How to Upgrade Your New Year’s Resolutions (So They Actually Stick)

July 18, 2019

Welcome to 2019!

While our Instagram timelines are filled with people reminiscing about the past year, we are also busy looking ahead at the new possibilities promised by the ringing in of the new year. Whether you are a stead-fast believer in New Year’s Resolutions – or just prefer to set smaller intentions – the 90-day Sprint Method of goal setting might be the trick you need to actually stick to your resolutions this year.

In an article from Thrive Global, author Benjamin Hardy discusses the benefits of using the 90-day sprint method as a way to update the tired practice of New Year’s Resolutions. As someone who sets – and inevitably breaks – my resolutions, this quarterly goal setting tactic may be just the refresh needed to actually stick to my goals.

The method is based on the logic of setting habits. The common belief that it takes 21 days to form a habit, however research suggests that it can take anywhere from around 2 months up to 200 days to create a new habit! With that in mind, the framework of the 90-day sprint encourages you to set a goal and stick to it for 90 days. You could create an overarching goal for the year and break it into 90-day increments or create a new goal for each quarter of the year.

For example, let’s say your goal for 2019 is to travel more. With the 90-day sprint method, you can choose specific steps to achieve this goal and engage with each step over a 90-day period. Focusing on one resolution for a 90-day period encourages you to identify a more measurable and specific goal, without the pressure of committing to a whole year. 

At the end of your 90-day sprint, take the time to reflect over the past 3 months and your progress toward your goal. Make sure to celebrate your accomplishments and carry that good energy into your resolution for the next quarter. You can even allow for rest breaks in between these periods to relax and reset for your next sprint.

90-day sprint goals tend to be more action oriented and are more sustainable. They encourage a pattern of action and reflection, which can evolve into a successful creation of new habits. So, this 2019 drop the resolutions and join me in creating 90-day sprint goals! 

Follow Rebecca on Instagram!