The 90-Day Reset—and How It Can Transform Your Life

Whether you have a three-year, 12-month or 20-year vision for your life, you can make great strides by starting with a 90-day game plan.

With this plan, you’ll reflect on the type of person you are: whether you’re someone who is naturally results-driven and tends to jump straight to trying to drive up the bottom line, or someone who is more reflective but who perhaps isn’t always good at getting clear on what needs to be done. You’ll focus on getting results in 90 days but see results at your 30- and 60-day benchmarks. You’ll review your progress weekly during the course of the game plan, to establish what’s working and what needs more work. You’ll assess whether you’re heading in the right direction, staying agile, needing to make some changes, or trying different tactics.

To achieve this, we’ll explore the following questions in each of the four keys—business, body, relationships, and mindset:

1. What is the single biggest challenge you are facing in your business, body, relationships, and mindset?

2. What are your desired outcomes for each key in 90 days?

3. What options and ideas do you have that will help you achieve your desired outcome?

4. How will you turn your ideas into a specific, measurable, attainable, relevant and timely (SMART) targets?

Stretch Your Goals

Whether you’re a sports team or a business, the principles for going beyond your comfort zone are the same. In the film Facing Giants, there’s a scene I share in the Get Fit To Win workshop. It’s a little cheesy, although for some, it is very emotive and inspiring. The coach is communicating with his players, and one guy, Brock, has this limiting belief. He doesn’t think they can win their next game.

The coach turns to him and says, ‘Have you written Friday night off as a loss, Brock, already? Have you written the game off?’

Brock responds, ‘Not if I think we can beat them.’

The coach takes the team outside and runs a drill called the Death Crawl. Brock has to carry one of his teammates on his back, crawling with just hands and feet. The coach asks Brock how far he thinks he can get, and Brock says, ‘I think I can get to thirty yards with Jeremy on my back.’

The coach says, ‘No. I think you can get to fifty yards with Jeremy on your back. I’m going to blindfold you because I don’t want you quitting when you think you’ve gone far enough.’

They proceed, with Brock carrying Jeremy, and he gets to a point where he’s in a lot of pain. The rest of the team start laughing, saying, ‘He’s never going to get to fifty.’

The coach shouts encouragement, saying, ‘twenty more yards, five more yards’, and so on.

When Brock takes off his blindfold, he sees that he’s actually gone 100 yards. For Brock, his comfort zone was 30 yards, and his stretch was 50. He was limiting himself with his belief. Once his limits were removed, he had the capacity to attain 100 yards.

I experienced this first-hand as head coach of Team GB Inline Hockey. We were the lowest seed, and the Czechs were the highest, yet I believed we could steal points in the Pool A group against Team Czech and Team Finland. It wasn’t just delusion; I knew with the right tactics we could upset them. But tactics are useless without belief. We had to believe in our tactics, and we had to believe we could win. I remember texting the captain my thoughts. I texted, ‘We have an opportunity to beat the Czechs, who are the highest seed as world championships.’ He thought I had been drinking! In the end, we tied the Czechs and beat the Finns.

Playing Safe Is Risky

As a business leader, you may need to take risks during your 90-Day Reset and embrace the unknown to achieve your vision.

On Team GB, one of our mantras was ‘Playing safe is risky’. Whilst there are times when it is appropriate to play safe, it is also a sign of complacency or avoiding a perceived threat.

You’ll see players turn away from their opponent, failing to execute a play in the hope they won’t make a mistake or get turned over. It is a sign of nerves, the inner voice keeping them safe when really, they need to be on the offence. This is as true in business as it is in sports. Playing it safe can prevent you from moving forward and reaching your full potential, but you can commit to being on the offence and going for the win.

Executing your 90-Day Reset will require the right mindset to deal with your inner voice that will try to derail you. The reset is about going all in, so timing is key. It’s about action that keeps you motivated and driven; you’ll need to keep your purpose at the forefront of your mind as a daily reminder of your why. This keeps you going forward and frees you of any fear and anxiety about the outcomes attached to risk that keep you in your comfort zone. If you play it safe, you’ll never reach your full potential. Commit, be on the offence, and go for the win!

Mastermind Example: 90-Day Reset

Ready to create your plan? Here’s an example of a 90-Day Reset that came from Mark Baker, who is one of my Get Fit To Win Mastermind participants. You’ll see there is a mix of metrics and plenty of non-urgent, big-picture objectives.

1. Business Key:

  • Improve profit per salesperson and increase overall business profitability by 12 per cent
  • Change commission plan to reward overachievers and pay less for those under target

2. Body Key:

  • Lose a stone (6.5KG)
  • Do 3–4 gym sessions a week and 1 × 15-minute HIIT session at home per week
  • Stick to a healthier diet and no alcohol at home during the week

3. Relationship Key:

  • Arrange a date night every week
  • Spend more quality time with my daughters (even though they’re grown up, independent, and busy doing their own thing – I don’t see them enough)

4. Mindset Key:

  • A minimum of ten minutes of meditation per day
  • Take time out for a 15 to 20-minute walk at lunchtime to get out the office and away from the desk every day

By considering how The 4 Keys affect your life and tailoring the 90-Day Reset to fit your needs, you can take the first step toward long-lasting change.

For more advice on career performance, you can find The 4 Keys on Amazon.

Andrew Sillitoe is a business psychologist, author, and speaker. His innovative approach to leadership and work-life balance has earned him invitations to work with a range of global companies, including Pfizer, Nationwide, Virgin, and the BBC. Today Andrew runs the UK’s number-one training company for entrepreneurs and business owners who want to succeed in business, health, relationships, and mindset.

The 4 Keys on Amazon

How to stay fit when travelling

Making time for exercise when you’re travelling can be difficult.
From subpar gyms, to being out of your routine it can be hard to find time to work out when you’re on the road.

You don’t want to miss your workouts and you don’t want to stall your progress but if you can’t get to the gym what are you supposed to do?

Today I’m going to tell you exactly how to stay fit when travelling and share my top tips for staying in shape even though you’re not at home.

First off its worth saying that if you’re a gym member think about your branch of gym and how many they have situated around the country, if there’s one nearby then it’s simple, plan your day, fit it into your schedule and get to the gym, no excuses.

You’ll be familiar with the equipment, the layout and the general rules so you won’t have any problems working out.

If the gym local to you isn’t one familiar with you can often get a pass, allowing you to become a member for a few days whilst you’re away so it is still possible to work out.

There are plenty of people that do exactly that, travelling the world over the summer and joining local gyms as they move from city to city.

But let’s say you don’t have access to a gym, how are you supposed to stay fit then?

What if you end up somewhere completely foreign and you have no idea of where to go or what to do?

Well, something I keep with me wherever I go is a pair of running shoes, exercise clothes and a pack of resistance bands.

With those 3 things I have the tools I need to keep in shape no matter where I am.

With apps like Strava I can find a running route if I want to head outside and go for a run but with my bands, my body and my surroundings I have a ready-made portable gym that I can take anywhere in the world.

Resistance bands are probably some of the best travel companions you can get and they offer much more resistance than you would think.

Once I’m armed with my equipment I get to it.

I have a range of 5-8 workouts that I can do wherever I’m based and I only use the equipment I have in my bag.

I keep these workouts short and sweet and my goal is always to build up a sweat.

Following a HIIT or Tabata format, I work hard in small intervals, giving myself the chance to get maximum results from minimum effort.

The resistance bands are great for training my muscles and focussing on strength and the Tabata format helps me to work on my cardio.

I can get fit, stay in shape and stay healthy, all inside 30 minutes from wherever I am in the world.

The key thing though, the key to unlocking your potential and achieving your fitness goals, even whilst travelling is your mindset and approach.

You’ve got to want to work out and work hard if you’re truly going to stick to it.

That’s why I make it one of my key goals for each and every day when I’m away, it’s one of the first keys I tick off.

I start my day with 30 minutes of exercise as the first thing I do when I wake up and I get to work.

The easy option when you’re away is to have a lay-in and blame your surroundings for your lack of results, but I don’t believe in that.

For me, my goals and my commitment to success, I can’t and won’t accept those excuses and neither should you.

Think about what type of workouts you enjoy and what equipment you can take with you.

Think about what your day normally looks like and if you have a gym nearby.

And think about your goals and where you want to be then don’t accept anything less than 100>#/p###

By keeping your goals front of mind and making exercise part of your day, no matter where you are, you’ll be able to keep in shape without ever missing a workout session.

4 Steps to Reset Your Life 

True change takes time, but you can get a powerful start by following a personalized 90-day plan. There isn’t one right way to create your plan, but you can begin your own 90-Day Reset with the following steps.

Step 1: What is the Single Biggest Challenge You Are Facing Right Now?

It’s likely that you have many challenges, but I’m asking you to focus on one per key. This may be difficult for you to decide, but I encourage you to choose the one challenge you believe will have the biggest impact within each key in the next 90 days.

If you’re like most entrepreneurs and business leaders, there are many things that keep you up at night. This is often referred to as the ‘3 a.m. club’. They lie wide awake, wondering how the hell they’re going to fix some of the challenges they face…sound familiar?

It’s no wonder we don’t have the headspace for the other facets of our lives when running a business. I sometimes think it would be much easier to get a nine-to-five job with a boss telling me what to do and avoid the stress of leading a team or running a business. But, like you, I appreciate the upside of working with my team and running my own business.

You won’t be able to fix everything in your life and business, but you’ll be able to focus on the other problems you’re facing in your next 90-Day Reset. One reset at a time, and you’ll experience dramatic progress. Take on too much at once, and you could be overwhelmed.

I started my first coaching business at 22. It was called Let’s Get Rolling. I specialised in roller-hockey tuition, and I organised hockey schools throughout the UK. I loved it. The problem was scaling the business. All the work was on weekends, apart from school holidays.

The business was built around my name, and the clubs and players wanted me to run the camps. It was impossible to scale. I would lie awake at night thinking about creating a tutorial video which would help me reach more people and scale the business, but I never did. It was an idea that never turned into action. Like many entrepreneurs, I was focused on urgent matters and letting the opportunity to tackle non-urgent projects that could make a vast difference in my business slip away.

Fast-forward 20 years, and I found that I had the exact same problem with Get Fit To Win. I realised I would never achieve my purpose of enabling one million business owners to live the lives they want if I couldn’t scale the business. This had other implications, such as time away from home and staying healthy on the road.

Step 2: What Is Your Desired Outcome in 90 Days?

In this step, you will start to think about your desired outcome. It doesn’t need to be metric-focused at this stage; it is about what you want to improve in your business and life. You may focus on how you want to feel or make others feel.

Step 3: What Are Your Options and Ideas?

What options and ideas do you have that will help you achieve your desired outcome?

This is where you get creative by giving yourself five minutes to come up with as many ideas as you can to achieve your desired outcome. This time limit keeps you from overthinking and motivates you to think and write. This is a brainstorming session, and there are no bad ideas at this point, so don’t second-guess or judge yourself. At this stage, you are not committing to anything. Capture the ideas you think will help you achieve your desired outcome in a journal.

Then, follow up on some of your ideas. Do some online research, get some feedback from friends and colleagues, or speak with someone you know who has already achieved similar goals.

Step 4: Turn Your Ideas into SMART Targets

By now, you have identified your single biggest challenge in each of your four keys, and you have also identified your desired outcomes and brainstormed ideas for each one. Now it’s time to commit and go all in. You may find this part easy, or you may have found the process frustrating. Well done for being patient with the steps! Or you may find this part difficult, as now it is time to get results-focused so you can pull the trigger and make your desired outcomes a reality.

You may also be thinking, I can’t choose one idea. I need to do them all.This is where you get disciplined and choose the option that will move you forward the most in 90 days. Remember, you will be able to focus on others in your next 90-Day Reset. Be patient with yourself. If you think you have the capacity to take on more SMART targets in each key, then go for it.

You need to decide on the best ideas and turn them into SMART targets, making each one specific, measurable, attainable, and relevant, and giving each target a time frame. Once you’ve got all those ideas, take a step back and review them. Identify which one, in each key, you want to commit to for the next 90 days. Then make it a SMART goal:

  • Specific. This involves establishing how you’ll accomplish your desired outcome. What steps will you take? What will you focus on? What are your deliverables? Don’t be vague.
  • Measurable. How is the target measurable? How will you know if you’re winning? Can you measure and track your success?
  • Attainable. Is your goal attainable? Do you have the resources? The capacity? The skills? If you haven’t got the resources, where will you find them? It is about making it happen, not making excuses. Time is also a factor here, but I’m going to arm you with some brilliant productivity tips, so you’ll be able to find the time to achieve your desired outcome.
  • Relevant. Are your specific targets and choices relevant to your vision and purpose? Do they fit with your why? Will it get you closer to that vision in 90 days?
  • Time frame. What will you achieve in 30 days and in 60 days so you know you are tracking to achieve your target in 90 days?

Be realistic but ambitious about your 90-day plan, and it will serve as a powerful jumpstart as you pursue your long-term goals.

For more advice on career performance, you can find The 4 Keys on Amazon.

Andrew Sillitoe is a business psychologist, author, and speaker. His innovative approach to leadership and work-life balance has earned him invitations to work with a range of global companies, including Pfizer, Nationwide, Virgin, and the BBC. Today Andrew runs the UK’s number-one training company for entrepreneurs and business owners who want to succeed in business, health, relationships, and mindset.

The 4 Keys on Amazon