The Checklist That Maps to the Rules
The rules are the spec. The checklist is what you actually print and tick off each morning. This page is the day-by-day action companion to the 75 Soft rules guide — every category below mirrors one of the four rules, with three sub-checks per category and a daily checkpoint line at the bottom for the day stamp and notes.
Pin this checklist to the fridge, screenshot it onto your lock screen, or use it as the paper copy under your pillow — whatever makes you actually run through the four rules before the day ends. The four daily tasks stay identical for every one of the 75 days; only the day number changes.
🏋️ Workouts — 45 Minutes, Once a Day
The rule: one workout, 45 minutes long, every single day. It must be a single session — not two shorter workouts stacked together. Any movement counts: strength training, running, cycling, swimming, yoga, sports.
🥗 Nutrition — Your Diet, Held All Day
The rule: pick an eating pattern you can sustain for 75 days — yours, not a celebrity's — and stick to it. The two hard constraints: no cheat meals, no alcohol during the 75-day window.
💧 Water — One US Gallon, Spread Across the Day
The rule: a full US gallon — about 3.7 liters — every single day. Track it. The hydration habit is what makes the rule feel hardest in week one and easiest by week three. Spread the intake across the day rather than chugging at night.
📖 Reading — 10 Pages, Nonfiction
The rule: ten pages of a nonfiction book, every day. Audiobooks do not count under the strict interpretation of the rule — it must be the physical act of reading. The page count resets each day, so even if you read 30 pages on Monday, Tuesday still requires ten.
Workouts — sub-checks
- ☐Workout type chosen (gym, run, swim, bike, sport, yoga, hike)
- ☐45 minutes uninterrupted — single session, not split into two
- ☐Logged: timestamp, what you did, how long it took
Nutrition — sub-checks
- ☐Within chosen diet (your pattern, no protocol swaps)
- ☐No cheat meal — no "I'll get back on track tomorrow"
- ☐No alcohol — abstinence is the community norm for the 75 days
Water — sub-checks
- ☐Morning bottle finished (roughly 32 oz before noon)
- ☐Midday refill (second bottle steady through the afternoon)
- ☐Evening count = 128 oz (or 3.7 L) before bed
Reading — sub-checks
- ☐Book selected (nonfiction — physical, e-reader, or PDF)
- ☐10 pages read — page number logged
- ☐Audio does not count — physical act of reading required
✅ Daily Checkpoint — Day Stamp and Notes
After ticking off the four categories above, fill in this checkpoint line. The day stamp is your streak counter; the all-four-done confirmation closes the day; the notes line is where you log anything worth remembering for later — a hard workout, a stale bread slice that almost broke the diet, or the day the gallon finally hit on the first try.
☐ All four tasks done — workout, diet, water, reading — before midnight.
☐ Flex day taken? (Mark only if this is your one allowed restart day over the 75-day run.)
Notes: ________________________________________________For the full rule spec — including what happens if you miss a day, how the flex day works, and how the four rules differ from 75 Hard — see the 75 Soft rules guide. This checklist is the day-by-day action layer; the rules page is the spec it maps to.
How to Actually Use the Checklist
Three patterns that work for most finishers:
- ✓Front-load the workout. Doing the 45-minute session in the morning is the easiest way to make sure it actually happens — weekday or weekend.
- ✓Spread the water, don't chug. Two bottles steady through the day is much easier on your stomach than 128 oz between 9 PM and midnight.
- ✓Read at the end of the day. 10 pages before bed is the routine most finishers stick with for the full 75 days. Pair it with the day-stamp checkpoint.
Prefer a digital version? The free web tracker on this site runs the same four-rule checklist with a 75-day grid and one-tick-per-task state that survives across page loads.
Ready to put the checklist into action? Download the 75 Soft Challenge app for a free iOS tracker built around the four daily tasks, or grab it on Google Play if you're on Android. For the full rule spec behind this checklist, see the 75 Soft rules guide, and if you're deciding between the two challenges, the 75 Hard vs 75 Soft comparison lays out the differences side by side.
FAQ
Common Questions About the Daily Checklist
What does a 75 Soft day look like?
A 75 Soft day is built around four tasks: one 45-minute workout, a sustainable diet chosen by you (no cheat meals, no alcohol), a full US gallon of water, and 10 pages of nonfiction reading. Most people front-load the workout in the morning, drink water steadily through the day, hold the diet at meals, and read 10 pages before bed.
How do I make a 75 Soft checklist?
Build it around the four rules: workouts, nutrition, water, and reading. List each rule as a category, break each into three sub-checks you can tick off, and add a daily checkpoint line at the bottom for the day stamp (Day __/75) and any notes. Print or pin the finished checklist where you will see it first thing every morning.
Does the 75 Soft checklist change by day?
No. The four daily tasks — workout, diet, water, and reading — are identical for every one of the 75 days. Only the day number changes. The checklist stays the same; the streak is what grows.
What time of day should I do each task?
There is no required order, but most finishers front-load the workout in the morning, drink water across the whole day (not chugged at night), hold the diet at standard meals, and read 10 pages before bed. Putting the workout first is also the easiest way to make sure the 45 minutes actually happens.
Can I do the tasks in any order?
Yes. The rules do not specify an order. The only daily requirement is that all four tasks are completed before the day ends. The most common order is workout, water, diet, and reading — but any order that gets all four ticked by midnight counts.
How many boxes are in a 75 Soft daily checklist?
Twelve task ticks plus a daily checkpoint: three sub-checks each for workouts, nutrition, water, and reading, plus a Day __/75 stamp, an all-four-done confirmation, and a notes line. That is the smallest checklist that reliably covers the four rules without skipping any sub-step.