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75 Soft Challenge rules

Do the following every day for 75 days:

1.Eat well and only drink alcohol on social occasions: This diet rule is a bit vague, Valentine says, so she’d recommend keeping it simple and realistic: Start with one to three nutrition habits that fit your life, such as eating at least five servings of vegetables per day, reducing carbs or limiting eating out. This might be the time to try the Mediterranean diet. Top nutrition tips from dietitians include eating more plants, avoiding ultraprocessed foods like soft drinks and sugary baked goods, and looking at every meal as an opportunity to start fresh and add more nutrition to your day.

2.Train for 45 minutes every day, with one day of active recovery every week: Metzl likes that this rule doesn’t state what specific exercise you have to do for your workout or your active recovery. It could be 45 minutes of walking, yoga or strength training. That daily amount of exercise is “definitely going to be beneficial for your longevity and health,” Valentine adds. Beginners can start with a shorter workout and build up to 45 minutes a day, she advises. It’s also OK to break it up: take three 15-minute walks throughout the day, for example. On your active recovery days you might walk at a more leisurely pace or go for a swim. Mornings are usually the best time to work out, experts say. If you find it hard to get out of bed early to exercise, use Hoda Kotb's three-word mantra to get motivated: "Today’s the day."

3.Drink 3 liters of water a day: It amounts to about 12 cups of water. “That seems like a lot. Most people just end up drinking a lot and then peeing a lot,” Metzl says. “If you’re exercising a lot, maybe, but I’m not a big fan of forced intake.” But Valentine says that amount is a good guideline, noting that drinking enough water can help decrease cravings.

4.Read 10 pages of any book: Both experts say this rule is great for mental health, expanding your mind and making you feel connected to the world. The benefits of reading include a potentially longer life, a boost in empathy, slower cognitive decline and a reduction in stress, TODAY.com previously reported. Reading fiction is especially good for keeping memory sharp because it requires the brain to remember characters and plot lines.