Week ____ of 11 75 Soft rules
| Rule | M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|---|
| 45 min movement — walk counts | |||||||
| 3 litres of water | |||||||
| 10 pages, any book | |||||||
| Ate well; alcohol social only |
One day this week is active recovery — mark it with a circle instead of a tick.
| Rule | M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|---|
| Workout 1 — 45 min | |||||||
| Workout 2 — 45 min, outdoors | |||||||
| 1 gallon of water | |||||||
| 10 pages non-fiction | |||||||
| Progress photo | |||||||
| Diet held — no alcohol, no cheats |
All six, every day. By the rules, a blank box means day one again.
| Rule | M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|---|
| 45 min workout | |||||||
| Water: ½ bodyweight in oz | |||||||
| Nutrition plan held | |||||||
| 10 pages, any book | |||||||
| Progress photo |
Target: every box ticked on at least 68 of the 75 days. Misses spent so far: ___ of 7.
The 75 days cross one box each evening
How to use it
Pick the version above — the weekly sheet swaps to that challenge's rules, already filled in — then print one 75-box grid and eleven weekly sheets, or one sheet you refill each Sunday. The rules differ where the challenges differ, which is exactly where people mis-track: Hard has six boxes a day including the photo, Soft folds food and alcohol into one honest line, Medium adds the misses counter because its whole scoring system is “68 of 75”.
Hang it where skipping a day would be noticed — fridge, hallway mirror, above the desk. Paper you walk past beats an app you can close. Then one minute each evening: tick the day's boxes, cross one number on the grid. The marked days — 1, 25, 38, 50, 75 — are review points; put the actual dates on them from the calculator before you start.
When a box stays empty. Mark it differently and keep the sheet — the record is the product, gaps included. What an empty box means depends on your challenge: on Soft you continue, on Medium you spend one of seven, on Hard the rules say day one — and whether to obey them is a decision with its own page.