Healf or Hype: Can Wellbeing Trends for 2025 Bring Real Change?

Yet again, it’s a case of “New Year, new trends” for 2025. So, from the renewed flexibility offered by '75 soft' to the seemingly more personal '6x60 visualisation,' and not forgetting those viral 'Ins and Outs' lists, we’re simply asking: are these wellbeing concepts going to truly jump start our imagination? Or, are they more like the fleeting promises we experienced in 2024, only this time, returning under different titles? Let’s unpack them to find out.

The '75 hard' spike on social media is said to have originated from the preachings of entrepreneur Andy Frisella in 2019. It is now renowned for its unforgiving rules: two 45-minute workouts daily (one outdoors), adherence to a strict diet with no cheat meals or alcohol, consumption of a gallon (around 4L) of water per day, daily progress photos, and ten pages of non-fiction reading—all for 75 days straight, most importantly, without compromise.

'75 soft', by contrast, has been described as a lifestyle adaptation, as opposed to some sort of a brutal test of one’s willpower. Therefore, it has gained popularity among those who desire to enforce a structure into their daily lives but without so much mental and physical strain.

It could be said that by prioritising consistency over perfection, this approach caters to a much wider range of participants. There is also the argument, supported by studies , that females respond differently to high intensity workouts, compared to males.

Additionally, for context, we previously rated the '75 hard' challenge just 2/10 for both scientific backing and ease of implementation, calling it a rigid, unsustainable ‘hype’ that prioritises discipline over holistic health and social freedom. As such, there may be significant benefits to the gentler disciplines seen in the “softer” approach.

Participants of the '75 soft' challenge report a quick turnaround in terms of improvements in energy, mood, and many other factors of their wellbeing. It has been rated by the Healf team with regard to short-term satisfaction as a solid 7/10, with reviewers citing the benefits of consistently improved hydration, mindfulness, and increased physical activity.

Yet, its long-term effectiveness, as per the current evidence, is less convincing. With a 3/10 rating for lasting benefits, experts guided by a qualitative study argue that 75 days of such drastic change for some people might not be enough to embed lifelong habits, particularly in the absence of personalised structures.

Furthermore, psychologist and eating disorder specialist Rachel Evans points out that the source of Frisella's initial programme lacks scientific backing to demonstrate how its elements contribute to building mental toughness, describing it instead as a set of random daily rules to follow.

This is a narrative that is also very critical of New Year’s resolutions in general and while '75 soft' makes healthy living more accessible, it risks becoming another fleeting trend unless those partaking in it are able to fully understand and actively integrate the habits into their routines for the months and even years to come.

Enter the 6x60 visualisation. Critical views of both ‘75 hard’ and ‘75 soft’ have left open spaces for alternatives to emerge. The '6x60 visualisation' takes personalisation to a new level from the ‘75 soft’.

Participants choose six specific goals to focus on for 60 days, making the challenge adaptable to individual lifestyles and priorities.

The core of '6x60' is its single daily workout, a welcome change from '75 hard’s' demand for two sessions. It allows for more manageable routines and enjoyable activities like yoga, swimming, or hiking, focusing on the joy of movement rather than treating it as punishment.

Instagram 6x60 advocate Sophie Richards poses this as an essential format for building a positive relationship with exercise alongside simple wellbeing practices we should all be implementing for nurturing our daily health habits.

Sophie shares her own personal '6x60' goals to demonstrate how the challenge can be tailored from person to person:

1. A single daily workout
   Unlike '75 hard’s' two-a-day sessions, '6x60' keeps things manageable with just one workout. Gentler options move the focus onto enjoying movement rather than enduring it.

2. 140g of protein daily
   Sophie’s goal reflects her focus on building muscle, but she stresses this isn’t universal. Protein intake should be tailored to your height, weight, and personal goals, and not simply copying someone else’s plan.

3. Mindful moments
   Sophie’s mindful practices, like meditation and lymphatic drainage, help stop her mind from running “a million miles an hour.”

4. 10,000 steps daily
   For her, this supports digestive health and helps Sophie feel more balanced, but she notes this isn’t a universal rule. The aim is to find an activity level or step count that works for you.

5. 2 litres of water per day
   This is one step Sophie sees as a universal one. Staying hydrated with two litres a day is a simple, effective way to feel better physically and mentally.

6. Daily affirmations and gratitude
   These are harmless and easy steps that she uses to create a positive mindset. Taking a moment to reflect or appreciate something daily helps to maintain mental clarity and keep focus intact.

The 'Ins and Outs' trend for 2025 is buzzing on social media, often demonstrating very direct declarations of what's “in” and “out” for the year ahead. But is this mindset truly fruitful? It can be—if practised realistically and paired with effective methods of goal-making and measurement.

But, without actionable steps or a metric to track progress, these lists risk being little more than another set of empty promises to oneself. For those who find value in them, the key is to identify what aligns with personal goals and to commit to what is achievable. Otherwise, the "Ins and Outs" trend may only serve as a means of fleeting inspiration without any real and lasting impact.

Therefore, by framing them as starting points rather than definitive rules, these lists can provide clarity and motivation. At source, it’s all about turning subjective trends into a personal roadmap that works just for you.

Sophie Richards in her popular Instagram video, positioned the '6x60 visualisation' as a balanced alternative to high-intensity fitness regimes. She emphasises that its success lies in tailoring goals to individual needs, such as adjusting step counts for digestive health or setting achievable dietary targets based on personal metrics.

Her take-home message couldn’t be clearer: avoid the trap of generalised benchmarks and instead focus on what truly works for you as a unique individual with a unique body type and personal health history.

How long does it take to form a habit?

A time frame of around 2 months is known to be a good starting point to make a habit. One frequently quoted study from 2009 reported that “participants reported taking an average of about 66 days to reliably incorporate one of three new daily activities”. However, large variations still existed in the data from this study, with other participants experiencing “habits that developed in a range of 18 to 254 days”.

While these suggested goals like drinking two litres of water per day and practising gratitude may seem pretty basic on the surface, they are presented as foundations upon which the individual can think deeper and build their own bespoke wellness plans to suit them.

The '75 soft', '6x60 visualisation', and 'Ins and Outs 2025' trends offer fresh perspectives on the topic of New Year wellbeing. And as each brings something of value to the table, their effectiveness hinges plainly on thoughtful implementation and realistic personalisation.

It brings home the message that true wellbeing lies in choosing what works for you—not in chasing every fleeting trend that passes us by.