costs you a day, not the whole run — and the gap stays on the chain for the full 75, which is the only enforcement this version has.

The pact

Start 75 Soft

Eat well. Train 45 minutes, six days a week. Three liters of water. Ten pages of any book. Seventy-five days, and a bad day does not send you back to the start.

  1. 1 Eat wellAlcohol only on social occasions.
  2. 2 Train 45 minutesOne rest day allowed each week.
  3. 3 Drink 3 liters of waterRoughly 100 fl oz.
  4. 4 Read 10 pagesAny book. Fiction counts here.
Seventy-five links, none forged
Seventy-five days. No links closed.

A day you do not settle is marked missed and stays marked. The run keeps going.

One page: the four rules, then all 75 days with a box each. The same dialog will save it as a PDF. What is on the sheet.

The method

How the tracker works

Four rules a day for 75 days, and one difference from the harder version that changes everything about the arithmetic: there is no restart. The four are eating well with alcohol only on social occasions, 45 minutes of training with one rest day allowed each week, three litres of water — roughly 100 fluid ounces — and ten pages of anything, fiction included.

The day you are on is the number of days between your start date and today, plus one, capped at 75. Your start date is Day 1, and a start date typed in the future is pulled back to today rather than accepted, because a run cannot begin after it has begun.

A day closes when all four are ticked. A day you did not close stays unclosed for the full 75 days: it is drawn as a gap in the chain and it is still there in week ten. That is the only enforcement mechanism this version has, and it is doing real work — without a restart there is nothing arithmetic can do to stop a slow drift from four rules to three to two, so the permanent visible gap is the counterweight.

Because nothing restarts, the number you finish with is a count rather than a verdict: days held out of 75, and the completion percentage that follows from it. That is a more honest output than pass or fail, and it is worth less to anyone who wanted a pass. Both are true.

75 Soft is a community variant rather than a program with an owner, so the four rules above are the commonly published version and not a specification anybody maintains.

Unbroken counts days. It does not measure anything about your body, and nothing above is medical, nutritional or fitness advice. Where a number here is our own judgement rather than a published figure, the note says so and cites nothing. Method last checked 21 August 2026.

Why 75 Soft finishes more often

The restart rule is what ends most 75-day attempts, and it usually ends them around week three — not because the tasks got harder, but because one ordinary day went wrong and seventeen good ones died with it. 75 Soft removes that penalty on purpose. The run keeps going, the missed day stays on the record, and the number you finish with is honest about what happened.

That trade has a cost worth naming: without a restart, nothing stops a slow drift into three tasks, then two. The chain above is the counterweight. Every day you did not hold stays a gap in the metal for the full 75, so the run keeps its teeth without taking your progress hostage.

The questions

Frequently asked questions

What are the 75 Soft challenge rules?
The four rules are: eat well and only drink alcohol on social occasions; train for 45 minutes a day with one rest day each week; drink 3 liters of water a day; and read 10 pages of any book. It runs for 75 consecutive days.

What is the difference between 75 Soft and 75 Hard?
75 Soft allows a weekly rest day, permits any book (not just non-fiction), asks for 3 liters of water instead of a gallon, drops the second workout and the daily progress photo, and does not send you back to Day 1 when you miss. It is a sustainable version, not an easier copy of the same test.

Do I restart if I miss a day on 75 Soft?
No. That is the defining difference. A missed day is recorded as missed and you continue to the next one. This tracker keeps your completion rate visible so a bad day stays a bad day instead of ending the run.

How does the rest day work?
You get one training rest day per calendar week. Mark it and the workout rule is satisfied for that day — the other three rules still apply. The tracker will not let you bank two rest days in the same week.

Does this tracker save my progress?
Yes. Everything is stored in your browser on this device. Clearing site data clears the run.

Is there a free 75 Soft printable or PDF?
Yes, and it is this page. Press "Print the paper grid" and you get a one-page sheet: the four rules at the top, all 75 days dated below, four boxes a day, ready for the fridge door. Your browser's print dialog saves the same sheet as a PDF. Nothing to download, no email address, and the dates are yours rather than a stranger's.

Is the printable better than a 75 Soft spreadsheet?
For the daily ticking, paper wins: it is on the wall where you already stand, and it never waits for a phone to unlock. A spreadsheet wins if you want to total your held days at the end. This page does both — the sheet for the wall, the grid on screen for the rest-day arithmetic a spreadsheet will not do for you.
Next door

More tools

75 Medium Challenge Tracker

Six tasks and a 90% pass mark. The counter tells you how many days you can still afford to lose — and stops pretending you have more.

75 Hard Date Calculator

Pick the day you start and see the day you finish, week by week, with every milestone in between. Or name the finish and it tells you when to begin.

30-30-30 Method Tracker

30g of protein inside the first 30 minutes, then 30 minutes of easy movement. The window is the whole method, so this one counts it down.

Soft on the rules. Hard on the record.

Unbroken runs a pact you set the hardness of, with a squad on the same rules and a board that shows every rest day and every miss for what it was.

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