How to Create a Winning 90-day Plan for Any Goal

No More Failed Resolutions– Crush Your Goals with This Guide
By Dr. Anthony Balduzzi, Men’s Health Doc & Founder, The Fit Father Project

If you’re like me, you’ve set quite a few goals for yourself. It seems that certain times of the year, like New Years or birthdays, make us more apt to improve ourselves.

While it’s important to set goals, it’s more important to set achievable goals for ourselves.

An achievable goal is one that plans to be successful.

Planning for success is what makes success possible! This blog on creating a winning 90-day plan for any goal will help you succeed in your health goals, relationship goals, work goals and more.

Visualize the Big Picture

First off, you need to understand the big picture.

What is the ultimate result that you would consider “success”?

Is it losing 30 pounds? Getting a $10k pay raise by the end of the year? Or is it helping your son score a goal during his next soccer game?

Whatever your big picture of success is, you need to visualize it. See it happening before your eyes. Imagine how you’ll feel when you achieve it.

Now, buckle up to do the work.

Break it Down

Now that you’ve visualized your goal, it’s time to break the big picture down into smaller chunks.

This should take some weight off your shoulders. It’s not realistic to think that you’ll lose that 30 pounds in a week, or that you’ll convince your boss to give you a raise tomorrow.

And you know what—that’s OK!

The key to achieving your long-term goals is creating short-term goals.

Try breaking down your larger goals quarterly. For example, try losing 10 pounds each quarter—each 90 days— to achieve 30 pounds in less than a year.

10 pounds sounds a lot more do-able than 30, doesn’t it?

But the thing is, you will lose 30 pounds. You’re just taking it 10 pounds at a time.

How Do You Eat an Elephant?

How do you eat an elephant? Well, one bite at a time, of course.

As the saying goes, we’re going to break down our 90-day goals even further.

Once you have your 90-day goal, you can break this down into even smaller daily or weekly tasks that will help you chip away at your overall goal.

For example, a few bite-sized tasks that can help you achieve your 90-day goal of losing 30 pounds could be:

imgres-21. Weight workouts 3x per week
2. High-intensity cardio 2x per week
3. Follow a healthy diet
4. Drink 2 liters of water daily
5. Weigh yourself daily

The best part about these smaller tasks is that they make the big picture goal seem easy.

Achieving small goals along the way builds motivation, momentum, and confidence. All you have to do is take small steps to climb the mountain of your goal.

Goal Setting Techniques

Keeping yourself accountable is one of the most important parts of goal setting.

There are a few techniques that you should try, because one method doesn’t work for everyone.


Setting “SMART” goals is all about planning upfront. There are 5 tenets that make up a SMART goal.
Specific (simple, sensible, significant).
Measurable (meaningful, motivating).
Achievable (agreed, attainable).
Relevant (reasonable, realistic and resourced, results-based).
Time-bound (time-based, time limited, time/cost limited, timely, time-sensitive).

The thought process here is, if you structure your goal to be specific, measurable, achievable, relevant and time-bound, then nothing but your own motivation is missing from checking this goal off your list.


Journaling is a great way to keep yourself personally motivated and accountable.
When you write about your days, keep track of the small tasks you did that lead up to your big picture goal.

Ask yourself—did you finish your tasks today? If you did or didn’t, how do you feel? How will you make an effort to do even better the next day?

Calendar Tracking

Putting your goals right on your calendar is a great way to schedule out your tasks and work incrementally.
Whether your calendar is digital or printed, there’s something about writing down your goals and creating benchmarks that feels official.

Keeping track of tasks on your calendar is also very helpful for those with busy schedules.

It will force you to find time slots that you can carve out for yourself, and even help you create a routine of self-care.

The Support You Need

Thousands of men have found the structure, motivation and support they need to conquer their fitness goals right here at the Fit Father Project.

Our team of experts is trained to give you personalized attention, making sure your workouts and meal plans reflect the life you lead.

You’ll find countless blogs on this site that can help you manage your time, find a workout that’s right for you, understand how your body functions when you age, and much more.imgres-3

Our free meal plan is a solid starting point for any fitness goal. As we say, nutrition comes first, then exercise.

Even further, FF30X is the ultimate guide for your fitness goals—be that losing weight, regaining muscle, or strengthening from an injury.

FF30X is a scheduled program that breaks out your daily tasks for you. Along the way, you’ll have support from our team of experts.

No matter what your goals are, it’s time to solidify them and achieve them. With the tools and methods outlined above, there is nothing stopping you from creating lasting change in your life.


Written by Anthony Balduzzi
Dr. Anthony Balduzzi is a nationally renown men's health doctor & weight loss expert. When he's not coaching men at Fit Father Project, he's lifting weights, spending time with his family, or enjoying good pizza.