Kickstart Your New Year: How to Set Intentional Goals for the First 90 Days

Week 1: Goal Setting for the New Year

The New Year is almost here, and with it comes a fresh opportunity to set meaningful goals and create lasting change. Many people like to set the New Year with resolutions, I like to focus intentionally on a specific timeframe like the first 90 days. Research has shown that most resolutions are abandoned by February! and that's because most resolutions lack structure which makes them difficult to sustain. So, I say this year let's ditch the "New Year Resolutions" and focus on something more practical and effective: Intentional goal setting for the firs 90 days. I believe this approach offers a realistic timeframe for success and ensures that you start the year with clarity and purpose.

This goal setting blog series will guide you through setting actionable, achievable goals for the next three months to help you build momentum and see tangible results. Whether you’re aiming to improve your health, build better habits, or pursue a passion project, this guide will help you get started on the right foot. Let’s make this the year you finally turn your goals into lasting success.

Why Focus on the First 90 Days?

• Momentum Builder: Breaking the year into quarters allows you to focus on manageable chunks instead of feeling overwhelmed by a full year’s worth of goals.

• Accountability: A shorter timeframe makes it easier to track progress and stay motivated.

• Flexibility: After 90 days, you can reflect and adjust your goals for the next phase.

The first 90 days of the year are a powerful window for transformation. This timeframe is long enough to make meaningful progress yet short enough to maintain focus and motivation. Unlike an entire year, which can feel overwhelming, 90 days provide a sense of urgency that propels you to take action. Think of it as a sprint, not a marathon—a concentrated effort where you prioritize your most important goals and commit to consistent progress.

Breaking the year into quarters also allows for regular evaluation and course correction. Life is unpredictable, and our priorities can shift. By focusing on the first quarter, you give yourself the flexibility to reassess your goals at the end of the 90 days and adjust as needed. This iterative approach ensures that your goals remain relevant and aligned with your current circumstances. Instead of feeling stuck with a goal that no longer serves you, you can pivot and set new intentions for the next quarter.

Another reason to focus on the first 90 days is the fresh start effect. Psychologists have found that we’re more likely to adopt new behaviors and habits at the beginning of a new time period, such as the start of a new year, month, or week. This psychological reset can be a powerful motivator, making January the ideal time to implement changes. By leveraging this natural momentum, you set the stage for a productive and fulfilling year.

Finally, the first 90 days are an opportunity to establish a foundation for long-term success. Goals are often interconnected, and progress in one area can create a ripple effect in other aspects of your life. For example, improving your health might give you more energy to pursue professional goals, while developing better time management skills can free up space for personal growth. By focusing intentionally on this initial quarter, you build momentum that carries you forward throughout the year.

When you break the year into manageable chunks, like a 90-day plan, you give yourself the opportunity to focus deeply on a smaller set of goals. This not only prevents overwhelm but also increases your chances of success. You don’t need to solve everything at once. By narrowing your focus to what truly matters, you can make measurable progress without burning out. The first quarter of the year is the perfect time to harness your motivation and energy for tangible results.

Intentional goal setting isn’t just about creating a list of things you want to accomplish; it’s about aligning your goals with your deeper values and aspirations. This ensures that the goals you set aren’t just arbitrary tasks but meaningful milestones that contribute to your long-term vision. When your goals resonate with your core values, you’re more likely to stay committed even when the initial excitement wears off.

Step 1: Clarify Your Vision

Before setting goals, take some time to reflect on what you truly want to achieve.

• Ask yourself:

  • What areas of my life need the most attention right now?

  • How do I want to feel at the end of these 90 days?

• Journal your answers to clarify your priorities.

Before you can set meaningful goals, you need to have a clear understanding of what you want to achieve. This requires introspection and honesty. Start by asking yourself some big-picture questions: What does success look like for you this year? What areas of your life need the most attention? How do you want to feel at the end of the first quarter? Taking the time to reflect on these questions helps you identify your priorities and align your goals with your true desires.

One effective way to clarify your vision is through journaling. Write freely about your aspirations without worrying about structure or practicality. Let your thoughts flow onto the page and see what emerges. Sometimes, the act of writing can reveal insights you weren’t consciously aware of. For example, you might realize that your goal to “get in shape” is actually about building confidence or improving your mental health.

Visualization is another powerful tool for clarifying your vision. Close your eyes and imagine your ideal life three months from now. Picture yourself achieving your goals and notice how it feels. What are you doing differently? Who are you spending time with? What does your daily routine look like? This mental exercise can help you connect with your goals on a deeper emotional level, making them feel more tangible and achievable.

Finally, consider using a vision board to bring your aspirations to life. A vision board is a visual representation of your goals, featuring images, quotes, and affirmations that inspire you. By creating a physical or digital board, you give yourself a daily reminder of what you’re working toward. This not only keeps you motivated but also helps you stay focused on your priorities.

Step 2: Set SMART Goals

Make your goals:

• Specific: Clearly define what you want to achieve.

• Measurable: Include metrics to track your progress.

• Achievable: Set goals that challenge you but are within reach.

• Relevant: Align goals with your values and priorities.

• Time-bound: Tie them to the 90-day timeframe.

Once you’ve clarified your vision, it’s time to turn your aspirations into actionable goals. The SMART framework is a proven method for goal setting that ensures your goals are clear and achievable. Each goal should be Specific, Measurable, Achievable, Relevant, and Time-bound. This structure eliminates ambiguity and provides a roadmap for success.

Specific goals answer the “who, what, where, when, and why” of your objective. For example, instead of saying, “I want to save money,” a specific goal might be, “I want to save $1,500 by March 31st to pay off my credit card.” This level of detail helps you understand exactly what you’re working toward and why it matters.

Measurable goals allow you to track your progress. If your goal isn’t measurable, it’s difficult to know whether you’re on track or need to adjust your approach. In the example above, the $1,500 target provides a clear metric for success. Regularly reviewing your progress keeps you accountable and motivated.

Achievable goals are realistic given your current resources and constraints. While it’s important to challenge yourself, setting goals that are too ambitious can lead to frustration and burnout. Break big goals into smaller milestones to make them more manageable. For instance, saving $500 per month might be more achievable than trying to save the entire amount at once.

Relevant goals align with your values and priorities. Ask yourself: Does this goal matter to me? Is it aligned with my long-term vision? Setting goals that are personally meaningful increases your commitment and reduces the likelihood of giving up.

Time-bound goals have a clear deadline, creating a sense of urgency. The 90-day timeframe provides a natural boundary that encourages action. Without a deadline, it’s easy to procrastinate or lose focus.

Step 3: Break Down Your Goals

Transform big goals into smaller, actionable steps.

• Example: Instead of “Get in shape,” break it down into:

  • Workout 3 times per week.

  • Meal prep on Sundays.

  • Drink 64 ounces of water daily.

Once you’ve set SMART goals, the next step is to break them down into manageable pieces. Large goals can often feel overwhelming, which can lead to procrastination or a loss of motivation. By dividing your goals into smaller, actionable steps, you create a clear path forward and make progress more achievable. This process not only helps you stay focused but also provides regular opportunities to celebrate your wins along the way.

Start by identifying the key milestones for each goal. For example, if your 90-day goal is to save $1,500, your milestones might include saving $500 by the end of January, $1,000 by the end of February, and the full amount by March 31st. Milestones act as checkpoints, allowing you to evaluate your progress and make adjustments if necessary. They also give you a sense of accomplishment, which boosts motivation.

Next, break each milestone into weekly or even daily tasks. Continuing with the savings example, you might plan to set aside $125 each week or $25 every weekday. By focusing on smaller increments, the goal feels less intimidating and more manageable. The same principle applies to other goals. If you’re aiming to improve your fitness, you could break it down into specific actions like working out three times a week, meal prepping on Sundays, and tracking your daily water intake.

It’s also helpful to prioritize your tasks to ensure you’re focusing on what matters most. Not every action will have the same level of impact, so identifying the tasks that drive the most progress is key. Use tools like to-do lists, digital planners, or task management apps to organize your steps and stay on track.

Finally, don’t forget to build in time for reflection and recalibration. As you work through your plan, you may find that some tasks take longer than expected or that certain strategies aren’t as effective as you hoped. Set aside time each week to review your progress and make any necessary adjustments. This ensures that you’re not just busy but also productive and aligned with your ultimate goals.

Why Goal Setting Alone Isn’t Enough

It’s important to remember that setting goals is just the beginning. While having a clear vision and a detailed plan is essential, success ultimately depends on consistent action and adaptability. Many people set ambitious goals at the start of the year but struggle to follow through because they lack the systems and habits needed to sustain progress. That’s why breaking down your goals and integrating them into your daily routine is so critical.

Accountability is another crucial factor. Sharing your goals with a trusted friend, family member, or accountability partner can help you stay committed. When someone else is aware of your intentions, you’re more likely to follow through because you don’t want to let them—or yourself—down. Consider joining a community or group with similar goals, where you can exchange support and encouragement.

Additionally, don’t underestimate the power of celebrating your successes, no matter how small they may seem. Each time you hit a milestone, take a moment to acknowledge your progress and reward yourself. This positive reinforcement creates momentum and makes the journey more enjoyable.

Finally, approach goal setting with a mindset of flexibility and growth. Life rarely goes exactly as planned, and challenges are inevitable. Instead of viewing setbacks as failures, see them as opportunities to learn and adjust your approach. This resilience will keep you moving forward, even when the road gets bumpy.

Step 3: Break Down Your Goals

Once you’ve set SMART goals, the next step is to break them down into manageable pieces. Large goals can often feel overwhelming, which can lead to procrastination or a loss of motivation. By dividing your goals into smaller, actionable steps, you create a clear path forward and make progress more achievable. This process not only helps you stay focused but also provides regular opportunities to celebrate your wins along the way.

Start by identifying the key milestones for each goal. For example, if your 90-day goal is to save $1,500, your milestones might include saving $500 by the end of January, $1,000 by the end of February, and the full amount by March 31st. Milestones act as checkpoints, allowing you to evaluate your progress and make adjustments if necessary. They also give you a sense of accomplishment, which boosts motivation.

Next, break each milestone into weekly or even daily tasks. Continuing with the savings example, you might plan to set aside $125 each week or $25 every weekday. By focusing on smaller increments, the goal feels less intimidating and more manageable. The same principle applies to other goals. If you’re aiming to improve your fitness, you could break it down into specific actions like working out three times a week, meal prepping on Sundays, and tracking your daily water intake.

It’s also helpful to prioritize your tasks to ensure you’re focusing on what matters most. Not every action will have the same level of impact, so identifying the tasks that drive the most progress is key. Use tools like to-do lists, digital planners, or task management apps to organize your steps and stay on track.

Finally, don’t forget to build in time for reflection and recalibration. As you work through your plan, you may find that some tasks take longer than expected or that certain strategies aren’t as effective as you hoped. Set aside time each week to review your progress and make any necessary adjustments. This ensures that you’re not just busy but also productive and aligned with your ultimate goals.

Stay Updated on Things Coming Soon!

Are you ready to take control of your year and achieve meaningful progress in the first 90 days? Sign up for our newsletter so you can know when our Goal-Setting Blueprint is ready to download. This is a step-by-step guide to help you clarify your vision, set SMART goals, and create a detailed action plan. With printable templates and prompts, you’ll have everything you need to kickstart your journey and stay on track.

Let’s make this the year you turn your aspirations into reality!