The "75 Soft Challenge" self care revolution perfect for Neurospicy Brains

If you've ever scrolled past a self-care routine that looks suspiciously like a Pinterest board—all perfectly arranged breakfasts and 5 a.m. meditation sessions in sunlit rooms—and felt a deep sense of inadequacy, you're in good company. For those of us with neurospicy brains (ADHD, autism, anxiety, etc.), that kind of self-care looks less like an inspiring goal and more like an unattainable joke.

It’s time to stop trying to force your brain to do work against itself

and start a self-care revolution that actually works for you. It's called the 75 Soft Challenge, and it’s basically an anti-hustle approach to not falling apart.

What is the 75 Soft Challenge, Anyway?

Think of it as the opposite of those hardcore 75-day programs that demand perfection. You know, the ones that have you chugging a gallon of water and doing two workouts a day while trying not to "cheat" on your salad. Yeah, that’s a hard nope from us.

A Soft Challenge is about building small, sustainable habits that don’t trigger your inner perfectionist or your executive dysfunction. It’s about creating a rhythm that allows you to thrive without overhauling your entire life. The goal is progress, not perfection—because let’s be real, perfection is a myth made up by people who don't lose their keys five times a day.

Your Neurospicy Self-Care Starter Pack

The key to making these habits stick is to not make them feel like a chore. Here are some gentle, low-stakes ways to take care of yourself.

1. Movement That Doesn't Scream "Punishment"

Forget the 45-minute gym session. Movement can be as simple as a 3-minute stretch on your balcony, a short walk to the mailbox to pretend you're getting the mail, or dancing in your living room to one song you absolutely love. If all else fails, bed yoga counts. Or just stretch your arms and legs like a lazy cat.

2. Hydration Without the Guilt Trip

Trying to drink a gallon of water can feel like a full-time job. Instead, let's aim for something realistic. Keep a water bottle within arm's reach so you might actually remember it. Try having a single glass of water before your morning coffee, or set one reminder on your phone to drink something—anything!—once a day.

3. Fuel Without the Food Police

Meal planning can feel like solving a Rubik's Cube while riding a unicycle. Don't stress. Nourishing yourself just means giving yourself grace. Throw a handful of nuts into your hand for a quick snack, add a veggie to your pizza, or if you're feeling fancy, make a simple meal like avocado and tomato on toast. The goal is to eat in a way that nourishes your soul as much as your body.

Permission to Press Pause

Some days, your nervous system is going to be completely fried, and that’s perfectly okay. This challenge isn't about pushing through. It’s about giving yourself permission to hit the reset button. Take 5 minutes in a quiet room with noise-canceling headphones, step outside for 30 seconds of fresh air, or write down one tiny thing you're grateful for (like, "I put on matching socks today").

Remember, you're not lazy for needing gentler routines. You are worthy of the care that works for you, not the version that works for someone else. You’re already doing enough just by showing up for yourself, even if it's just by existing.

What's one tiny, gentle & achievable action you can take for yourself today?