Her Glow Up: 75 Day Challenge lets you choose your own daily tasks, set a challenge length from 7 to 120 days, and continue after a missed day. For a 75 Soft challenge, choose four to six actions that fit your real schedule, define exactly what counts, and keep the same wording long enough to learn from it.
The ideas below are options, not a prescription. Pick a small set that you can track without turning the challenge into a punishment. If an exercise, food, hydration, sleep, or recovery target affects your health, adapt it with qualified professional guidance.
Start with five rules that you can answer yes or no
A useful daily rule describes something you do. It does not ask you to judge whether you were “good,” “healthy,” or “productive.”
| Vague intention | Trackable daily rule |
|---|---|
| Move more | I walked for 20 minutes after lunch. |
| Eat better | I added one food I had planned to my lunch. |
| Read more | I read 10 pages before I opened a social feed. |
| Sleep earlier | I put my phone on its charger by 10:30 p.m. |
| Be grateful | I wrote one specific thing I appreciated today. |
Choose the version that lets you record what happened without arguing with yourself at night. You can still write a short note about how the day felt, but the completion mark should rest on a visible action.
Ten movement ideas
Choose a movement rule that matches your current capacity and existing guidance. You do not need to use the same intensity every day.
- Take a 20-minute walk at a comfortable pace.
- Complete the warm-up from your current training plan.
- Practise five minutes of mobility that a qualified professional already gave you.
- Attend the class already scheduled in your week.
- Take a gentle recovery walk on a non-training day.
- Complete one beginner strength session from your established program.
- Dance to three songs at home.
- Cycle an easy route you already know.
- Stretch after your normal workout instead of adding another workout.
- Record the movement you chose and how long you spent on it.
The CDC adult activity guidance provides broad weekly recommendations for most adults. It does not turn one internet challenge into a personal exercise plan. If you are starting after a long break, managing pain, pregnant, postpartum, or living with a health condition, ask a qualified professional what kind of movement fits you.
Ten learning and reading ideas
These tasks work well when you want the challenge to build attention rather than fill more time.
- Read 10 pages of a book you chose before day one.
- Read for 15 minutes and stop when the timer ends.
- Write three notes from what you read.
- Learn five words in a language you are studying.
- Watch one lesson from a course you already started.
- Practise one skill for 10 focused minutes.
- Summarize one useful idea in your own words.
- Review yesterday’s notes before you add new material.
- Read one saved article instead of opening the full feed.
- Put tomorrow’s book or lesson where you will see it.
Choose one learning rule, not all ten. If “10 pages” creates friction because of format, accessibility, or the kind of book you chose, define an equivalent before day one and keep it consistent.
Ten daily-care ideas
Daily care should make your day easier to run. Avoid turning it into a disguised diet or appearance score.
- Prepare tomorrow’s breakfast or lunch ingredients.
- Add one planned fruit or vegetable to a meal.
- Sit down for one meal without scrolling.
- Pack the food or drink you already planned for work.
- Refill the bottle you normally use.
- Take prescribed medication exactly as your clinician directed.
- Spend five minutes tidying the place where your day starts.
- Lay out tomorrow’s clothes before bed.
- Complete the personal-care routine you already chose.
- Write the first task for tomorrow on paper.
Do not copy a fixed water target because it looks disciplined. The Mayo Clinic explains that fluid needs vary with health, activity, climate, pregnancy, breastfeeding, and other factors. Use your established guidance instead of forcing a challenge number.
Ten phone and evening ideas
Pick one rule that gives your evening a clear ending.
- Put your phone on its charger before you get into bed.
- Keep the phone outside arm’s reach overnight.
- Turn off non-essential notifications after a time you choose.
- Read one page before you decide whether to keep reading.
- Write tomorrow’s first task, then close the notebook.
- Prepare the room before you feel tired.
- Stop the feed after one saved article.
- Use a separate alarm clock when that helps you move the phone.
- Put a book or journal where the phone normally sits.
- Record the time you stopped scrolling without judging the result.
Do not make “sleep eight hours” a completion rule because you cannot command yourself to fall asleep. Track the action you control, such as putting the phone away or beginning your wind-down routine.
Ten reflection and connection ideas
These tasks help you create a record without demanding a long journal entry.
- Write one honest sentence about the day.
- Name one action you want to repeat tomorrow.
- Record one obstacle without turning it into a personal label.
- Send one thoughtful message to someone you already know.
- Ask one person a specific question and listen to the answer.
- Write one thing you appreciated and why it mattered.
- Mark the task that felt easiest to begin.
- Note which part of your environment helped you follow through.
- Choose tomorrow’s first two-minute action.
- Review the week and change one rule only when it no longer fits safely.
Three example 75 Soft checklists
Use these as structures, then replace the actions with your own.
A low-friction starting version
- I walked for 20 minutes.
- I read 10 pages.
- I put my phone on its charger before bed.
- I wrote one sentence about the day.
A learning-focused version
- I completed 15 minutes of movement from my current plan.
- I studied for 20 focused minutes.
- I wrote three notes in my own words.
- I prepared tomorrow’s first task.
A routine-focused version
- I completed the movement already scheduled for today.
- I sat down for one planned meal without scrolling.
- I prepared one thing for tomorrow.
- I completed my chosen evening shutdown action.
- I recorded the day without restarting the challenge.
How to choose your final rules
Run each candidate through five questions:
- Can I mark this action complete without guessing?
- Does this action fit my current health and responsibilities?
- Can I complete it on an ordinary difficult day?
- Have I defined an alternative for travel, illness, or schedule changes?
- Does the rule help me practise something I actually value?
Remove any rule that exists only to make the list look harder. Keep the challenge specific enough to track and flexible enough to reflect your real life.
Build your version in Her Glow Up: 75 Day Challenge
Open Her Glow Up: 75 Day Challenge, choose 75 days, and add the four to six rules you selected. The app lays out every day from the start, lets you mark your own tasks complete, and keeps the completed days you already earned when you miss one. Your next action: write the exact wording for rule one before you add the others.
You can also use the free custom challenge builder to compare presets, calculate your finish date, export a tracker, and add review milestones to your calendar.
What to do after a missed day
Record the missed action and continue the next day. Ask what changed in your schedule or environment, then make one practical adjustment. Do not erase the work you already completed, add punishment tasks, or double every target to “make up” for the miss.
If you repeatedly miss the same rule, the wording may not fit your actual circumstances. Change it deliberately at a review point and record why. That gives you a cleaner experiment than quietly changing the rule whenever the day becomes difficult.